FULL-BODY SUPERSETS
1 WEEK6 DAYs96 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 6-8 |
| SUPERSET | ||
| Bench Press V·19 | 3 | 6-8 |
| Squat V·04 | 3 | 6-8 |
| SUPERSET | ||
| Barbell Roll Out V·01 | 3 | 6-8 |
| Straight-Arm Pushdown V·03 | 3 | 6-8 |
| SUPERSET | ||
| Barbell Upright Row V·04 | 3 | 6-8 |
| Triceps Pressdown V·10 | 3 | 6-8 |
| SUPERSET | ||
| Barbell Curl V·06 | 3 | 6-8 |
| Barbell Reverse Wrist Curl V·01 | 3 | 6-8 |
| SUPERSET | ||
| Barbell Wrist Curl V·01 | 3 | 6-8 |
| Seated Toe Raise V·03 | 3 | 6-8 |
| SUPERSET | ||
| Standing Calf Raise V·08 | 3 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 216–288 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 6-8 |
| SUPERSET | ||
| Barbell Bent-Over Row V·05 | 3 | 6-8 |
| Barbell Roll Out V·01 | 3 | 6-8 |
| SUPERSET | ||
| Squat V·04 | 3 | 6-8 |
| Barbell Upright Row V·04 | 3 | 6-8 |
| SUPERSET | ||
| Straight-Arm Pushdown V·03 | 3 | 6-8 |
| Barbell Curl V·06 | 3 | 6-8 |
| SUPERSET | ||
| Triceps Pressdown V·10 | 3 | 6-8 |
| Barbell Wrist Curl V·01 | 3 | 6-8 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 3 | 6-8 |
| Standing Calf Raise V·08 | 3 | 6-8 |
| SUPERSET | ||
| Seated Toe Raise V·03 | 3 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 216–288 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 2 | 5-6 |
| SUPERSET | ||
| Dumbbell Flye V·11 | 2 | 12-15 |
| Wide-Grip Lat Pulldown V·30 | 2 | 5-6 |
| SUPERSET | ||
| Straight-Arm Pulldown V·04 | 2 | 12-15 |
| Squat V·04 | 2 | 5-6 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 2 | 12-15 |
| Barbell Shoulder Press V·13 | 2 | 5-6 |
| SUPERSET | ||
| Dumbbell Lateral Raise V·45 | 2 | 12-15 |
| Barbell Shrug V·05 | 2 | 5-6 |
| SUPERSET | ||
| Barbell Behind-Back Shrug V·02 | 2 | 12-15 |
| Standing Calf Raise V·08 | 2 | 5-6 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 2 | 12-15 |
| Close-Grip Bench Press V·15 | 2 | 5-6 |
| SUPERSET | ||
| Dumbbell Overhead Triceps Extension V·06 | 2 | 12-15 |
| Barbell Curl V·06 | 2 | 5-6 |
| SUPERSET | ||
| Prone Incline Dumbbell Curl V·01 | 2 | 12-15 |
| Hip Thrust V·03 | 2 | 5-6 |
| SUPERSET | ||
| Rope Cable Crunch V·13 | 2 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 306–378 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Flye V·11 | 2 | 12-15 |
| SUPERSET | ||
| Bench Press V·19 | 2 | 5-6 |
| Straight-Arm Pulldown V·04 | 2 | 12-15 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 2 | 5-6 |
| Romanian Deadlift V·03 | 2 | 12-15 |
| SUPERSET | ||
| Squat V·04 | 2 | 5-6 |
| Dumbbell Lateral Raise V·45 | 2 | 12-15 |
| SUPERSET | ||
| Barbell Shoulder Press V·13 | 2 | 5-6 |
| Barbell Behind-Back Shrug V·02 | 2 | 12-15 |
| SUPERSET | ||
| Barbell Shrug V·05 | 2 | 5-6 |
| Seated Calf Raise V·06 | 2 | 12-15 |
| SUPERSET | ||
| Standing Calf Raise V·08 | 2 | 5-6 |
| Dumbbell Overhead Triceps Extension V·06 | 2 | 12-15 |
| SUPERSET | ||
| Close-Grip Bench Press V·15 | 2 | 5-6 |
| Prone Incline Dumbbell Curl V·01 | 2 | 12-15 |
| SUPERSET | ||
| Barbell Curl V·06 | 2 | 5-6 |
| Rope Cable Crunch V·13 | 2 | 12-15 |
| SUPERSET | ||
| Hip Thrust V·03 | 2 | 5-6 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 306–378 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Dumbbell Press V·27 | 2 | 4-6 |
| EXTENDED SET | ||
| Dumbbell Bench Press V·01 | 2 | To failure |
| Barbell Bent-Over Row V·05 | 2 | 4-6 |
| EXTENDED SET | ||
| Reverse-Grip Bent-Over Row V·03 | 2 | To failure |
| Romanian Deadlift V·03 | 2 | 4-6 |
| EXTENDED SET | ||
| Deadlift V·03 | 2 | To failure |
| Dumbbell Bent-Over Lateral Raise V·64 | 2 | 4-6 |
| EXTENDED SET | ||
| Dumbbell Lateral Raise V·45 | 2 | To failure |
| Barbell Behind-Back Shrug V·02 | 2 | 4-6 |
| EXTENDED SET | ||
| Barbell Shrug V·05 | 2 | To failure |
| Seated Calf Raise V·06 | 2 | 4-6 |
| EXTENDED SET | ||
| Standing Calf Raise V·08 | 2 | To failure |
| Prone Incline Dumbbell Curl V·01 | 2 | 4-6 |
| EXTENDED SET | ||
| Incline Dumbbell Curl V·05 | 2 | To failure |
| Rope Triceps Pressdown V·08 | 2 | 4-6 |
| EXTENDED SET | ||
| Triceps Pressdown V·10 | 2 | To failure |
| Hanging Leg Raise V·05 | 2 | To failure |
| EXTENDED SET | ||
| Hip Thrust V·03 | 2 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 36 | 64–96 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Bench Press V·01 | 2 | 4-6 |
| EXTENDED SET | ||
| Reverse-Grip Dumbbell Press V·27 | 2 | To failure |
| Reverse-Grip Bent-Over Row V·03 | 2 | 4-6 |
| EXTENDED SET | ||
| Barbell Bent-Over Row V·05 | 2 | To failure |
| Deadlift V·03 | 2 | 4-6 |
| EXTENDED SET | ||
| Romanian Deadlift V·03 | 2 | To failure |
| Dumbbell Lateral Raise V·45 | 2 | 4-6 |
| EXTENDED SET | ||
| Dumbbell Bent-Over Lateral Raise V·64 | 2 | To failure |
| Barbell Shrug V·05 | 2 | 4-6 |
| EXTENDED SET | ||
| Barbell Behind-Back Shrug V·02 | 2 | To failure |
| Standing Calf Raise V·08 | 2 | 4-6 |
| EXTENDED SET | ||
| Seated Calf Raise V·06 | 2 | To failure |
| Incline Dumbbell Curl V·05 | 2 | 4-6 |
| EXTENDED SET | ||
| Prone Incline Dumbbell Curl V·01 | 2 | To failure |
| Triceps Pressdown V·10 | 2 | 4-6 |
| EXTENDED SET | ||
| Rope Triceps Pressdown V·08 | 2 | To failure |
| Hip Thrust V·03 | 2 | To failure |
| EXTENDED SET | ||
| Hanging Leg Raise V·05 | 2 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 36 | 64–96 REPS |