WORLD 2 · THE PLANS

FULL, FAST, EXTENDED – DAYS 1-5

1 WEEK5 DAYs100 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 120 MOVES · 38 SETS

EXERCISESETSREPETITION RANGE
Reverse-Grip Dumbbell Press V·27212-15
EXTENDED SET
Dumbbell Bench Press V·012Failure
Wide-Grip Lat Pulldown V·30212-15
EXTENDED SET
Reverse-Grip Lat Pulldown V·312Failure
Romanian Deadlift V·03212-15
EXTENDED SET
Deadlift V·032Failure
Arnold Press V·01212-15
EXTENDED SET
Standing Dumbbell Shoulder Press V·302Failure
Barbell Behind-Back Shrug V·02212-15
EXTENDED SET
Barbell Shrug V·052Failure
Standing Calf Raise V·08212-15
EXTENDED SET
Standing Calf Raise V·082Failure
Rope Triceps Pressdown V·08212-15
EXTENDED SET
Triceps Pressdown V·102Failure
Cable Reverse Curl V·03212-15
EXTENDED SET
Cable Curl V·09
Dumbbell Wrist Curl V·03212-15
EXTENDED SET
Dumbbell Wrist Curl V·032Failure
Reverse Crunch V·01212-15
EXTENDED SET
Crunch V·072Failure
STAGE CLEAR! TOTAL VOLUME38240–300 REPS

DAY 220 MOVES · 38 SETS

EXERCISESETSREPETITION RANGE
Low-Pulley Cable Crossover V·05212-15
EXTENDED SET
High-Pulley Cable Crossover V·022Failure
Straight-Arm Pulldown V·04212-15
EXTENDED SET
Straight-Arm Pulldown V·042Failure
Front Squat V·04212-15
EXTENDED SET
Squat V·042Failure
Standing Cable Rear Delt Raise Both Arms V·50212-15
EXTENDED SET
Cable Lateral Raise V·392Failure
Lying Cable Shrug V·20212-15
EXTENDED SET
Cable Shrug V·042Failure
Seated Calf Raise V·06212-15
EXTENDED SET
Seated Calf Raise V·062Failure
Dumbbell Kickback V·05212-15
EXTENDED SET
Dumbbell Lying Triceps Extension V·162Failure
Incline Dumbbell Curl V·05212-15
EXTENDED SET
Dumbbell Curl V·12
Standing Reverse Wrist Curl V·05212-15
EXTENDED SET
Barbell Reverse Wrist Curl V·012Failure
Hanging Leg Raise V·05212-15
EXTENDED SET
Lying Leg Raise V·062Failure
STAGE CLEAR! TOTAL VOLUME38240–300 REPS

DAY 320 MOVES · 38 SETS

EXERCISESETSREPETITION RANGE
Cable Crossover V·03212-15
EXTENDED SET
One-Arm Cable Chest Press from Mid Pulley V·732Failure
Standing Lat Pulldown V·37212-15
EXTENDED SET
Wide-Grip Lat Pulldown V·302Failure
Band Step-Up V·01212-15
EXTENDED SET
Band Squat V·152Failure
Dumbbell Upright Row V·10212-15
EXTENDED SET
Standing Dumbbell Shoulder Press V·302Failure
Straight-Arm Pushdown V·03212-15
EXTENDED SET
Cable Shrug V·042Failure
Leg Press Calf Raise V·04212-15
EXTENDED SET
Leg Press Calf Raise V·042Failure
Rope Triceps Pressdown V·08212-15
EXTENDED SET
Overhead Cable Triceps Extension (high pulley) V·132Failure
Cable Concentration Curl V·02212-15
EXTENDED SET
Behind-Back Cable Curl V·08
Barbell Behind-Back Wrist Curl V·02212-15
EXTENDED SET
Barbell Wrist Curl V·012Failure
Decline Crunch V·09212-15
EXTENDED SET
Crunch V·072Failure
STAGE CLEAR! TOTAL VOLUME38240–300 REPS

DAY 420 MOVES · 38 SETS

EXERCISESETSREPETITION RANGE
Reverse-Grip Bench Press V·17212-15
EXTENDED SET
Bench Press V·192Failure
Barbell Bent-Over Row V·05212-15
EXTENDED SET
Reverse-Grip Bent-Over Row V·032Failure
Barbell Hack Squat V·04212-15
EXTENDED SET
Deadlift V·032Failure
Dumbbell Bent-Over Lateral Raise V·64212-15
EXTENDED SET
Dumbbell Lateral Raise V·452Failure
Dumbbell Behind-Back Shrug V·04212-15
EXTENDED SET
Dumbbell Shrug V·102Failure
Seated Calf Raise V·06212-15
EXTENDED SET
Seated Calf Raise V·062Failure
Reverse-Grip Triceps Pressdown V·06212-15
EXTENDED SET
Triceps Pressdown V·102Failure
Prone Incline Dumbbell Curl V·01212-15
EXTENDED SET
Incline Dumbbell Curl V·05
Standing Reverse Wrist Curl V·05212-15
EXTENDED SET
Barbell Reverse Wrist Curl V·012Failure
Hip Thrust V·03212-15
EXTENDED SET
Reverse Crunch V·012Failure
STAGE CLEAR! TOTAL VOLUME38240–300 REPS

DAY 520 MOVES · 38 SETS

EXERCISESETSREPETITION RANGE
Incline Dumbbell Flye V·08212-15
EXTENDED SET
Dumbbell Flye V·112Failure
Incline Dumbbell Row V·121212-15
EXTENDED SET
Dumbbell Row V·152Failure
Walking Lunge V·06212-15
EXTENDED SET
Romanian Deadlift V·032Failure
Dumbbell Lateral Raise V·45212-15
EXTENDED SET
Dumbbell Upright Row V·102Failure
Dumbbell Alternating Upright Row V·09212-15
EXTENDED SET
Prone Incline Dumbbell Shrug V·172Failure
Standing Calf Raise V·08212-15
EXTENDED SET
Standing Calf Raise V·082Failure
Barbell Lying Triceps Extension V·06212-15
EXTENDED SET
Close-Grip Bench Press V·152Failure
Hammer Curl V·03212-15
EXTENDED SET
Alternating Dumbbell Curl V·11
Barbell Behind-Back Wrist Curl V·02212-15
EXTENDED SET
Barbell Wrist Curl V·012Failure
Laying on Ground Abdominal Crunches with a Twist V·05212-15
EXTENDED SET
Laying on Ground Abdominal Crunches Feet on Ball Hands by Head V·222Failure
STAGE CLEAR! TOTAL VOLUME38240–300 REPS