HIIT 100 – WEEKS 1-6
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
A few important notes regarding the below workout charts: The first exercise for each body part – the one where 10 sets of 10 reps is prescribed – is the HIIT 100 exercise. For weight, use 50% of your 10-rep max (10RM). Rest periods are the key variable on the HIIT 100 sets – they get shorter every week. During Week 1, you'll rest 50-60 seconds between all 10 sets; in Week 2, you'll rest 40 seconds between all sets; and in Week 3, you'll rest 30 seconds between all sets. For more explanation on this and how to perform HIIT 100 sets, read my . The sets immediately following the HIIT 100 protocol involve the exact same exercise, and you'll see 3 sets listed here. For these sets, you'll use your 10RM and go to failure. On the last (third) set, after reaching failure initially, do a drop set by reducing the weight to the same amount you used for HIIT 100 and immediately repping out to failure once again. You'll also do HIIT 100 on the last exercise of each workout and with abs. Go light on these exercises as well. For dumbbell cleans, go with 50% of your 10RM; for kettlebell swings and dead curl presses, where trying to determine a 10RM is likely impractical, use your best judgment to select a light kettlebell or dumbbells; for abs, use bodyweight only. On all non-HIIT 100 exercises, you'll do 3 sets to failure and rest 60 seconds between sets throughout the six weeks. Regarding weight selection on non-HIIT 100 exercises, you'll use anywhere from your 10RM-30RM, depending on the exercise. For a complete listing of these loads for every non-HIIT 100 exercise, refer to the workout charts in the .
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 Use 50% of 10RM (10-rep max); rest 60 sec. between sets. | 10 | 10 |
| Bench Press V·19 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Incline Dumbbell Press V·18 | 3 | 10 |
| Cable Crossover V·03 | 3 | 15 |
| Wide-Grip Lat Pulldown V·30 Use 50% of 10RM; rest 60 sec. between sets. | 10 | 10 |
| Wide-Grip Lat Pulldown V·30 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Barbell Bent-Over Row V·05 | 3 | 10 |
| Straight-Arm Pulldown V·04 | 3 | 15 |
| Reverse Crunch V·01 Bodyweight only. | 10 | 10 |
| Crunch V·07 Bodyweight only. | 10 | 10 |
| Dead-Curl-Press V·01 Select a light weight, using your best judgment; rest 60 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 68 | 710 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 Use 50% of 10RM (10-rep max); rest 60 sec. between sets. | 10 | 10 |
| Squat V·04 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Leg Press V·02 | 3 | 10 |
| Leg Extension V·04 | 3 | 15 |
| Lying Leg Curl V·04 | 3 | 15 |
| Triceps Pressdown V·10 Use 50% of 10RM; rest 60 sec. between sets. | 10 | 10 |
| Triceps Pressdown V·10 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Barbell Lying Triceps Extension V·06 | 3 | 15 |
| Standing Calf Raise V·08 Use 50% of 10RM; rest 60 sec. between sets. | 10 | 10 |
| Standing Calf Raise V·08 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 15 |
| Kettlebell Swing V·01 Select a light weight, using your best judgment; rest 60 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 700 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 Use 50% of 10RM (10-rep max); rest 60 sec. between sets. | 10 | 10 |
| Dumbbell Shoulder Press V·04 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Lateral Raise V·45 | 3 | 10 |
| Standing Dumbbell Rear Delt Raise V·64 | 3 | 15 |
| Dumbbell Shrug V·10 Use 50% of 10RM; rest 60 sec. between sets. | 10 | 10 |
| Dumbbell Shrug V·10 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Curl V·12 Use 50% of 10RM; rest 60 sec. between sets. | 10 | 10 |
| Dumbbell Curl V·12 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Incline Dumbbell Curl V·05 | 3 | 15 |
