JIM STOPPANI'S GIANT PROGRAM
4 WEEKs24 DAYs320 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 12-15 |
| GIANT SET | ||
| Incline Dumbbell Press V·18 | 3 | 15-20 |
| GIANT SET | ||
| Incline Dumbbell Flye V·08 | 3 | 21-25 |
| GIANT SET | ||
| High-Pulley Cable Crossover V·02 | 3 | 26-30 |
| Seated Dumbbell Shoulder Press V·04 | 3 | 12-15 |
| GIANT SET | ||
| Smith Machine Upright Row V·17 | 3 | 15-20 |
| GIANT SET | ||
| Dumbbell Lateral Raise V·45 | 3 | 21-25 |
| GIANT SET | ||
| Cable Rear Delt Flye V·03 | 3 | 26-30 |
| Close-Grip Bench Press V·15 | 2 | 12-15 |
| GIANT SET | ||
| Dumbbell Overhead Triceps Extension V·06 | 2 | 15-20 |
| GIANT SET | ||
| Triceps Pressdown V·10 | 2 | 21-25 |
| GIANT SET | ||
| Dumbbell Kickback V·05 | 2 | 26-30 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 592–720 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 12-15 |
| GIANT SET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 15-20 |
| GIANT SET | ||
| Standing Lat Pulldown V·37 | 3 | 21-25 |
| GIANT SET | ||
| Straight-Arm Pulldown V·04 | 3 | 26-30 |
| Barbell Curl V·06 | 2 | 12-15 |
| GIANT SET | ||
| Incline Dumbbell Curl V·05 | 2 | 15-20 |
| GIANT SET | ||
| Prone Incline Dumbbell Curl V·01 | 2 | 21-25 |
| GIANT SET | ||
| High Cable Curl V·14 | 2 | 26-30 |
| Barbell Wrist Curl V·01 | 2 | 12-15 |
| GIANT SET | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 15-20 |
| GIANT SET | ||
| Barbell Behind-Back Wrist Curl V·02 | 2 | 21-25 |
| GIANT SET | ||
| Standing Reverse Wrist Curl V·05 | 2 | 26-30 |
| Smith Machine Hip Thrust V·01 | 2 | 12-15 |
| GIANT SET | ||
| Smith Machine Crunch V·05 | 2 | 15-20 |
| GIANT SET | ||
| Cable Oblique Pushdown V·02 | 2 | 21-25 |
| GIANT SET | ||
| Barbell Roll Out V·01 | 2 | 45 sec |
| STAGE CLEAR! TOTAL VOLUME | 36 | 614–750 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 3 | 12-15 |
| GIANT SET | ||
| Leg Press V·02 | 3 | 15-20 |
| GIANT SET | ||
| Step-Up V·05 | 3 | 21-25 |
| GIANT SET | ||
| Front Squat V·04 | 3 | 26-30 |
| Barbell Shrug V·05 | 2 | 12-15 |
| GIANT SET | ||
| Barbell Behind-Back Shrug V·02 | 2 | 15-20 |
| GIANT SET | ||
| Dumbbell Shrug V·10 | 2 | 21-25 |
| GIANT SET | ||
| Straight-Arm Pushdown V·03 | 2 | 26-30 |
| Standing Calf Raise V·08 | 2 | 12-15 |
| GIANT SET | ||
| Leg Press Calf Raise V·04 | 2 | 15-20 |
| GIANT SET | ||
| Seated Calf Raise V·06 | 2 | 21-25 |
| GIANT SET | ||
| Cable Toe Raise V·02 | 2 | 26-30 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 518–630 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Low-Pulley Cable Crossover V·05 | 3 | 12-15 |
| GIANT SET | ||
| Dumbbell Flye V·11 | 3 | 15-20 |
| GIANT SET | ||
| Reverse-Grip Bench Press V·17 | 3 | 21-25 |
| GIANT SET | ||
| Bench Press V·19 | 3 | 26-30 |
| Face Pull V·02 | 3 | 12-15 |
| GIANT SET | ||
