WORLD 2 · THE PLANS

FULL-BODY SHORTCUT TO SIZE – WEEKS 1-4

4 WEEKs20 DAYs280 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 114 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·19312-15
Reverse-Grip Bench Press V·17212-15
Incline Dumbbell Flye V·08212-15
Cable Crossover V·03212-15
Reverse-Grip Lat Pulldown V·31212-15
Deadlift V·03212-15
Dumbbell Upright Row V·10212-15
Barbell Behind-Back Shrug V·02212-15
Standing Calf Raise V·08212-15
Seated Calf Raise V·06212-15
Dumbbell Kickback V·05212-15
Behind-Back Cable Curl V·08212-15
Barbell Wrist Curl V·01212-15
Rope Cable Crunch V·13212-15
STAGE CLEAR! TOTAL VOLUME29348–435 REPS

DAY 214 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·05312-15
Wide-Grip Lat Pulldown V·30212-15
Standing Lat Pulldown V·37212-15
Straight-Arm Pulldown V·04212-15
Dumbbell Bench Press V·01212-15
Step-Up V·05212-15
Prone Dumbbell Rear Delt Raise V·19212-15
Prone Incline Dumbbell Shrug V·17212-15
Cable Toe Raise V·02212-15
Dumbbell Overhead Triceps Extension V·06212-15
Dumbbell Concentration Curl V·03212-15
Dumbbell Reverse Wrist Curl V·03212-15
Hip Thrust V·03212-15
Crunch V·07212-15
STAGE CLEAR! TOTAL VOLUME29348–435 REPS

DAY 314 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Shoulder Press V·04312-15
Dumbbell Lateral Raise V·45212-15
Cable Front Raise V·41212-15
Standing Cable Rear Delt Raise Both Arms V·50212-15
Dumbbell Shrug V·10212-15
Straight-Arm Pushdown V·03212-15
Dumbbell Row V·15212-15
Walking Lunge V·06212-15
Leg Press Calf Raise V·04212-15
Cable Cross-Over Chest Press from Low Pulley V·03212-15
Close-Grip Bench Press V·15212-15
Barbell Preacher Curl V·01212-15
Dumbbell Wrist Curl V·03212-15
Cable Woodchopper V·02212-15
STAGE CLEAR! TOTAL VOLUME29348–435 REPS

DAY 414 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Triceps Pressdown V·10312-15
Barbell Lying Triceps Extension V·06212-15
Overhead Cable Triceps Extension (high pulley) V·13212-15
Barbell Curl V·06212-15
Incline Dumbbell Curl V·05212-15
High Cable Curl V·14212-15
Barbell Hack Squat V·04212-15
Cable Flye V·28212-15
Straight-Arm Pulldown V·04212-15
Cable Lateral Raise V·39212-15
Cable Shrug V·04212-15
One-Leg Standing Calf Raise V·16212-15
Barbell Reverse Wrist Curl V·01212-15
Cable Oblique Pushdown V·02212-15
STAGE CLEAR! TOTAL VOLUME29348–435 REPS

DAY 514 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Squat V·04312-15
One-Leg Leg Press V·01212-15
Leg Extension V·04212-15
Romanian Deadlift V·03212-15
Lying Leg Curl V·04212-15
Incline Dumbbell Press V·18212-15
Seated Cable Row V·59212-15
Seated Calf Raise V·06212-15
Standing Barbell Shoulder Press V·35212-15
Barbell Shrug V·05212-15
Reverse-Grip Triceps Pressdown V·06212-15
Hammer Curl V·03212-15
Behind-Back Wrist Curl V·02212-15
Cable Roundhouse Elbow V·02212-15
STAGE CLEAR! TOTAL VOLUME29348–435 REPS

WEEK 2

DAY 114 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1939-11
Reverse-Grip Bench Press V·1729-11
Incline Dumbbell Flye V·0829-11
Cable Crossover V·0329-11
Reverse-Grip Lat Pulldown V·3129-11
Deadlift V·0329-11
Dumbbell Upright Row V·1029-11
Barbell Behind-Back Shrug V·0229-11
Standing Calf Raise V·0829-11
Seated Calf Raise V·0629-11
Dumbbell Kickback V·0529-11
Behind-Back Cable Curl V·0829-11
Barbell Wrist Curl V·0129-11
Rope Cable Crunch V·1329-11
STAGE CLEAR! TOTAL VOLUME29261–319 REPS

DAY 214 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·0539-11
Wide-Grip Lat Pulldown V·3029-11
Standing Lat Pulldown V·3729-11
Straight-Arm Pulldown V·0429-11
Dumbbell Bench Press V·0129-11
Step-Up V·0529-11
Prone Dumbbell Rear Delt Raise V·1929-11
Prone Incline Dumbbell Shrug V·1729-11
Cable Toe Raise V·0229-11
Dumbbell Overhead Triceps Extension V·0629-11
Dumbbell Concentration Curl V·0329-11
Dumbbell Reverse Wrist Curl V·0329-11
Hip Thrust V·0329-11
Crunch V·0729-11
STAGE CLEAR! TOTAL VOLUME29261–319 REPS