| Barbell Wrist Curl V·01 Use 50% of 10RM; rest 60 sec. between sets. | 10 | 10 |
| Barbell Wrist Curl V·01 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Clean V·02 Use 50% of 10RM; rest 60 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 71 | 740 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 Use 50% of 10RM (10-rep max); rest 50 sec. between sets. | 10 | 10 |
| Bench Press V·19 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Reverse-Grip Incline Bench Press V·04 | 3 | 10 |
| Incline Dumbbell Flye V·08 | 3 | 15 |
| Wide-Grip Lat Pulldown V·30 Use 50% of 10RM; rest 50 sec. between sets. | 10 | 10 |
| Wide-Grip Lat Pulldown V·30 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| One-Arm Dumbbell Bent-Over Row V·12 | 3 | 10 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 15 |
| Reverse Crunch V·01 Bodyweight only. | 10 | 10 |
| Crunch V·07 Bodyweight only. | 10 | 10 |
| Dead-Curl-Press V·01 Select a light weight, using your best judgment; rest 50 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 68 | 710 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 Use 50% of 10RM (10-rep max); rest 50 sec. between sets. | 10 | 10 |
| Squat V·04 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Lunge V·02 | 3 | 10 |
| Leg Extension V·04 | 3 | 15 |
| Romanian Deadlift V·03 | 3 | 15 |
| Triceps Pressdown V·10 Use 50% of 10RM; rest 50 sec. between sets. | 10 | 10 |
| Triceps Pressdown V·10 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 3 | 15 |
| Standing Calf Raise V·08 Use 50% of 10RM; rest 50 sec. between sets. | 10 | 10 |
| Standing Calf Raise V·08 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 15 |
| Kettlebell Swing V·01 Select a light weight, using your best judgment; rest 50 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 700 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 Use 50% of 10RM (10-rep max); rest 50 sec. between sets. | 10 | 10 |
| Dumbbell Shoulder Press V·04 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| One-Arm Cable Lateral Raise V·37 | 3 | 10 |
| Machine Rear-Delt Flye V·02 | 3 | 15 |
| Dumbbell Shrug V·10 Use 50% of 10RM; rest 50 sec. between sets. | 10 | 10 |
| Dumbbell Shrug V·10 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Curl V·12 Use 50% of 10RM; rest 50 sec. between sets. | 10 | 10 |
| Dumbbell Curl V·12 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Behind-Back Cable Curl V·08 | 3 | 15 |
| Barbell Wrist Curl V·01 Use 50% of 10RM; rest 50 sec. between sets. | 10 | 10 |
| Barbell Wrist Curl V·01 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Clean V·02 Use 50% of 10RM; rest 50 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 71 | 740 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 Use 50% of 10RM (10-rep max); rest 40 sec. between sets. | 10 | 10 |
| Bench Press V·19 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Incline Dumbbell Press V·18 | 3 | 10 |
| Cable Crossover V·03 | 3 | 15 |
| Wide-Grip Lat Pulldown V·30 Use 50% of 10RM; rest 40 sec. between sets. | 10 | 10 |
| Wide-Grip Lat Pulldown V·30 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Barbell Bent-Over Row V·05 | 3 | 10 |
| Straight-Arm Pulldown V·04 | 3 | 15 |
| Reverse Crunch V·01 Bodyweight only. | 10 | 10 |
| Crunch V·07 Bodyweight only. | 10 | 10 |
| Dead-Curl-Press V·01 Select a light weight, using your best judgment; rest 40 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 68 | 710 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 Use 50% of 10RM (10-rep max); rest 40 sec. between sets. | 10 | 10 |
| Squat V·04 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Leg Press V·02 | 3 | 10 |
| Leg Extension V·04 | 3 | 15 |
| Lying Leg Curl V·04 | 3 | 15 |
| Triceps Pressdown V·10 Use 50% of 10RM; rest 40 sec. between sets. | 10 | 10 |
| Triceps Pressdown V·10 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Barbell Lying Triceps Extension V·06 | 3 | 15 |