| Dumbbell Lateral Raise V·45 | 3 | 15-20 |
| GIANT SET | ||
| Dumbbell Upright Row V·10 | 3 | 21-25 |
| GIANT SET | ||
| Seated Dumbbell Shoulder Press V·04 | 3 | 26-30 |
| Dumbbell Kickback V·05 | 2 | 12-15 |
| GIANT SET | ||
| Lying Cable Triceps Extension V·10 | 2 | 15-20 |
| GIANT SET | ||
| Overhead Cable Triceps Extension (low pulley) V·15 | 2 | 21-25 |
| GIANT SET | ||
| Close-Grip Bench Press V·15 | 2 | 26-30 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 592–720 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Straight-Arm Pulldown V·04 | 3 | 12-15 |
| GIANT SET | ||
| Seated Cable Row V·59 | 3 | 16-20 |
| GIANT SET | ||
| Close-Grip Lat Pulldown V·29 | 3 | 21-25 |
| GIANT SET | ||
| Barbell Bent-Over Row V·05 | 3 | 26-30 |
| High Cable Curl V·14 | 2 | 12-15 |
| GIANT SET | ||
| Barbell Preacher Curl V·01 | 2 | 16-20 |
| GIANT SET | ||
| Behind-Back Cable Curl V·08 | 2 | 21-25 |
| GIANT SET | ||
| Barbell Curl V·06 | 2 | 26-30 |
| Dumbbell Side Reverse Wrist Curl V·02 | 2 | 12-15 |
| GIANT SET | ||
| Dumbbell Side Wrist Curl V·04 | 2 | 15-20 |
| GIANT SET | ||
| Dumbbell Reverse Wrist Curl V·03 | 2 | 21-25 |
| GIANT SET | ||
| Dumbbell Wrist Curl V·03 | 2 | 26-30 |
| Barbell Roll Out V·01 | 2 | To Failure |
| GIANT SET | ||
| Oblique Crunch V·03 | 2 | To Failure |
| GIANT SET | ||
| Hanging Leg Raise V·05 | 2 | To Failure |
| GIANT SET | ||
| Crunch V·07 | 2 | To Failure |
| STAGE CLEAR! TOTAL VOLUME | 36 | 523–630 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 12-15 |
| GIANT SET | ||
| Walking Lunge V·06 | 3 | 15-20 |
| GIANT SET | ||
| Leg Press V·02 | 3 | 21-25 |
| GIANT SET | ||
| Deadlift V·03 | 3 | 26-30 |
| Straight-Arm Pushdown V·03 | 2 | 12-15 |
| GIANT SET | ||
| Prone Incline Dumbbell Shrug V·17 | 2 | 15-20 |
| GIANT SET | ||
| Smith Machine Behind-Back Shrug V·05 | 2 | 21-25 |
| GIANT SET | ||
| Smith Machine Shrug V·13 | 2 | 26-30 |
| Cable Toe Raise V·02 | 2 | 12-15 |
| GIANT SET | ||
| Seated Calf Raise V·06 | 2 | 15-20 |
| GIANT SET | ||
| Leg Press Calf Raise V·04 | 2 | 21-25 |
| GIANT SET | ||
| Standing Calf Raise V·08 | 2 | 26-30 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 518–630 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 9-11 |
| GIANT SET | ||
| Incline Dumbbell Press V·18 | 3 | 12-15 |
| GIANT SET | ||
| Incline Dumbbell Flye V·08 | 3 | 15-20 |
| GIANT SET | ||
| High-Pulley Cable Crossover V·02 | 3 | 21-25 |
| Seated Dumbbell Shoulder Press V·04 | 3 | 9-11 |
| GIANT SET | ||
| Smith Machine Upright Row V·17 | 3 | 12-15 |
| GIANT SET | ||
| Dumbbell Lateral Raise V·45 | 3 | 15-20 |
| GIANT SET | ||
| Cable Rear Delt Flye V·03 | 3 | 21-25 |
| Close-Grip Bench Press V·15 | 2 | 9-11 |
| GIANT SET | ||
| Dumbbell Overhead Triceps Extension V·06 | 2 | 12-15 |
| GIANT SET | ||
