H.I.P.E. – WEEKS 1-6
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Cable Crossover V·03 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Bench Press V·19 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Incline Dumbbell Flye V·08 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Incline Dumbbell Press V·18 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Straight-Arm Pulldown V·04 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Lat Pulldown V·33 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Incline Dumbbell Straight-Arm Pullback V·01 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Bent-Over Row V·05 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Hanging Leg Raise V·05 | 1 | Failure |
| REST PAUSE — 3 · Failure After reaching failure on the initial set, rest 10-20 seconds and go to failure again. Repeat two more times for three total rest-pauses. | ||
| Weighted Crunch V·03 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Plank V·03 | 1 | Failure |
| REST PAUSE — 3 · Failure After reaching failure on the initial set, rest 10-20 seconds and go to failure again. Repeat two more times for three total rest-pauses. | ||
| STAGE CLEAR! TOTAL VOLUME | 11 | 78–100 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Extension V·04 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Squat V·04 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Leg Curl V·04 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Deadlift V·03 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Romanian Deadlift V·03 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Walking Lunge V·06 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Seated Calf Raise V·06 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Standing Calf Raise V·08 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| STAGE CLEAR! TOTAL VOLUME | 8 | 72–92 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Lateral Raise V·45 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Dumbbell Shoulder Press V·04 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Bent-Over Lateral Raise V·64 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Upright Row V·04 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Barbell Behind-Back Shrug V·02 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Shrug V·05 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Dumbbell Shrug V·10 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Reverse Crunch V·01 | 1 | Failure |
| REST PAUSE — 3 · Failure After reaching failure on the initial set, rest 10-20 seconds and go to failure again. Repeat two more times for three total rest-pauses. | ||
| Rope Cable Crunch V·13 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Cable Oblique Pushdown V·02 | 1 | 6-8 |
| REST PAUSE — 3 · 6-8 After reaching failure on the initial set, rest 10-20 seconds and go to failure again. Repeat two more times for three total rest-pauses. | ||
| STAGE CLEAR! TOTAL VOLUME | 10 | 72–93 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Triceps Pressdown V·10 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Bench Dip V·01 If you're not able to do Bench Dips, do Triceps Cable Dip instead. | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Overhead Cable Triceps Extension (low pulley) V·15 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Close-Grip Bench Press V·15 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Barbell Curl V·06 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Biceps Ladder V·06 If the Biceps Ladder is too difficult, do Lying Cable Concentration Curl instead. | 1 | 6-8 |
| LADDER | ||
| DROP SETS — 3 · 6-8 When you reach failure, the drop set entails raising the bar one notch (which makes the exercise easier). | ||
| Incline Dumbbell Curl V·05 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Reverse-Grip Biceps Pulldown V·34 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Barbell Wrist Curl V·01 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Reverse Wrist Curl V·01 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Reverse Curl V·01 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| STAGE CLEAR! TOTAL VOLUME | 11 | 102–130 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Cable Crossover V·03 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Bench Press V·19 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Incline Dumbbell Flye V·08 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Incline Dumbbell Press V·18 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Straight-Arm Pulldown V·04 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Lat Pulldown V·33 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Incline Dumbbell Straight-Arm Pullback V·01 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Bent-Over Row V·05 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Hanging Leg Raise V·05 | 1 | Failure |
| REST PAUSE — 3 · Failure After reaching failure on the initial set, rest 10-20 seconds and go to failure again. Repeat two more times for three total rest-pauses. | ||
| Weighted Crunch V·03 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Plank V·03 | 1 | Failure |
| REST PAUSE — 3 · Failure After reaching failure on the initial set, rest 10-20 seconds and go to failure again. Repeat two more times for three total rest-pauses. | ||
| STAGE CLEAR! TOTAL VOLUME | 11 | 78–100 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Extension V·04 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Squat V·04 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Leg Curl V·04 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Deadlift V·03 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Romanian Deadlift V·03 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Walking Lunge V·06 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Seated Calf Raise V·06 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Standing Calf Raise V·08 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| STAGE CLEAR! TOTAL VOLUME | 8 | 72–92 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Lateral Raise V·45 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Dumbbell Shoulder Press V·04 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Bent-Over Lateral Raise V·64 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Upright Row V·04 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Barbell Behind-Back Shrug V·02 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Shrug V·05 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Dumbbell Shrug V·10 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Reverse Crunch V·01 | 1 | Failure |