| Standing Calf Raise V·08 Use 50% of 10RM; rest 40 sec. between sets. | 10 | 10 |
| Standing Calf Raise V·08 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 15 |
| Kettlebell Swing V·01 Select a light weight, using your best judgment; rest 40 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 700 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 Use 50% of 10RM (10-rep max); rest 40 sec. between sets. | 10 | 10 |
| Dumbbell Shoulder Press V·04 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Lateral Raise V·45 | 3 | 10 |
| Standing Dumbbell Rear Delt Raise V·64 | 3 | 15 |
| Dumbbell Shrug V·10 Use 50% of 10RM; rest 40 sec. between sets. | 10 | 10 |
| Dumbbell Shrug V·10 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Curl V·12 Use 50% of 10RM; rest 40 sec. between sets. | 10 | 10 |
| Dumbbell Curl V·12 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Incline Dumbbell Curl V·05 | 3 | 15 |
| Barbell Wrist Curl V·01 Use 50% of 10RM; rest 40 sec. between sets. | 10 | 10 |
| Barbell Wrist Curl V·01 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Clean V·02 Use 50% of 10RM; rest 40 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 71 | 740 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 Use 50% of 10RM (10-rep max); rest 40 sec. between sets. | 10 | 10 |
| Bench Press V·19 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Reverse-Grip Incline Bench Press V·04 | 3 | 10 |
| Incline Dumbbell Flye V·08 | 3 | 15 |
| Wide-Grip Lat Pulldown V·30 Use 50% of 10RM; rest 40 sec. between sets. | 10 | 10 |
| Wide-Grip Lat Pulldown V·30 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| One-Arm Dumbbell Bent-Over Row V·12 | 3 | 10 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 15 |
| Reverse Crunch V·01 Bodyweight only. | 10 | 10 |
| Crunch V·07 Bodyweight only. | 10 | 10 |
| Dead-Curl-Press V·01 Select a light weight, using your best judgment; rest 40 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 68 | 710 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 Use 50% of 10RM (10-rep max); rest 40 sec. between sets. | 10 | 10 |
| Squat V·04 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Lunge V·02 | 3 | 10 |
| Leg Extension V·04 | 3 | 15 |
| Romanian Deadlift V·03 | 3 | 15 |
| Triceps Pressdown V·10 Use 50% of 10RM; rest 40 sec. between sets. | 10 | 10 |
| Triceps Pressdown V·10 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 3 | 15 |
| Standing Calf Raise V·08 Use 50% of 10RM; rest 40 sec. between sets. | 10 | 10 |
| Standing Calf Raise V·08 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 15 |
| Kettlebell Swing V·01 Select a light weight, using your best judgment; rest 40 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 700 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 Use 50% of 10RM (10-rep max); rest 40 sec. between sets. | 10 | 10 |
| Dumbbell Shoulder Press V·04 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| One-Arm Cable Lateral Raise V·37 | 3 | 10 |
| Machine Rear-Delt Flye V·02 | 3 | 15 |
| Dumbbell Shrug V·10 Use 50% of 10RM; rest 40 sec. between sets. | 10 | 10 |
| Dumbbell Shrug V·10 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Curl V·12 Use 50% of 10RM; rest 40 sec. between sets. | 10 | 10 |
| Dumbbell Curl V·12 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Behind-Back Cable Curl V·08 | 3 | 15 |
| Barbell Wrist Curl V·01 Use 50% of 10RM; rest 40 sec. between sets. | 10 | 10 |
| Barbell Wrist Curl V·01 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Clean V·02 Use 50% of 10RM; rest 40 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 71 | 740 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 Use 50% of 10RM (10-rep max); rest 30 sec. between sets. | 10 | 10 |
| Bench Press V·19 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Incline Dumbbell Press V·18 | 3 | 10 |
