WORLD 2 · THE PLANS

FULL-BODY POWER PYRAMID

1 WEEK7 DAYs68 MOVESREADY

A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 110 MOVES · 60 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1968, 5, 6, 6, 12, 15
Power Row V·0668, 5, 6, 6, 12, 15
Deadlift V·0368, 5, 6, 6, 12, 15
Barbell Shoulder Press V·1368, 5, 6, 6, 12, 15
Dumbbell Shrug V·1065, 5, 6, 6, 12, 15
Triceps Pressdown V·1068, 5, 6, 6, 12, 15
Barbell Curl V·0668, 5, 6, 6, 12, 15
Dumbbell Reverse Wrist Curl V·0368, 5, 6, 6, 12, 15
Smith Machine Standing Calf Raise V·0668, 5, 6, 6, 12, 15
Smith Machine Crunch V·0568, 5, 6, 6, 12, 15
STAGE CLEAR! TOTAL VOLUME60517 REPS

DAY 210 MOVES · 60 SETS

EXERCISESETSREPETITION RANGE
Straight-Arm Pullover V·0268, 5, 6, 6, 12, 15
Reverse-Grip Bent-Over Row V·0368, 5, 6, 6, 12, 15
Romanian Deadlift V·0368, 5, 6, 6, 12, 15
Standing Barbell Shoulder Press V·3568, 5, 6, 6, 12, 15
Barbell Shrug V·0568, 5, 6, 6, 12, 15
Barbell Lying Triceps Extension V·0668, 5, 6, 6, 12, 15
Seated Barbell Curl V·2168, 5, 6, 6, 12, 15
Barbell Wrist Curl V·0168, 5, 6, 6, 12, 15
Seated Calf Raise V·0668, 5, 6, 6, 12, 15
Barbell Roll Out V·0168, 5, 6, 6, 12, 15
STAGE CLEAR! TOTAL VOLUME60520 REPS

DAY 310 MOVES · 60 SETS

EXERCISESETSREPETITION RANGE
Machine Chest Press V·5268, 5, 6, 6, 12, 15
Dumbbell Bent-Over Row V·1368, 5, 6, 6, 12, 15
Step-Up V·0568, 5, 6, 6, 12, 15
Standing One Arm Dumbbell Shoulder Press V·2868, 5, 6, 6, 12, 15
One-Arm Dumbbell Shrug V·0968, 5, 6, 6, 12, 15
One-Leg Standing Calf Raise V·1668, 5, 6, 6, 12, 15
Dumbbell Kickback V·0568, 5, 6, 6, 12, 15
Dumbbell Concentration Curl V·0368, 5, 6, 6, 12, 15
Dumbbell Reverse Wrist Curl V·0368, 5, 6, 6, 12, 15
Cable Oblique Pushdown V·0268, 5, 6, 6, 12, 15
STAGE CLEAR! TOTAL VOLUME60520 REPS

DAY 49 MOVES · 54 SETS

EXERCISESETSREPETITION RANGE
Machine Chest Press V·5268, 5, 6, 6, 12, 15
Seated Cable Row V·5968, 5, 6, 6, 12, 15
Leg Press V·0268, 5, 6, 6, 12, 15
Machine Shoulder Press V·0968, 5, 6, 6, 12, 15
Machine Rear-Delt Flye V·0268, 5, 6, 6, 12, 15
Triceps Pressdown V·1068, 5, 6, 6, 12, 15
Barbell Preacher Curl V·0168, 5, 6, 6, 12, 15
Leg Press Calf Raise V·0468, 5, 6, 6, 12, 15
Machine Crunch V·1068, 5, 6, 6, 12, 15
STAGE CLEAR! TOTAL VOLUME54468 REPS

DAY 510 MOVES · 60 SETS

EXERCISESETSREPETITION RANGE
Reverse-Grip Dumbbell Press V·2768, 5, 6, 6, 12, 15
Dumbbell Power Row V·1868, 5, 6, 6, 12, 15
Step-Up V·0568, 5, 6, 6, 12, 15
Dumbbell Upright Row V·1068, 5, 6, 6, 12, 15
Prone Incline Dumbbell Shrug V·1768, 5, 6, 6, 12, 15
Dumbbell Overhead Triceps Extension V·0668, 5, 6, 6, 12, 15
Alternating Incline Dumbbell Curl V·0468, 5, 6, 6, 12, 15
Barbell Behind-Back Wrist Curl V·0268, 5, 6, 6, 12, 15
Dumbbell Crunch V·0368, 5, 6, 6, 12, 15
Standing Calf Raise V·0868, 5, 6, 6, 12, 15
STAGE CLEAR! TOTAL VOLUME60520 REPS

DAY 610 MOVES · 60 SETS

EXERCISESETSREPETITION RANGE
Standing High Cable Chest Press Both Arms V·6068, 5, 6, 6, 12, 15
Standing One-Arm Cable Row V·9968, 5, 6, 6, 12, 15
Step-Up V·0568, 5, 6, 6, 12, 15
Cable Shoulder Press V·2768, 5, 6, 6, 12, 15
Cable Shrug V·0468, 5, 6, 6, 12, 15
Triceps Pressdown V·1068, 5, 6, 6, 12, 15
Rope Cable Hammer Curl V·0568, 5, 6, 6, 12, 15
Dumbbell Wrist Curl V·0368, 5, 6, 6, 12, 15
Cable Woodchopper V·0268, 5, 6, 6, 12, 15
Standing Calf Raise V·0868, 5, 6, 6, 12, 15
STAGE CLEAR! TOTAL VOLUME60520 REPS

DAY 79 MOVES · 54 SETS

EXERCISESETSREPETITION RANGE
Power Push-Up V·0968, 5, 6, 6, 12, 15
Inverted Row V·13068, 5, 6, 6, 12, 15
Band Step-Up V·0168, 5, 6, 6, 12, 15
Band Shoulder Press V·2568, 5, 6, 6, 12, 15
Band Shrug V·0268, 5, 6, 6, 12, 15
Standing Calf Raise V·0868, 5, 6, 6, 12, 15
Band Curl V·0368, 5, 6, 6, 12, 15
Band Triceps Pressdown V·0768, 5, 6, 6, 12, 15
Band Standing Crunch V·1168, 5, 6, 6, 12, 15
STAGE CLEAR! TOTAL VOLUME54468 REPS