DAY 314 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Shoulder Press V·0439-11
Dumbbell Lateral Raise V·4529-11
Cable Front Raise V·4129-11
Standing Cable Rear Delt Raise Both Arms V·5029-11
Dumbbell Shrug V·1029-11
Straight-Arm Pushdown V·0329-11
Dumbbell Row V·1529-11
Walking Lunge V·0629-11
Leg Press Calf Raise V·0429-11
Cable Cross-Over Chest Press from Low Pulley V·0329-11
Close-Grip Bench Press V·1529-11
Barbell Preacher Curl V·0129-11
Dumbbell Wrist Curl V·0329-11
Cable Woodchopper V·0229-11
STAGE CLEAR! TOTAL VOLUME29261–319 REPS

DAY 414 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Triceps Pressdown V·1039-11
Barbell Lying Triceps Extension V·0629-11
Overhead Cable Triceps Extension (high pulley) V·1329-11
Barbell Curl V·0629-11
Incline Dumbbell Curl V·0529-11
High Cable Curl V·1429-11
Barbell Hack Squat V·0429-11
Cable Flye V·2829-11
Straight-Arm Pulldown V·0429-11
Cable Lateral Raise V·3929-11
Cable Shrug V·0429-11
One-Leg Standing Calf Raise V·1629-11
Barbell Reverse Wrist Curl V·0129-11
Cable Oblique Pushdown V·0229-11
STAGE CLEAR! TOTAL VOLUME29261–319 REPS

DAY 514 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Squat V·0439-11
One-Leg Leg Press V·0129-11
Leg Extension V·0429-11
Romanian Deadlift V·0329-11
Lying Leg Curl V·0429-11
Incline Dumbbell Press V·1829-11
Seated Cable Row V·5929-11
Seated Calf Raise V·0629-11
Standing Barbell Shoulder Press V·3529-11
Barbell Shrug V·0529-11
Reverse-Grip Triceps Pressdown V·0629-11
Hammer Curl V·0329-11
Behind-Back Wrist Curl V·0229-11
Cable Roundhouse Elbow V·0229-11
STAGE CLEAR! TOTAL VOLUME29261–319 REPS

WEEK 3

DAY 114 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1936-8
Reverse-Grip Bench Press V·1726-8
Incline Dumbbell Flye V·0826-8
Cable Crossover V·0326-8
Reverse-Grip Lat Pulldown V·3126-8
Deadlift V·0326-8
Dumbbell Upright Row V·1026-8
Barbell Behind-Back Shrug V·0226-8
Standing Calf Raise V·0826-8
Seated Calf Raise V·0626-8
Dumbbell Kickback V·0526-8
Behind-Back Cable Curl V·0826-8
Barbell Wrist Curl V·0126-8
Rope Cable Crunch V·1326-8
STAGE CLEAR! TOTAL VOLUME29174–232 REPS

DAY 214 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·0536-8
Wide-Grip Lat Pulldown V·3026-8
Standing Lat Pulldown V·3726-8
Straight-Arm Pulldown V·0426-8
Dumbbell Bench Press V·0126-8
Step-Up V·0526-8
Prone Dumbbell Rear Delt Raise V·1926-8
Prone Incline Dumbbell Shrug V·1726-8
Cable Toe Raise V·0226-8
Dumbbell Overhead Triceps Extension V·0626-8
Dumbbell Concentration Curl V·0326-8
Dumbbell Reverse Wrist Curl V·0326-8
Hip Thrust V·0326-8
Crunch V·0726-8
STAGE CLEAR! TOTAL VOLUME29174–232 REPS

DAY 314 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Shoulder Press V·0436-8
Dumbbell Lateral Raise V·4526-8
Cable Front Raise V·4126-8
Standing Cable Rear Delt Raise Both Arms V·5026-8
Dumbbell Shrug V·1026-8
Straight-Arm Pushdown V·0326-8
Dumbbell Row V·1526-8
Walking Lunge V·0626-8
Leg Press Calf Raise V·0426-8
Cable Cross-Over Chest Press from Low Pulley V·0326-8
Close-Grip Bench Press V·1526-8
Barbell Preacher Curl V·0126-8
Dumbbell Wrist Curl V·0326-8
Cable Woodchopper V·0226-8
STAGE CLEAR! TOTAL VOLUME29174–232 REPS