| Cable Crossover V·03 | 3 | 15 |
| Wide-Grip Lat Pulldown V·30 Use 50% of 10RM; rest 30 sec. between sets. | 10 | 10 |
| Wide-Grip Lat Pulldown V·30 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Barbell Bent-Over Row V·05 | 3 | 10 |
| Straight-Arm Pulldown V·04 | 3 | 15 |
| Reverse Crunch V·01 Bodyweight only. | 10 | 10 |
| Crunch V·07 Bodyweight only. | 10 | 10 |
| Dead-Curl-Press V·01 Select a light weight, using your best judgment; rest 30 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 68 | 710 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 Use 50% of 10RM (10-rep max); rest 30 sec. between sets. | 10 | 10 |
| Squat V·04 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Leg Press V·02 | 3 | 10 |
| Leg Extension V·04 | 3 | 15 |
| Lying Leg Curl V·04 | 3 | 15 |
| Triceps Pressdown V·10 Use 50% of 10RM; rest 30 sec. between sets. | 10 | 10 |
| Triceps Pressdown V·10 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Barbell Lying Triceps Extension V·06 | 3 | 15 |
| Standing Calf Raise V·08 Use 50% of 10RM; rest 30 sec. between sets. | 10 | 10 |
| Standing Calf Raise V·08 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 15 |
| Kettlebell Swing V·01 Select a light weight, using your best judgment; rest 30 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 700 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 Use 50% of 10RM (10-rep max); rest 30 sec. between sets. | 10 | 10 |
| Dumbbell Shoulder Press V·04 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Lateral Raise V·45 | 3 | 10 |
| Standing Dumbbell Rear Delt Raise V·64 | 3 | 15 |
| Dumbbell Shrug V·10 Use 50% of 10RM; rest 30 sec. between sets. | 10 | 10 |
| Dumbbell Shrug V·10 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Curl V·12 Use 50% of 10RM; rest 30 sec. between sets. | 10 | 10 |
| Dumbbell Curl V·12 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Incline Dumbbell Curl V·05 | 3 | 15 |
| Barbell Wrist Curl V·01 Use 50% of 10RM; rest 30 sec. between sets. | 10 | 10 |
| Barbell Wrist Curl V·01 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Clean V·02 Use 50% of 10RM; rest 30 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 71 | 740 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 Use 50% of 10RM (10-rep max); rest 30 sec. between sets. | 10 | 10 |
| Bench Press V·19 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Reverse-Grip Incline Bench Press V·04 | 3 | 10 |
| Incline Dumbbell Flye V·08 | 3 | 15 |
| Wide-Grip Lat Pulldown V·30 Use 50% of 10RM; rest 30 sec. between sets. | 10 | 10 |
| Wide-Grip Lat Pulldown V·30 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| One-Arm Dumbbell Bent-Over Row V·12 | 3 | 10 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 15 |
| Reverse Crunch V·01 Bodyweight only. | 10 | 10 |
| Crunch V·07 Bodyweight only. | 10 | 10 |
| Dead-Curl-Press V·01 Select a light weight, using your best judgment; rest 30 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 68 | 710 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 Use 50% of 10RM (10-rep max); rest 30 sec. between sets. | 10 | 10 |
| Squat V·04 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Lunge V·02 | 3 | 10 |
| Leg Extension V·04 | 3 | 15 |
| Romanian Deadlift V·03 | 3 | 15 |
| Triceps Pressdown V·10 Use 50% of 10RM; rest 30 sec. between sets. | 10 | 10 |
| Triceps Pressdown V·10 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 3 | 15 |
| Standing Calf Raise V·08 Use 50% of 10RM; rest 30 sec. between sets. | 10 | 10 |
| Standing Calf Raise V·08 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 15 |
| Kettlebell Swing V·01 Select a light weight, using your best judgment; rest 30 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 700 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 Use 50% of 10RM (10-rep max); rest 30 sec. between sets. | 10 | 10 |
