JW FULL-BODY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Super Set Split Squat V·03 Any variation of split squat or lunge; reps are per side. | 4 | 10 |
| Side Plank V·05 | 4 | 30-45 sec. |
| Super Set Pull-Up V·01 Any grip variation (overhand, underhand, neutral). | 4 | 10 |
| Incline Dumbbell Press V·18 Or other variation of incline press, including feet-elevated push-ups. | 4 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 16 | 120 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Super Set Romanian Deadlift V·03 Dumbbell or barbell variation. | 4 | 12 |
| Lying Leg Raise V·06 Or other core exercise. | 4 | 12 |
| Super Set Barbell Bent-Over Row V·05 Or dumbbell, band, or T-bar row. | 4 | 12 |
| Shoulder Press V·04 Dumbbells, barbell, kettlebell, or band variation; unilateral or bilateral. | 4 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 16 | 192 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Super Set Box Jumps V·01 | 4 | 8 |
| Straight-Arm Dip V·02 Or other lower trap exercise. | 2 | 15-20 |
| Stationary Bike V·01 Or other cardio activity (rucking, etc.). | 1 | 15-30 min. |
| STAGE CLEAR! TOTAL VOLUME | 7 | 62–72 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Super Set Dumbbell Goblet Squat V·01 | 4 | 8 |
| Medicine Ball Twisting Throw V·02 Or other twisting core exercise (ie, band woodchoppers). | 4 | 10-12 |
| Super Set Seated Cable Row V·59 Or resistance band row. | 4 | 8 |
| Bench Press V·19 Or flat-bench dumbbell dumbbell press. | 4 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 16 | 136–144 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Super Set Back Extension V·01 | 4 | 15 |
| Sit-Up V·01 GHD sit-up + GHD side plank holds (1 set each). | 3 | 15 |
| Super Set Lat Pulldown V·33 Or resistance row or pulldown (if training at home). | 4 | 15 |
| Medicine Ball Chest Press Throw V·05 Or push-ups. | 4 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 15 | 225 REPS |