| REST PAUSE — 3 · Failure After reaching failure on the initial set, rest 10-20 seconds and go to failure again. Repeat two more times for three total rest-pauses. | ||
| Rope Cable Crunch V·13 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Cable Oblique Pushdown V·02 | 1 | 6-8 |
| REST PAUSE — 3 · 6-8 After reaching failure on the initial set, rest 10-20 seconds and go to failure again. Repeat two more times for three total rest-pauses. | ||
| STAGE CLEAR! TOTAL VOLUME | 10 | 72–93 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Triceps Pressdown V·10 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Bench Dip V·01 If you're not able to do Bench Dips, do Triceps Cable Dip instead. | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Overhead Cable Triceps Extension (low pulley) V·15 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Close-Grip Bench Press V·15 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Barbell Curl V·06 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Biceps Ladder V·06 If the Biceps Ladder is too difficult, do Lying Cable Concentration Curl instead. | 1 | 6-8 |
| LADDER | ||
| DROP SETS — 3 · 6-8 When you reach failure, the drop set entails raising the bar one notch (which makes the exercise easier). | ||
| Incline Dumbbell Curl V·05 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Reverse-Grip Biceps Pulldown V·34 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Barbell Wrist Curl V·01 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Reverse Wrist Curl V·01 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Reverse Curl V·01 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| STAGE CLEAR! TOTAL VOLUME | 11 | 102–130 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Cable Crossover V·03 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Bench Press V·19 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Incline Dumbbell Flye V·08 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Incline Dumbbell Press V·18 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Straight-Arm Pulldown V·04 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Lat Pulldown V·33 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Incline Dumbbell Straight-Arm Pullback V·01 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Bent-Over Row V·05 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Hanging Leg Raise V·05 | 1 | Failure |
| REST PAUSE — 3 · Failure After reaching failure on the initial set, rest 10-20 seconds and go to failure again. Repeat two more times for three total rest-pauses. | ||
| Weighted Crunch V·03 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Plank V·03 | 1 | Failure |
| REST PAUSE — 3 · Failure After reaching failure on the initial set, rest 10-20 seconds and go to failure again. Repeat two more times for three total rest-pauses. | ||
| STAGE CLEAR! TOTAL VOLUME | 11 | 78–100 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Extension V·04 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Squat V·04 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Leg Curl V·04 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Deadlift V·03 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Romanian Deadlift V·03 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Walking Lunge V·06 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Seated Calf Raise V·06 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Standing Calf Raise V·08 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| STAGE CLEAR! TOTAL VOLUME | 8 | 72–92 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Lateral Raise V·45 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Dumbbell Shoulder Press V·04 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Bent-Over Lateral Raise V·64 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Upright Row V·04 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Barbell Behind-Back Shrug V·02 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Shrug V·05 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Dumbbell Shrug V·10 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Reverse Crunch V·01 | 1 | Failure |
| REST PAUSE — 3 · Failure After reaching failure on the initial set, rest 10-20 seconds and go to failure again. Repeat two more times for three total rest-pauses. | ||
| Rope Cable Crunch V·13 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Cable Oblique Pushdown V·02 | 1 | 6-8 |
| REST PAUSE — 3 · 6-8 After reaching failure on the initial set, rest 10-20 seconds and go to failure again. Repeat two more times for three total rest-pauses. | ||
| STAGE CLEAR! TOTAL VOLUME | 10 | 72–93 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Triceps Pressdown V·10 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Bench Dip V·01 If you're not able to do Bench Dips, do Triceps Cable Dip instead. | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Overhead Cable Triceps Extension (low pulley) V·15 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Close-Grip Bench Press V·15 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Barbell Curl V·06 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Biceps Ladder V·06 If the Biceps Ladder is too difficult, do Lying Cable Concentration Curl instead. | 1 | 6-8 |
| LADDER | ||
| DROP SETS — 3 · 6-8 When you reach failure, the drop set entails raising the bar one notch (which makes the exercise easier). | ||