| Dumbbell Shoulder Press V·04 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| One-Arm Cable Lateral Raise V·37 | 3 | 10 |
| Machine Rear-Delt Flye V·02 | 3 | 15 |
| Dumbbell Shrug V·10 Use 50% of 10RM; rest 30 sec. between sets. | 10 | 10 |
| Dumbbell Shrug V·10 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Curl V·12 Use 50% of 10RM; rest 30 sec. between sets. | 10 | 10 |
| Dumbbell Curl V·12 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Behind-Back Cable Curl V·08 | 3 | 15 |
| Barbell Wrist Curl V·01 Use 50% of 10RM; rest 30 sec. between sets. | 10 | 10 |
| Barbell Wrist Curl V·01 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Clean V·02 Use 50% of 10RM; rest 30 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 71 | 740 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 Use 50% of 10RM (10-rep max); rest 20 sec. between sets. | 10 | 10 |
| Bench Press V·19 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Incline Dumbbell Press V·18 | 3 | 10 |
| Cable Crossover V·03 | 3 | 15 |
| Wide-Grip Lat Pulldown V·30 Use 50% of 10RM; rest 20 sec. between sets. | 10 | 10 |
| Wide-Grip Lat Pulldown V·30 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Barbell Bent-Over Row V·05 | 3 | 10 |
| Straight-Arm Pulldown V·04 | 3 | 15 |
| Reverse Crunch V·01 Bodyweight only. | 10 | 10 |
| Crunch V·07 Bodyweight only. | 10 | 10 |
| Dead-Curl-Press V·01 Select a light weight, using your best judgment; rest 20 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 68 | 710 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 Use 50% of 10RM (10-rep max); rest 20 sec. between sets. | 10 | 10 |
| Squat V·04 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Leg Press V·02 | 3 | 10 |
| Leg Extension V·04 | 3 | 15 |
| Lying Leg Curl V·04 | 3 | 15 |
| Triceps Pressdown V·10 Use 50% of 10RM; rest 20 sec. between sets. | 10 | 10 |
| Triceps Pressdown V·10 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Barbell Lying Triceps Extension V·06 | 3 | 15 |
| Standing Calf Raise V·08 Use 50% of 10RM; rest 20 sec. between sets. | 10 | 10 |
| Standing Calf Raise V·08 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 15 |
| Kettlebell Swing V·01 Select a light weight, using your best judgment; rest 20 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 700 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 Use 50% of 10RM (10-rep max); rest 20 sec. between sets. | 10 | 10 |
| Dumbbell Shoulder Press V·04 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Lateral Raise V·45 | 3 | 10 |
| Standing Dumbbell Rear Delt Raise V·64 | 3 | 15 |
| Dumbbell Shrug V·10 Use 50% of 10RM; rest 20 sec. between sets. | 10 | 10 |
| Dumbbell Shrug V·10 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Curl V·12 Use 50% of 10RM; rest 20 sec. between sets. | 10 | 10 |
| Dumbbell Curl V·12 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Incline Dumbbell Curl V·05 | 3 | 15 |
| Barbell Wrist Curl V·01 Use 50% of 10RM; rest 20 sec. between sets. | 10 | 10 |
| Barbell Wrist Curl V·01 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Clean V·02 Use 50% of 10RM; rest 20 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 71 | 740 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 Use 50% of 10RM (10-rep max); rest 20 sec. between sets. | 10 | 10 |
| Bench Press V·19 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Reverse-Grip Incline Bench Press V·04 | 3 | 10 |
| Incline Dumbbell Flye V·08 | 3 | 15 |
| Wide-Grip Lat Pulldown V·30 Use 50% of 10RM; rest 20 sec. between sets. | 10 | 10 |
| Wide-Grip Lat Pulldown V·30 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| One-Arm Dumbbell Bent-Over Row V·12 | 3 | 10 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 15 |
| Reverse Crunch V·01 Bodyweight only. | 10 | 10 |
| Crunch V·07 Bodyweight only. | 10 | 10 |