| Triceps Pressdown V·10 | 2 | 15-20 |
| GIANT SET | ||
| Dumbbell Kickback V·05 | 2 | 21-25 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 456–568 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 9-11 |
| GIANT SET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 12-15 |
| GIANT SET | ||
| Standing Lat Pulldown V·37 | 3 | 15-20 |
| GIANT SET | ||
| Straight-Arm Pulldown V·04 | 3 | 21-25 |
| Barbell Curl V·06 | 2 | 9-11 |
| GIANT SET | ||
| Incline Dumbbell Curl V·05 | 2 | 12-15 |
| GIANT SET | ||
| Prone Incline Dumbbell Curl V·01 | 2 | 15-20 |
| GIANT SET | ||
| High Cable Curl V·14 | 2 | 21-25 |
| Barbell Wrist Curl V·01 | 2 | 9-11 |
| GIANT SET | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 12-15 |
| GIANT SET | ||
| Barbell Behind-Back Wrist Curl V·02 | 2 | 15-20 |
| GIANT SET | ||
| Standing Reverse Wrist Curl V·05 | 2 | 21-25 |
| Smith Machine Hip Thrust V·01 | 2 | 9-11 |
| GIANT SET | ||
| Smith Machine Crunch V·05 | 2 | 12-15 |
| GIANT SET | ||
| Cable Oblique Pushdown V·02 | 2 | - |
| GIANT SET | ||
| Barbell Roll Out V·01 | 2 | 60 sec |
| STAGE CLEAR! TOTAL VOLUME | 36 | 441–549 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 3 | 9-11 |
| GIANT SET | ||
| Leg Press V·02 | 3 | 12-15 |
| GIANT SET | ||
| Barbell Step-Up V·06 | 3 | 15-20 |
| GIANT SET | ||
| Front Squat V·04 | 3 | 21-25 |
| Barbell Shrug V·05 | 2 | 9-11 |
| GIANT SET | ||
| Barbell Behind-Back Shrug V·02 | 2 | 12-15 |
| GIANT SET | ||
| Dumbbell Shrug V·10 | 2 | 15-20 |
| GIANT SET | ||
| Straight-Arm Pushdown V·03 | 2 | 21-25 |
| Standing Calf Raise V·08 | 2 | 9-11 |
| GIANT SET | ||
| Leg Press Calf Raise V·04 | 2 | 12-15 |
| GIANT SET | ||
| Seated Calf Raise V·06 | 2 | 15-20 |
| GIANT SET | ||
| Cable Toe Raise V·02 | 2 | 21-25 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 399–497 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Low-Pulley Cable Crossover V·05 | 3 | 9-11 |
| GIANT SET | ||
| Dumbbell Flye V·11 | 3 | 12-15 |
| GIANT SET | ||
| Reverse-Grip Bench Press V·17 | 3 | 15-20 |
| GIANT SET | ||
| Bench Press V·19 | 3 | 21-25 |
| Face Pull V·02 | 3 | 9-11 |
| GIANT SET | ||
| Dumbbell Lateral Raise V·45 | 3 | 12-15 |
| GIANT SET | ||
| Dumbbell Upright Row V·10 | 3 | 15-20 |
| GIANT SET | ||
| Seated Dumbbell Shoulder Press V·04 | 3 | 21-25 |
| Dumbbell Kickback V·05 | 2 | 9-11 |
| GIANT SET | ||
| Lying Cable Triceps Extension V·10 | 2 | 12-15 |
| GIANT SET | ||
| Overhead Cable Triceps Extension (low pulley) V·15 | 2 | 15-20 |
| GIANT SET | ||
| Close-Grip Bench Press V·15 | 2 | 21-25 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 456–568 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Straight-Arm Pulldown V·04 | 3 | 9-11 |
| GIANT SET | ||
| Seated Cable Row V·59 | 3 | 12-15 |
| GIANT SET | ||
