WORLD 2 · THE PLANS

GET HIGH STRENGTH

4 WEEKs16 DAYs183 MOVESREADY

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

PRESS START — TRACK THIS PLAN

Getting strength is obviously one of the main key goals that everyone has. Over-Training is one of the ruts that we all can get into and rather than getting into a long drawn out routine, its always better to just get back to the basics and place the emphasis on weight and foundational movements. In the below program you will get back to the basics and gain strength over the next 4 weeks. I wrote this Program based on a study that found when you add a 30-rep set at the end of all the sets you did at lower reps, you increase muscle size and strength more than when you don’t add that 30 rep set. So after you finish all sets of an exercise, reduce the weight and do one 30-rep set within 30 seconds rest on the final set.

WEEK 1

DAY 111 MOVES · 39 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1956
Bench Press V·19130
Incline Bench Press V·0556
Incline Bench Press V·05130
Dumbbell Flye V·11512
Close-Grip Bench Press V·1556
Close-Grip Bench Press V·15130
Barbell Lying Triceps Extension V·06512
Crunch V·07510
Crunch V·07130
Reverse Crunch V·01530
STAGE CLEAR! TOTAL VOLUME39530 REPS

DAY 210 MOVES · 38 SETS

EXERCISESETSREPETITION RANGE
Squat V·0455
Squat V·04130
Leg Press V·02512
Leg Extension V·04510
Leg Extension V·04130
Romanian Deadlift V·0356
Lying Leg Curl V·04512
Standing Calf Raise V·0855
Standing Calf Raise V·08130
Seated Calf Raise V·06525
STAGE CLEAR! TOTAL VOLUME38465 REPS

DAY 310 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1355
Barbell Shoulder Press V·13130
Smith Machine Behind-Neck Shoulder Press V·21512
Dumbbell Lateral Raise V·45512
Dumbbell Bent-Over Lateral Raise V·64510
Barbell Shrug V·0555
Barbell Shrug V·05130
Smith Machine Behind-Back Shrug V·05512
Hanging Leg Raise V·05512
Rope Cable Crunch V·13512
STAGE CLEAR! TOTAL VOLUME42460 REPS

DAY 410 MOVES · 38 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·0355
Deadlift V·03130
Barbell Bent-Over Row V·0556
Barbell Bent-Over Row V·05130
Wide-Grip Lat Pulldown V·30512
Straight-Arm Pulldown V·04512
Barbell Curl V·0656
Barbell Curl V·06130
Dumbbell Concentration Curl V·03512
Barbell Wrist Curl V·01512
STAGE CLEAR! TOTAL VOLUME38415 REPS

WEEK 2

DAY 112 MOVES · 40 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1956
Bench Press V·19130
Incline Dumbbell Press V·1856
Incline Dumbbell Press V·18130
Cable Cross-Over Chest Press from Mid Pulley V·05510
Close-Grip Bench Press V·1556
Close-Grip Bench Press V·15130
Triceps Pressdown V·10510
Triceps Pressdown V·10130
Crunch V·07510
Crunch V·07130
Reverse Crunch V·01530
STAGE CLEAR! TOTAL VOLUME40540 REPS

DAY 211 MOVES · 39 SETS

EXERCISESETSREPETITION RANGE
Squat V·0454
Squat V·04130
Front Squat V·0456
Front Squat V·04130
Leg Extension V·04510
Romanian Deadlift V·0356
Romanian Deadlift V·03130
Lying Leg Raise V·06510
Standing Calf Raise V·0856
Standing Calf Raise V·08130
Seated Calf Raise V·06520
STAGE CLEAR! TOTAL VOLUME39430 REPS

DAY 310 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1356
Barbell Shoulder Press V·13130
Seated Dumbbell Shoulder Press V·04510
Cable Lateral Raise V·39510
Dumbbell Bent-Over Lateral Raise V·64510
Barbell Shrug V·0556
Barbell Shrug V·05130
Dumbbell Shrug V·10510
Hanging Leg Raise V·05510
Rope Cable Crunch V·13510
STAGE CLEAR! TOTAL VOLUME42420 REPS

DAY 410 MOVES · 38 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·0356
Deadlift V·03130
Barbell Bent-Over Row V·0556
Barbell Bent-Over Row V·05130
Wide-Grip Lat Pulldown V·30510
Seated Cable Row (wide-grip) V·62510
Barbell Curl V·0656
Barbell Curl V·06130
Incline Dumbbell Curl V·05510
Barbell Wrist Curl V·01510
STAGE CLEAR! TOTAL VOLUME38380 REPS