| Dead-Curl-Press V·01 Select a light weight, using your best judgment; rest 20 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 68 | 710 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 Use 50% of 10RM (10-rep max); rest 20 sec. between sets. | 10 | 10 |
| Squat V·04 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Lunge V·02 | 3 | 10 |
| Leg Extension V·04 | 3 | 15 |
| Romanian Deadlift V·03 | 3 | 15 |
| Triceps Pressdown V·10 Use 50% of 10RM; rest 20 sec. between sets. | 10 | 10 |
| Triceps Pressdown V·10 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 3 | 15 |
| Standing Calf Raise V·08 Use 50% of 10RM; rest 20 sec. between sets. | 10 | 10 |
| Standing Calf Raise V·08 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 15 |
| Kettlebell Swing V·01 Select a light weight, using your best judgment; rest 20 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 700 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 Use 50% of 10RM (10-rep max); rest 20 sec. between sets. | 10 | 10 |
| Dumbbell Shoulder Press V·04 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| One-Arm Cable Lateral Raise V·37 | 3 | 10 |
| Machine Rear-Delt Flye V·02 | 3 | 15 |
| Dumbbell Shrug V·10 Use 50% of 10RM; rest 20 sec. between sets. | 10 | 10 |
| Dumbbell Shrug V·10 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Curl V·12 Use 50% of 10RM; rest 20 sec. between sets. | 10 | 10 |
| Dumbbell Curl V·12 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Behind-Back Cable Curl V·08 | 3 | 15 |
| Barbell Wrist Curl V·01 Use 50% of 10RM; rest 20 sec. between sets. | 10 | 10 |
| Barbell Wrist Curl V·01 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Clean V·02 Use 50% of 10RM; rest 20 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 71 | 740 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 Use 50% of 10RM (10-rep max); rest 10 sec. between sets. | 10 | 10 |
| Bench Press V·19 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Incline Dumbbell Press V·18 | 3 | 10 |
| Cable Crossover V·03 | 3 | 15 |
| Wide-Grip Lat Pulldown V·30 Use 50% of 10RM; rest 10 sec. between sets. | 10 | 10 |
| Wide-Grip Lat Pulldown V·30 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Barbell Bent-Over Row V·05 | 3 | 10 |
| Straight-Arm Pulldown V·04 | 3 | 15 |
| Reverse Crunch V·01 Bodyweight only. | 10 | 10 |
| Crunch V·07 Bodyweight only. | 10 | 10 |
| Dead-Curl-Press V·01 Select a light weight, using your best judgment; rest 10 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 68 | 710 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 Use 50% of 10RM (10-rep max); rest 10 sec. between sets. | 10 | 10 |
| Squat V·04 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Leg Press V·02 | 3 | 10 |
| Leg Extension V·04 | 3 | 15 |
| Lying Leg Curl V·04 | 3 | 15 |
| Triceps Pressdown V·10 Use 50% of 10RM; rest 10 sec. between sets. | 10 | 10 |
| Triceps Pressdown V·10 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Barbell Lying Triceps Extension V·06 | 3 | 15 |
| Standing Calf Raise V·08 Use 50% of 10RM; rest 10 sec. between sets. | 10 | 10 |
| Standing Calf Raise V·08 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 15 |
| Kettlebell Swing V·01 Select a light weight, using your best judgment; rest 10 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 700 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 Use 50% of 10RM (10-rep max); rest 10 sec. between sets. | 10 | 10 |
| Dumbbell Shoulder Press V·04 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Lateral Raise V·45 | 3 | 10 |
| Standing Dumbbell Rear Delt Raise V·64 | 3 | 15 |
| Dumbbell Shrug V·10 Use 50% of 10RM; rest 10 sec. between sets. | 10 | 10 |
| Dumbbell Shrug V·10 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Curl V·12 Use 50% of 10RM; rest 10 sec. between sets. | 10 | 10 |