| Close-Grip Lat Pulldown V·29 | 3 | 15-20 |
| GIANT SET | ||
| Barbell Bent-Over Row V·05 | 3 | 21-25 |
| High Cable Curl V·14 | 2 | 9-11 |
| GIANT SET | ||
| Barbell Preacher Curl V·01 | 2 | 12-15 |
| GIANT SET | ||
| Behind-Back Cable Curl V·08 | 2 | 15-20 |
| GIANT SET | ||
| Barbell Curl V·06 | 2 | 21-25 |
| Dumbbell Side Reverse Wrist Curl V·02 | 2 | 9-11 |
| GIANT SET | ||
| Dumbbell Side Wrist Curl V·04 | 2 | 12-15 |
| GIANT SET | ||
| Dumbbell Reverse Wrist Curl V·03 | 2 | 15-20 |
| GIANT SET | ||
| Dumbbell Wrist Curl V·03 | 2 | 21-25 |
| Barbell Roll Out V·01 | 2 | to failure |
| GIANT SET | ||
| Oblique Crunch V·03 | 2 | to failure |
| GIANT SET | ||
| Hanging Leg Raise V·05 | 2 | to failure |
| GIANT SET | ||
| Crunch V·07 | 2 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 36 | 399–497 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 9-11 |
| GIANT SET | ||
| Walking Lunge V·06 | 3 | 12-15 |
| GIANT SET | ||
| Leg Press V·02 | 3 | 15-20 |
| GIANT SET | ||
| Deadlift V·03 | 3 | 21-25 |
| Straight-Arm Pushdown V·03 | 2 | 9-11 |
| GIANT SET | ||
| Prone Incline Dumbbell Shrug V·17 | 2 | 12-15 |
| GIANT SET | ||
| Smith Machine Behind-Back Shrug V·05 | 2 | 15-20 |
| GIANT SET | ||
| Smith Machine Shrug V·13 | 2 | 21-25 |
| Cable Toe Raise V·02 | 2 | 9-11 |
| GIANT SET | ||
| Seated Calf Raise V·06 | 2 | 12-15 |
| GIANT SET | ||
| Leg Press Calf Raise V·04 | 2 | 15-20 |
| GIANT SET | ||
| Standing Calf Raise V·08 | 2 | 21-25 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 399–497 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 6-8 |
| GIANT SET | ||
| Incline Dumbbell Press V·18 | 3 | 9-11 |
| GIANT SET | ||
| Incline Dumbbell Flye V·08 | 3 | 12-15 |
| GIANT SET | ||
| High-Pulley Cable Crossover V·02 | 3 | 15-20 |
| Seated Dumbbell Shoulder Press V·04 | 3 | 6-8 |
| GIANT SET | ||
| Smith Machine Upright Row V·17 | 3 | 9-11 |
| GIANT SET | ||
| Dumbbell Lateral Raise V·45 | 3 | 12-15 |
| GIANT SET | ||
| Cable Rear Delt Flye V·03 | 3 | 15-20 |
| Close-Grip Bench Press V·15 | 2 | 6-8 |
| GIANT SET | ||
| Dumbbell Overhead Triceps Extension V·06 | 2 | 9-11 |
| GIANT SET | ||
| Triceps Pressdown V·10 | 2 | 12-15 |
| GIANT SET | ||
| Dumbbell Kickback V·05 | 2 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 336–432 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 6-8 |
| GIANT SET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 9-11 |
| GIANT SET | ||
| Standing Lat Pulldown V·37 | 3 | 12-15 |
| GIANT SET | ||
| Straight-Arm Pulldown V·04 | 3 | 15-20 |
| Barbell Curl V·06 | 2 | 6-8 |
| GIANT SET | ||
| Incline Dumbbell Curl V·05 | 2 | 9-11 |
| GIANT SET | ||
| Prone Incline Dumbbell Curl V·01 | 2 | 12-15 |
| GIANT SET | ||
| High Cable Curl V·14 | 2 | 15-20 |
| Barbell Wrist Curl V·01 | 2 | 6-8 |
