WORLD 2 · THE PLANS

HIGH FREQUENCY GVT – DAYS 1-6

1 WEEK6 DAYs30 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 15 MOVES · 50 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	10	10
Barbell Bent-Over Row V·05	10	10
Barbell Shoulder Press V·13	10	10
Barbell Shrug V·05	10	10
Crunch V·07	10	10
STAGE CLEAR! TOTAL VOLUME	50	500 REPS

DAY 25 MOVES · 50 SETS
EXERCISE	SETS	REPETITION RANGE
Squat V·04	10	10
Standing Calf Raise V·08	10	10
Triceps Pressdown V·10	10	10
Incline Dumbbell Curl V·05	10	10
Dumbbell Wrist Curl V·03	10	10
STAGE CLEAR! TOTAL VOLUME	50	500 REPS

DAY 35 MOVES · 50 SETS
EXERCISE	SETS	REPETITION RANGE
Cable Crossover V·03	10	10
Straight-Arm Pulldown V·04	10	10
Cable Lateral Raise V·39	10	10
Straight-Arm Pushdown V·03	10	10
Cable Woodchopper V·02	10	10
STAGE CLEAR! TOTAL VOLUME	50	500 REPS

DAY 45 MOVES · 50 SETS
EXERCISE	SETS	REPETITION RANGE
Romanian Deadlift V·03	10	10
Seated Calf Raise V·06	10	10
Barbell Lying Triceps Extension V·06	10	10
Barbell Curl V·06	10	10
Barbell Reverse Wrist Curl V·01	10	10
STAGE CLEAR! TOTAL VOLUME	50	500 REPS

DAY 55 MOVES · 50 SETS
EXERCISE	SETS	REPETITION RANGE
Reverse-Grip Dumbbell Press V·27	10	10
Wide-Grip Lat Pulldown V·30	10	10
Dumbbell Upright Row V·10	10	10
Dumbbell Shrug V·10	10	10
Hip Thrust V·03	10	10
STAGE CLEAR! TOTAL VOLUME	50	500 REPS

DAY 65 MOVES · 50 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	10	10
Leg Press Calf Raise V·04	10	10
Overhead Cable Triceps Extension (low pulley) V·15	10	10
High Cable Curl V·14	10	10
Barbell Wrist Curl V·01	10	10
STAGE CLEAR! TOTAL VOLUME	50	500 REPS