| Dumbbell Curl V·12 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Incline Dumbbell Curl V·05 | 3 | 15 |
| Barbell Wrist Curl V·01 Use 50% of 10RM; rest 10 sec. between sets. | 10 | 10 |
| Barbell Wrist Curl V·01 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Clean V·02 Use 50% of 10RM; rest 10 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 71 | 740 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 Use 50% of 10RM (10-rep max); rest 10 sec. between sets. | 10 | 10 |
| Bench Press V·19 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Reverse-Grip Incline Bench Press V·04 | 3 | 10 |
| Incline Dumbbell Flye V·08 | 3 | 15 |
| Wide-Grip Lat Pulldown V·30 Use 50% of 10RM; rest 10 sec. between sets. | 10 | 10 |
| Wide-Grip Lat Pulldown V·30 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| One-Arm Dumbbell Bent-Over Row V·12 | 3 | 10 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 15 |
| Reverse Crunch V·01 Bodyweight only. | 10 | 10 |
| Crunch V·07 Bodyweight only. | 10 | 10 |
| Dead-Curl-Press V·01 Select a light weight, using your best judgment; rest 10 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 68 | 710 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 Use 50% of 10RM (10-rep max); rest 10 sec. between sets. | 10 | 10 |
| Squat V·04 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Lunge V·02 | 3 | 10 |
| Leg Extension V·04 | 3 | 15 |
| Romanian Deadlift V·03 | 3 | 15 |
| Triceps Pressdown V·10 Use 50% of 10RM; rest 10 sec. between sets. | 10 | 10 |
| Triceps Pressdown V·10 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 3 | 15 |
| Standing Calf Raise V·08 Use 50% of 10RM; rest 10 sec. between sets. | 10 | 10 |
| Standing Calf Raise V·08 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 15 |
| Kettlebell Swing V·01 Select a light weight, using your best judgment; rest 10 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 700 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 Use 50% of 10RM (10-rep max); rest 10 sec. between sets. | 10 | 10 |
| Dumbbell Shoulder Press V·04 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| One-Arm Cable Lateral Raise V·37 | 3 | 10 |
| Machine Rear-Delt Flye V·02 | 3 | 15 |
| Dumbbell Shrug V·10 Use 50% of 10RM; rest 10 sec. between sets. | 10 | 10 |
| Dumbbell Shrug V·10 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Curl V·12 Use 50% of 10RM; rest 10 sec. between sets. | 10 | 10 |
| Dumbbell Curl V·12 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Behind-Back Cable Curl V·08 | 3 | 15 |
| Barbell Wrist Curl V·01 Use 50% of 10RM; rest 10 sec. between sets. | 10 | 10 |
| Barbell Wrist Curl V·01 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Clean V·02 Use 50% of 10RM; rest 10 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 71 | 740 REPS |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 Use 50% of 10RM (10-rep max); rest 0 sec. between sets. | 10 | 10 |
| Bench Press V·19 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Incline Dumbbell Press V·18 | 3 | 10 |
| Cable Crossover V·03 | 3 | 15 |
| Wide-Grip Lat Pulldown V·30 Use 50% of 10RM; rest 0 sec. between sets. | 10 | 10 |
| Wide-Grip Lat Pulldown V·30 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Barbell Bent-Over Row V·05 | 3 | 10 |
| Straight-Arm Pulldown V·04 | 3 | 15 |
| Reverse Crunch V·01 Bodyweight only. | 10 | 10 |
| Crunch V·07 Bodyweight only. | 10 | 10 |
| Dead-Curl-Press V·01 Select a light weight, using your best judgment; rest 0 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 68 | 710 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 Use 50% of 10RM (10-rep max); rest 0 sec. between sets. | 10 | 10 |
| Squat V·04 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Leg Press V·02 | 3 | 10 |
| Leg Extension V·04 | 3 | 15 |
| Lying Leg Curl V·04 | 3 | 15 |
| Triceps Pressdown V·10 Use 50% of 10RM; rest 0 sec. between sets. | 10 | 10 |