| GIANT SET | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 9-11 |
| GIANT SET | ||
| Barbell Behind-Back Wrist Curl V·02 | 2 | 12-15 |
| GIANT SET | ||
| Standing Reverse Wrist Curl V·05 | 2 | 15-20 |
| Smith Machine Hip Thrust V·01 | 2 | 6-8 |
| GIANT SET | ||
| Smith Machine Crunch V·05 | 2 | 9-11 |
| GIANT SET | ||
| Cable Oblique Pushdown V·02 | 2 | 12-15 |
| GIANT SET | ||
| Barbell Roll Out V·01 | 2 | 90 sec |
| STAGE CLEAR! TOTAL VOLUME | 36 | 348–446 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 3 | 6-8 |
| GIANT SET | ||
| Leg Press V·02 | 3 | 9-11 |
| GIANT SET | ||
| Step-Up V·05 | 3 | 12-15 |
| GIANT SET | ||
| Front Squat V·04 | 3 | 15-20 |
| Barbell Shrug V·05 | 2 | 6-8 |
| GIANT SET | ||
| Barbell Behind-Back Shrug V·02 | 2 | 9-11 |
| GIANT SET | ||
| Dumbbell Shrug V·10 | 2 | 12-15 |
| GIANT SET | ||
| Straight-Arm Pushdown V·03 | 2 | 15-20 |
| Standing Calf Raise V·08 | 2 | 6-8 |
| GIANT SET | ||
| Leg Press Calf Raise V·04 | 2 | 9-11 |
| GIANT SET | ||
| Seated Calf Raise V·06 | 2 | 12-15 |
| GIANT SET | ||
| Cable Toe Raise V·02 | 2 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 294–378 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Low-Pulley Cable Crossover V·05 | 3 | 6-8 |
| GIANT SET | ||
| Dumbbell Flye V·11 | 3 | 9-11 |
| GIANT SET | ||
| Reverse-Grip Bench Press V·17 | 3 | 12-15 |
| GIANT SET | ||
| Bench Press V·19 | 3 | 15-20 |
| Face Pull V·02 | 3 | 6-8 |
| GIANT SET | ||
| Dumbbell Lateral Raise V·45 | 3 | 9-11 |
| GIANT SET | ||
| Dumbbell Upright Row V·10 | 3 | 12-15 |
| GIANT SET | ||
| Seated Dumbbell Shoulder Press V·04 | 3 | 15-20 |
| Dumbbell Kickback V·05 | 2 | 6-8 |
| GIANT SET | ||
| Lying Cable Triceps Extension V·10 | 2 | 9-11 |
| GIANT SET | ||
| Overhead Cable Triceps Extension (low pulley) V·15 | 2 | 12-15 |
| GIANT SET | ||
| Close-Grip Bench Press V·15 | 2 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 336–432 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Straight-Arm Pulldown V·04 | 3 | 6-8 |
| GIANT SET | ||
| Seated Cable Row V·59 | 3 | 9-11 |
| GIANT SET | ||
| Close-Grip Lat Pulldown V·29 | 3 | 12-15 |
| GIANT SET | ||
| Barbell Bent-Over Row V·05 | 3 | 15-20 |
| High Cable Curl V·14 | 2 | 6-8 |
| GIANT SET | ||
| Barbell Preacher Curl V·01 | 2 | 9-11 |
| GIANT SET | ||
| Behind-Back Cable Curl V·08 | 2 | 12-15 |
| GIANT SET | ||
| Barbell Curl V·06 | 2 | 15-20 |
| Dumbbell Side Reverse Wrist Curl V·02 | 2 | 6-8 |
| GIANT SET | ||
| Dumbbell Side Wrist Curl V·04 | 2 | 15-20 |
| GIANT SET | ||
| Dumbbell Reverse Wrist Curl V·03 | 2 | 12-15 |
| GIANT SET | ||
| Dumbbell Wrist Curl V·03 | 2 | 15-20 |
| Barbell Roll Out V·01 | 2 | to failure |
| GIANT SET | ||
| Oblique Crunch V·03 | 2 | to failure |
| GIANT SET | ||
| Hanging Leg Raise V·05 | 2 | to failure |
| GIANT SET | ||