WEEK 3

DAY 113 MOVES · 41 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1953
Bench Press V·19130
Incline Bench Press V·0553
Incline Bench Press V·05130
Dumbbell Flye V·1158
Dumbbell Flye V·11130
Close-Grip Bench Press V·1553
Close-Grip Bench Press V·15130
Barbell Lying Triceps Extension V·0658
Barbell Lying Triceps Extension V·06130
Crunch V·0758
Crunch V·07130
Reverse Crunch V·01530
STAGE CLEAR! TOTAL VOLUME41495 REPS

DAY 211 MOVES · 35 SETS

EXERCISESETSREPETITION RANGE
Leg Press V·0253
Leg Press V·02130
Leg Extension V·0458
Leg Extension V·04130
Romanian Deadlift V·0353
Romanian Deadlift V·03130
Lying Leg Curl V·0458
Lying Leg Curl V·04130
Standing Calf Raise V·0854
Standing Calf Raise V·08130
Seated Calf Raise V·06515
STAGE CLEAR! TOTAL VOLUME35355 REPS

DAY 310 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1353
Barbell Shoulder Press V·13130
Smith Machine Behind-Neck Shoulder Press V·2158
Dumbbell Lateral Raise V·4558
Dumbbell Bent-Over Lateral Raise V·6458
Barbell Shrug V·0553
Barbell Shrug V·05130
Smith Machine Behind-Back Shrug V·0558
Hanging Leg Raise V·0558
Rope Cable Crunch V·1358
STAGE CLEAR! TOTAL VOLUME42330 REPS

DAY 411 MOVES · 39 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·0353
Deadlift V·03130
Barbell Bent-Over Row V·0553
Barbell Bent-Over Row V·05130
Wide-Grip Lat Pulldown V·3056
Wide-Grip Lat Pulldown V·30130
Straight-Arm Pulldown V·0458
Barbell Curl V·0653
Barbell Curl V·06130
Dumbbell Concentration Curl V·0358
Barbell Wrist Curl V·0158
STAGE CLEAR! TOTAL VOLUME39315 REPS

WEEK 4

DAY 111 MOVES · 35 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1953
Bench Press V·19130
Incline Dumbbell Press V·1853
Incline Dumbbell Press V·18130
Cable Cross-Over Chest Press from Mid Pulley V·0555
Cable Cross-Over Chest Press from Mid Pulley V·05130
Triceps Pressdown V·1055
Triceps Pressdown V·10130
Crunch V·0755
Crunch V·07130
Reverse Crunch V·01530
STAGE CLEAR! TOTAL VOLUME35405 REPS

DAY 213 MOVES · 41 SETS

EXERCISESETSREPETITION RANGE
Squat V·0453
Squat V·04130
Front Squat V·0453
Front Squat V·04130
Leg Extension V·0454
Leg Extension V·04130
Lying Leg Curl V·0455
Lying Leg Curl V·04130
Romanian Deadlift V·0353
Romanian Deadlift V·03130
Seated Calf Raise V·06510
Standing Calf Raise V·0853
Standing Calf Raise V·08130
STAGE CLEAR! TOTAL VOLUME41335 REPS

DAY 316 MOVES · 48 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1353
Barbell Shoulder Press V·13130
Seated Dumbbell Shoulder Press V·0456
Seated Dumbbell Shoulder Press V·04130
Cable Lateral Raise V·3956
Cable Lateral Raise V·39130
Dumbbell Bent-Over Lateral Raise V·6456
Dumbbell Bent-Over Lateral Raise V·64130
Barbell Shrug V·0554
Barbell Shrug V·05130
Dumbbell Shrug V·1056
Dumbbell Shrug V·10130
Hanging Leg Raise V·0556
Hanging Leg Raise V·05130
Rope Cable Crunch V·1356
Rope Cable Crunch V·13130
STAGE CLEAR! TOTAL VOLUME48455 REPS

DAY 414 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·0354
Deadlift V·03130
Barbell Bent-Over Row V·0553
Barbell Bent-Over Row V·05130
Wide-Grip Lat Pulldown V·3056
Wide-Grip Lat Pulldown V·30130
Seated Cable Row (wide-grip) V·6256
Seated Cable Row (wide-grip) V·62130
Barbell Curl V·0654
Barbell Curl V·06130
Incline Dumbbell Curl V·0556
Incline Dumbbell Curl V·05130
Barbell Wrist Curl V·0156
Barbell Wrist Curl V·01130
STAGE CLEAR! TOTAL VOLUME42385 REPS