| Triceps Pressdown V·10 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Barbell Lying Triceps Extension V·06 | 3 | 15 |
| Standing Calf Raise V·08 Use 50% of 10RM; rest 0 sec. between sets. | 10 | 10 |
| Standing Calf Raise V·08 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 15 |
| Kettlebell Swing V·01 Select a light weight, using your best judgment; rest 0 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 700 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 Use 50% of 10RM (10-rep max); rest 0 sec. between sets. | 10 | 10 |
| Dumbbell Shoulder Press V·04 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Lateral Raise V·45 | 3 | 10 |
| Standing Dumbbell Rear Delt Raise V·64 | 3 | 15 |
| Dumbbell Shrug V·10 Use 50% of 10RM; rest 0 sec. between sets. | 10 | 10 |
| Dumbbell Shrug V·10 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Curl V·12 Use 50% of 10RM; rest 0 sec. between sets. | 10 | 10 |
| Dumbbell Curl V·12 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Incline Dumbbell Curl V·05 | 3 | 15 |
| Barbell Wrist Curl V·01 Use 50% of 10RM; rest 0 sec. between sets. | 10 | 10 |
| Barbell Wrist Curl V·01 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Clean V·02 Use 50% of 10RM; rest 0 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 71 | 740 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 Use 50% of 10RM (10-rep max); rest 0 sec. between sets. | 10 | 10 |
| Bench Press V·19 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Reverse-Grip Incline Bench Press V·04 | 3 | 10 |
| Incline Dumbbell Flye V·08 | 3 | 15 |
| Wide-Grip Lat Pulldown V·30 Use 50% of 10RM; rest 0 sec. between sets. | 10 | 10 |
| Wide-Grip Lat Pulldown V·30 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| One-Arm Dumbbell Bent-Over Row V·12 | 3 | 10 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 15 |
| Reverse Crunch V·01 Bodyweight only. | 10 | 10 |
| Crunch V·07 Bodyweight only. | 10 | 10 |
| Dead-Curl-Press V·01 Select a light weight, using your best judgment; rest 0 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 68 | 710 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 Use 50% of 10RM (10-rep max); rest 0 sec. between sets. | 10 | 10 |
| Squat V·04 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Lunge V·02 | 3 | 10 |
| Leg Extension V·04 | 3 | 15 |
| Romanian Deadlift V·03 | 3 | 15 |
| Triceps Pressdown V·10 Use 50% of 10RM; rest 0 sec. between sets. | 10 | 10 |
| Triceps Pressdown V·10 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 3 | 15 |
| Standing Calf Raise V·08 Use 50% of 10RM; rest 0 sec. between sets. | 10 | 10 |
| Standing Calf Raise V·08 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 15 |
| Kettlebell Swing V·01 Select a light weight, using your best judgment; rest 0 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 700 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 Use 50% of 10RM (10-rep max); rest 0 sec. between sets. | 10 | 10 |
| Dumbbell Shoulder Press V·04 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| One-Arm Cable Lateral Raise V·37 | 3 | 10 |
| Machine Rear-Delt Flye V·02 | 3 | 15 |
| Dumbbell Shrug V·10 Use 50% of 10RM; rest 0 sec. between sets. | 10 | 10 |
| Dumbbell Shrug V·10 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Curl V·12 Use 50% of 10RM; rest 0 sec. between sets. | 10 | 10 |
| Dumbbell Curl V·12 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Behind-Back Cable Curl V·08 | 3 | 15 |
| Barbell Wrist Curl V·01 Use 50% of 10RM; rest 0 sec. between sets. | 10 | 10 |
| Barbell Wrist Curl V·01 Use 10RM and go to failure on all sets; on last set, after reaching failure with 10RM, do one drop set using 50% of 10RM. | 3 | 10 |
| Dumbbell Clean V·02 Use 50% of 10RM; rest 0 sec. between sets. | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 71 | 740 REPS |