| Crunch V·07 | 2 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 36 | 306–396 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 6-8 |
| GIANT SET | ||
| Walking Lunge V·06 | 3 | 9-11 |
| GIANT SET | ||
| Leg Press V·02 | 3 | 12-15 |
| GIANT SET | ||
| Deadlift V·03 | 3 | 15-20 |
| Straight-Arm Pushdown V·03 | 2 | 6-8 |
| GIANT SET | ||
| Prone Incline Dumbbell Shrug V·17 | 2 | 9-11 |
| GIANT SET | ||
| Smith Machine Behind-Back Shrug V·05 | 2 | 12-15 |
| GIANT SET | ||
| Smith Machine Shrug V·13 | 2 | 15-20 |
| Cable Toe Raise V·02 | 2 | 6-8 |
| GIANT SET | ||
| Seated Calf Raise V·06 | 2 | 9-11 |
| GIANT SET | ||
| Leg Press Calf Raise V·04 | 2 | 12-15 |
| GIANT SET | ||
| Standing Calf Raise V·08 | 2 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 294–378 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 3-5 |
| GIANT SET | ||
| Incline Dumbbell Press V·18 | 3 | 6-8 |
| GIANT SET | ||
| Incline Dumbbell Flye V·08 | 3 | 9-11 |
| GIANT SET | ||
| High-Pulley Cable Crossover V·02 | 3 | 12-15 |
| Seated Dumbbell Shoulder Press V·04 | 3 | 3-5 |
| GIANT SET | ||
| Smith Machine Upright Row V·17 | 3 | 6-8 |
| GIANT SET | ||
| Dumbbell Lateral Raise V·45 | 3 | 9-11 |
| GIANT SET | ||
| Cable Rear Delt Flye V·03 | 3 | 12-15 |
| Close-Grip Bench Press V·15 | 2 | 3-5 |
| GIANT SET | ||
| Dumbbell Overhead Triceps Extension V·06 | 2 | 6-8 |
| GIANT SET | ||
| Triceps Pressdown V·10 | 2 | 9-11 |
| GIANT SET | ||
| Dumbbell Kickback V·05 | 2 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 240–312 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 3-5 |
| GIANT SET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 6-8 |
| GIANT SET | ||
| Standing Lat Pulldown V·37 | 3 | 9-11 |
| GIANT SET | ||
| Straight-Arm Pulldown V·04 | 3 | 12-15 |
| Barbell Curl V·06 | 2 | 3-5 |
| GIANT SET | ||
| Incline Dumbbell Curl V·05 | 2 | 6-8 |
| GIANT SET | ||
| Prone Incline Dumbbell Curl V·01 | 2 | 9-11 |
| GIANT SET | ||
| High Cable Curl V·14 | 2 | 12-15 |
| Barbell Wrist Curl V·01 | 2 | 3-5 |
| GIANT SET | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 6-8 |
| GIANT SET | ||
| Barbell Behind-Back Wrist Curl V·02 | 2 | 9-11 |
| GIANT SET | ||
| Standing Reverse Wrist Curl V·05 | 2 | 12-15 |
| Smith Machine Hip Thrust V·01 | 2 | 3-5 |
| GIANT SET | ||
| Smith Machine Crunch V·05 | 2 | 6-8 |
| GIANT SET | ||
| Cable Oblique Pushdown V·02 | 2 | 9-11 |
| GIANT SET | ||
| Barbell Roll Out V·01 | 2 | 120 sec |
| STAGE CLEAR! TOTAL VOLUME | 36 | 246–321 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 3 | 3-5 |
| GIANT SET | ||
| Leg Press V·02 | 3 | 6-8 |
| GIANT SET | ||
| Step-Up V·05 | 3 | 9-11 |
| GIANT SET | ||
| Front Squat V·04 | 3 | 12-15 |
| Barbell Shrug V·05 | 2 | 3-5 |
| GIANT SET | ||
| Barbell Behind-Back Shrug V·02 | 2 | 6-8 |
| GIANT SET | ||
