WORLD 2 · THE PLANS

FULL-BODY TABATAS – DAYS 1-5

1 WEEK5 DAYs50 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 110 MOVES · 80 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·19820 sec.
Dumbbell Bent-Over Row V·13820 sec.
Squat V·04820 sec.
Standing Barbell Shoulder Press V·35820 sec.
Barbell Shrug V·05820 sec.
Barbell Standing Calf Raise V·02820 sec.
Barbell Lying Triceps Extension V·06820 sec.
Seated Barbell Curl V·21820 sec.
Barbell Wrist Curl V·01820 sec.
Crunch V·07820 sec.
STAGE CLEAR! TOTAL VOLUME80—

DAY 210 MOVES · 80 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Flye V·11820 sec.
Incline Dumbbell Row V·121820 sec.
Dumbbell Romanian Deadlift V·04820 sec.
Dumbbell Lateral Raise V·45820 sec.
Dumbbell Shrug V·10820 sec.
Dumbbell Seated Calf Raise V·03820 sec.
Dumbbell Overhead Triceps Extension V·06820 sec.
Incline Dumbbell Curl V·05820 sec.
Dumbbell Reverse Wrist Curl V·03820 sec.
Reverse Crunch V·01820 sec.
STAGE CLEAR! TOTAL VOLUME80—

DAY 310 MOVES · 80 SETS

EXERCISESETSREPETITION RANGE
High-Pulley Cable Crossover V·02820 sec.
Straight-Arm Pulldown V·04820 sec.
Cable Step-Up V·02820 sec.
Standing Cable Reverse Flye V·07820 sec.
Straight-Arm Pushdown V·03820 sec.
Cable Standing Calf Raise V·04820 sec.
Triceps Pressdown V·10820 sec.
Rope Cable Hammer Curl V·05820 sec.
Cable Wrist Curl V·02820 sec.
Cable Woodchopper V·02820 sec.
STAGE CLEAR! TOTAL VOLUME80—

DAY 410 MOVES · 80 SETS

EXERCISESETSREPETITION RANGE
Machine Chest Press V·52820 sec.
Wide-Grip Lat Pulldown V·30820 sec.
Leg Press V·02820 sec.
Machine Shoulder Press V·09820 sec.
Straight-Arm Dip V·02820 sec.
Leg Press Calf Raise V·04820 sec.
Machine Triceps Extension V·08820 sec.
Machine Preacher Curl V·03820 sec.
Dumbbell Reverse Wrist Curl V·03820 sec.
Machine Crunch V·10820 sec.
STAGE CLEAR! TOTAL VOLUME80—

DAY 510 MOVES · 80 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Incline Bench Press V·24820 sec.
Smith Machine Bent-Over Row V·28820 sec.
Smith Machine Reverse Lunge V·02820 sec.
Smith Machine Upright Row V·17820 sec.
Smith Machine Behind-Back Shrug V·05820 sec.
Smith Machine Seated Calf Raise V·04820 sec.
Smith Machine Close-Grip Bench Press V·33820 sec.
Smith Machine Drag Curl V·02820 sec.
Machine Wrist Curl V·06820 sec.
Smith Machine Hip Thrust V·01820 sec.
STAGE CLEAR! TOTAL VOLUME80—