DAY 414 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Triceps Pressdown V·1036-8
Barbell Lying Triceps Extension V·0626-8
Overhead Cable Triceps Extension (high pulley) V·1326-8
Barbell Curl V·0626-8
Incline Dumbbell Curl V·0526-8
High Cable Curl V·1426-8
Barbell Hack Squat V·0426-8
Cable Flye V·2826-8
Straight-Arm Pulldown V·0426-8
Cable Lateral Raise V·3926-8
Cable Shrug V·0426-8
One-Leg Standing Calf Raise V·1626-8
Barbell Reverse Wrist Curl V·0126-8
Cable Oblique Pushdown V·0226-8
STAGE CLEAR! TOTAL VOLUME29174–232 REPS

DAY 514 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Squat V·0436-8
One-Leg Leg Press V·0126-8
Leg Extension V·0426-8
Romanian Deadlift V·0326-8
Lying Leg Curl V·0426-8
Incline Dumbbell Press V·1826-8
Seated Cable Row V·5926-8
Seated Calf Raise V·0626-8
Standing Barbell Shoulder Press V·3526-8
Barbell Shrug V·0526-8
Reverse-Grip Triceps Pressdown V·0626-8
Hammer Curl V·0326-8
Behind-Back Wrist Curl V·0226-8
Cable Roundhouse Elbow V·0226-8
STAGE CLEAR! TOTAL VOLUME29174–232 REPS

WEEK 4

DAY 114 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1933-5
Reverse-Grip Bench Press V·1723-5
Incline Dumbbell Flye V·0823-5
Cable Crossover V·0323-5
Reverse-Grip Lat Pulldown V·3123-5
Deadlift V·0323-5
Dumbbell Upright Row V·1023-5
Barbell Behind-Back Shrug V·0223-5
Standing Calf Raise V·0823-5
Seated Calf Raise V·0623-5
Dumbbell Kickback V·0523-5
Behind-Back Cable Curl V·0823-5
Barbell Wrist Curl V·0123-5
Rope Cable Crunch V·1323-5
STAGE CLEAR! TOTAL VOLUME2987–145 REPS

DAY 214 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·0533-5
Wide-Grip Lat Pulldown V·3023-5
Standing Lat Pulldown V·3723-5
Straight-Arm Pulldown V·0423-5
Dumbbell Bench Press V·0123-5
Step-Up V·0523-5
Prone Dumbbell Rear Delt Raise V·1923-5
Prone Incline Dumbbell Shrug V·1723-5
Cable Toe Raise V·0223-5
Dumbbell Overhead Triceps Extension V·0623-5
Dumbbell Concentration Curl V·0323-5
Dumbbell Reverse Wrist Curl V·0323-5
Hip Thrust V·0323-5
Crunch V·0723-5
STAGE CLEAR! TOTAL VOLUME2987–145 REPS

DAY 314 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Shoulder Press V·0433-5
Dumbbell Lateral Raise V·4523-5
Cable Front Raise V·4123-5
Standing Cable Rear Delt Raise Both Arms V·5023-5
Dumbbell Shrug V·1023-5
Straight-Arm Pushdown V·0323-5
Dumbbell Row V·1523-5
Walking Lunge V·0623-5
Leg Press Calf Raise V·0423-5
Cable Cross-Over Chest Press from Low Pulley V·0323-5
Close-Grip Bench Press V·1523-5
Barbell Preacher Curl V·0123-5
Dumbbell Wrist Curl V·0323-5
Cable Woodchopper V·0223-5
STAGE CLEAR! TOTAL VOLUME2987–145 REPS

DAY 414 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Triceps Pressdown V·1033-5
Barbell Lying Triceps Extension V·0623-5
Overhead Cable Triceps Extension (high pulley) V·1323-5
Barbell Curl V·0623-5
Incline Dumbbell Curl V·0523-5
High Cable Curl V·1423-5
Barbell Hack Squat V·0423-5
Cable Flye V·2823-5
Straight-Arm Pulldown V·0423-5
Cable Lateral Raise V·3923-5
Cable Shrug V·0423-5
One-Leg Standing Calf Raise V·1623-5
Barbell Reverse Wrist Curl V·0123-5
Cable Oblique Pushdown V·0223-5
STAGE CLEAR! TOTAL VOLUME2987–145 REPS

DAY 514 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Squat V·0433-5
One-Leg Leg Press V·0123-5
Leg Extension V·0423-5
Romanian Deadlift V·0323-5
Lying Leg Curl V·0423-5
Incline Dumbbell Press V·1823-5
Seated Cable Row V·5923-5
Seated Calf Raise V·0623-5
Standing Barbell Shoulder Press V·3523-5
Barbell Shrug V·0523-5
Reverse-Grip Triceps Pressdown V·0623-5
Hammer Curl V·0323-5
Behind-Back Wrist Curl V·0223-5
Cable Roundhouse Elbow V·0223-5
STAGE CLEAR! TOTAL VOLUME2987–145 REPS