| Incline Dumbbell Curl V·05 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Reverse-Grip Biceps Pulldown V·34 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Barbell Wrist Curl V·01 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Reverse Wrist Curl V·01 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Reverse Curl V·01 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| STAGE CLEAR! TOTAL VOLUME | 11 | 102–130 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Cable Crossover V·03 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Bench Press V·19 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Incline Dumbbell Flye V·08 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Incline Dumbbell Press V·18 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Straight-Arm Pulldown V·04 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Lat Pulldown V·33 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Incline Dumbbell Straight-Arm Pullback V·01 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Bent-Over Row V·05 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Hanging Leg Raise V·05 | 1 | Failure |
| REST PAUSE — 3 · Failure After reaching failure on the initial set, rest 10-20 seconds and go to failure again. Repeat two more times for three total rest-pauses. | ||
| Weighted Crunch V·03 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Plank V·03 | 1 | Failure |
| REST PAUSE — 3 · Failure After reaching failure on the initial set, rest 10-20 seconds and go to failure again. Repeat two more times for three total rest-pauses. | ||
| STAGE CLEAR! TOTAL VOLUME | 11 | 78–100 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Extension V·04 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Squat V·04 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Leg Curl V·04 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Deadlift V·03 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Romanian Deadlift V·03 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Walking Lunge V·06 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Seated Calf Raise V·06 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Standing Calf Raise V·08 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| STAGE CLEAR! TOTAL VOLUME | 8 | 72–92 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Lateral Raise V·45 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Dumbbell Shoulder Press V·04 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Bent-Over Lateral Raise V·64 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Upright Row V·04 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Barbell Behind-Back Shrug V·02 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Shrug V·05 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Dumbbell Shrug V·10 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Reverse Crunch V·01 | 1 | Failure |
| REST PAUSE — 3 · Failure After reaching failure on the initial set, rest 10-20 seconds and go to failure again. Repeat two more times for three total rest-pauses. | ||
| Rope Cable Crunch V·13 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Cable Oblique Pushdown V·02 | 1 | 6-8 |
| REST PAUSE — 3 · 6-8 After reaching failure on the initial set, rest 10-20 seconds and go to failure again. Repeat two more times for three total rest-pauses. | ||
| STAGE CLEAR! TOTAL VOLUME | 10 | 72–93 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Triceps Pressdown V·10 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Bench Dip V·01 If you're not able to do Bench Dips, do Triceps Cable Dip instead. | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Overhead Cable Triceps Extension (low pulley) V·15 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Close-Grip Bench Press V·15 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Barbell Curl V·06 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Biceps Ladder V·06 If the Biceps Ladder is too difficult, do Lying Cable Concentration Curl instead. | 1 | 6-8 |
| LADDER | ||
| DROP SETS — 3 · 6-8 When you reach failure, the drop set entails raising the bar one notch (which makes the exercise easier). | ||
| Incline Dumbbell Curl V·05 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Reverse-Grip Biceps Pulldown V·34 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Barbell Wrist Curl V·01 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Reverse Wrist Curl V·01 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Reverse Curl V·01 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| STAGE CLEAR! TOTAL VOLUME | 11 | 102–130 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Cable Crossover V·03 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Bench Press V·19 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Incline Dumbbell Flye V·08 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Incline Dumbbell Press V·18 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Straight-Arm Pulldown V·04 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Lat Pulldown V·33 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Incline Dumbbell Straight-Arm Pullback V·01 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Bent-Over Row V·05 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Hanging Leg Raise V·05 | 1 | Failure |
| REST PAUSE — 3 · Failure After reaching failure on the initial set, rest 10-20 seconds and go to failure again. Repeat two more times for three total rest-pauses. | ||
| Weighted Crunch V·03 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Plank V·03 | 1 | Failure |
| REST PAUSE — 3 · Failure After reaching failure on the initial set, rest 10-20 seconds and go to failure again. Repeat two more times for three total rest-pauses. | ||
| STAGE CLEAR! TOTAL VOLUME | 11 | 78–100 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Extension V·04 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Squat V·04 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Leg Curl V·04 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Deadlift V·03 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Romanian Deadlift V·03 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Walking Lunge V·06 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Seated Calf Raise V·06 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Standing Calf Raise V·08 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| STAGE CLEAR! TOTAL VOLUME | 8 | 72–92 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Lateral Raise V·45 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Dumbbell Shoulder Press V·04 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Bent-Over Lateral Raise V·64 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Upright Row V·04 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Barbell Behind-Back Shrug V·02 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Shrug V·05 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Dumbbell Shrug V·10 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Reverse Crunch V·01 | 1 | Failure |