| Dumbbell Shrug V·10 | 2 | 9-11 |
| GIANT SET | ||
| Straight-Arm Pushdown V·03 | 2 | 12-15 |
| Standing Calf Raise V·08 | 2 | 3-5 |
| GIANT SET | ||
| Leg Press Calf Raise V·04 | 2 | 6-8 |
| GIANT SET | ||
| Seated Calf Raise V·06 | 2 | 9-11 |
| GIANT SET | ||
| Cable Toe Raise V·02 | 2 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 210–273 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Low-Pulley Cable Crossover V·05 | 3 | 3-5 |
| GIANT SET | ||
| Dumbbell Flye V·11 | 3 | 6-8 |
| GIANT SET | ||
| Reverse-Grip Bench Press V·17 | 3 | 9-11 |
| GIANT SET | ||
| Bench Press V·19 | 3 | 12-15 |
| Face Pull V·02 | 3 | 3-5 |
| GIANT SET | ||
| Dumbbell Lateral Raise V·45 | 3 | 6-8 |
| GIANT SET | ||
| Dumbbell Upright Row V·10 | 3 | 9-11 |
| GIANT SET | ||
| Seated Dumbbell Shoulder Press V·04 | 3 | 12-15 |
| Dumbbell Kickback V·05 | 2 | 3-5 |
| GIANT SET | ||
| Lying Cable Triceps Extension V·10 | 2 | 6-8 |
| GIANT SET | ||
| Overhead Cable Triceps Extension (low pulley) V·15 | 2 | 9-11 |
| GIANT SET | ||
| Close-Grip Bench Press V·15 | 2 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 240–312 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Straight-Arm Pulldown V·04 | 3 | 3-5 |
| GIANT SET | ||
| Seated Cable Row V·59 | 3 | 6-8 |
| GIANT SET | ||
| Close-Grip Lat Pulldown V·29 | 3 | 9-11 |
| GIANT SET | ||
| Barbell Bent-Over Row V·05 | 3 | 12-15 |
| High Cable Curl V·14 | 2 | 3-5 |
| GIANT SET | ||
| Barbell Preacher Curl V·01 | 2 | 6-8 |
| GIANT SET | ||
| Behind-Back Cable Curl V·08 | 2 | 9-11 |
| GIANT SET | ||
| Barbell Curl V·06 | 2 | 12-15 |
| Dumbbell Side Reverse Wrist Curl V·02 | 2 | 3-5 |
| GIANT SET | ||
| Dumbbell Side Wrist Curl V·04 | 2 | 6-8 |
| GIANT SET | ||
| Dumbbell Reverse Wrist Curl V·03 | 2 | 9-11 |
| GIANT SET | ||
| Dumbbell Wrist Curl V·03 | 2 | 12-15 |
| Barbell Roll Out V·01 | 2 | to failure |
| GIANT SET | ||
| Oblique Crunch V·03 | 2 | to failure |
| GIANT SET | ||
| Hanging Leg Raise V·05 | 2 | to failure |
| GIANT SET | ||
| Crunch V·07 | 2 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 36 | 210–273 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 3-5 |
| GIANT SET | ||
| Walking Lunge V·06 | 3 | 6-8 |
| GIANT SET | ||
| Leg Press V·02 | 3 | 9-11 |
| GIANT SET | ||
| Deadlift V·03 | 3 | 12-15 |
| Straight-Arm Pushdown V·03 | 2 | 3-5 |
| GIANT SET | ||
| Prone Incline Dumbbell Shrug V·17 | 2 | 6-8 |
| GIANT SET | ||
| Smith Machine Behind-Back Shrug V·05 | 2 | 9-11 |
| GIANT SET | ||
| Smith Machine Shrug V·13 | 2 | 12-15 |
| Cable Toe Raise V·02 | 2 | 3-5 |
| GIANT SET | ||
| Seated Calf Raise V·06 | 2 | 6-8 |
| GIANT SET | ||
| Leg Press Calf Raise V·04 | 2 | 9-11 |
| GIANT SET | ||
| Standing Calf Raise V·08 | 2 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 210–273 REPS |