| REST PAUSE — 3 · Failure After reaching failure on the initial set, rest 10-20 seconds and go to failure again. Repeat two more times for three total rest-pauses. | ||
| Rope Cable Crunch V·13 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Cable Oblique Pushdown V·02 | 1 | 6-8 |
| REST PAUSE — 3 · 6-8 After reaching failure on the initial set, rest 10-20 seconds and go to failure again. Repeat two more times for three total rest-pauses. | ||
| STAGE CLEAR! TOTAL VOLUME | 10 | 72–93 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Triceps Pressdown V·10 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Bench Dip V·01 If you're not able to do Bench Dips, do Triceps Cable Dip instead. | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Overhead Cable Triceps Extension (low pulley) V·15 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Close-Grip Bench Press V·15 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Barbell Curl V·06 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Biceps Ladder V·06 If the Biceps Ladder is too difficult, do Lying Cable Concentration Curl instead. | 1 | 6-8 |
| LADDER | ||
| DROP SETS — 3 · 6-8 When you reach failure, the drop set entails raising the bar one notch (which makes the exercise easier). | ||
| Incline Dumbbell Curl V·05 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Reverse-Grip Biceps Pulldown V·34 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Barbell Wrist Curl V·01 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Reverse Wrist Curl V·01 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Reverse Curl V·01 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| STAGE CLEAR! TOTAL VOLUME | 11 | 102–130 REPS |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Cable Crossover V·03 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Bench Press V·19 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Incline Dumbbell Flye V·08 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Incline Dumbbell Press V·18 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Straight-Arm Pulldown V·04 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Lat Pulldown V·33 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Incline Dumbbell Straight-Arm Pullback V·01 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Bent-Over Row V·05 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Hanging Leg Raise V·05 | 1 | Failure |
| REST PAUSE — 3 · Failure After reaching failure on the initial set, rest 10-20 seconds and go to failure again. Repeat two more times for three total rest-pauses. | ||
| Weighted Crunch V·03 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Plank V·03 | 1 | Failure |
| REST PAUSE — 3 · Failure After reaching failure on the initial set, rest 10-20 seconds and go to failure again. Repeat two more times for three total rest-pauses. | ||
| STAGE CLEAR! TOTAL VOLUME | 11 | 78–100 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Extension V·04 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Squat V·04 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Leg Curl V·04 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Deadlift V·03 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Romanian Deadlift V·03 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Walking Lunge V·06 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Seated Calf Raise V·06 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Standing Calf Raise V·08 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| STAGE CLEAR! TOTAL VOLUME | 8 | 72–92 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Lateral Raise V·45 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Dumbbell Shoulder Press V·04 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Bent-Over Lateral Raise V·64 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Upright Row V·04 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Barbell Behind-Back Shrug V·02 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Shrug V·05 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Dumbbell Shrug V·10 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Reverse Crunch V·01 | 1 | Failure |
| REST PAUSE — 3 · Failure After reaching failure on the initial set, rest 10-20 seconds and go to failure again. Repeat two more times for three total rest-pauses. | ||
| Rope Cable Crunch V·13 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Cable Oblique Pushdown V·02 | 1 | 6-8 |
| REST PAUSE — 3 · 6-8 After reaching failure on the initial set, rest 10-20 seconds and go to failure again. Repeat two more times for three total rest-pauses. | ||
| STAGE CLEAR! TOTAL VOLUME | 10 | 72–93 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Triceps Pressdown V·10 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Bench Dip V·01 If you're not able to do Bench Dips, do Triceps Cable Dip instead. | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Overhead Cable Triceps Extension (low pulley) V·15 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Close-Grip Bench Press V·15 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Barbell Curl V·06 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Biceps Ladder V·06 If the Biceps Ladder is too difficult, do Lying Cable Concentration Curl instead. | 1 | 6-8 |
| LADDER | ||
| DROP SETS — 3 · 6-8 When you reach failure, the drop set entails raising the bar one notch (which makes the exercise easier). | ||
| Incline Dumbbell Curl V·05 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Reverse-Grip Biceps Pulldown V·34 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| Barbell Wrist Curl V·01 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Reverse Wrist Curl V·01 | 1 | 12-15 |
| DROP SETS — 3 · 12-15 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 12 reps per drop set. | ||
| Barbell Reverse Curl V·01 | 1 | 6-8 |
| DROP SETS — 3 · 6-8 Decrease weight 20%-30% for each drop set; use rest-pause if necessary to reach at least 6 reps per drop set. | ||
| STAGE CLEAR! TOTAL VOLUME | 11 | 102–130 REPS |