JYM CHOPPED CHALLENGE – STEPHEN RICHNAFSKY
5 WEEKs25 DAYs360 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Barbell Bent-Over Row V·05 | 4 | 35, 20, 10, 5 |
| Incline Bench Press V·05 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Chin-Up V·01 | 4 | 35, 20, 10, 5 |
| Reverse-Grip Bench Press V·17 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Reverse-Grip Bent-Over Row V·03 | 4 | 35, 20, 10, 5 |
| Barbell Shoulder Press V·13 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Barbell Upright Row V·04 | 4 | 35, 20, 10, 5 |
| Barbell Shrug V·05 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Straight-Arm Pushdown V·03 | 4 | 35, 20, 10, 5 |
| Standing Calf Raise V·08 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Kettlebell Toe Raise V·04 | 4 | |
| Leg Press Calf Raise V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 4 | 35, 20, 10, 5 |
| STAGE CLEAR! TOTAL VOLUME | 56 | 910 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Hanging Leg Raise V·05 | 4 | 35, 20, 10, 5 |
| Leg Press V·02 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Barbell Roll Out V·01 | 4 | 35, 20, 10, 5 |
| Hack Squat V·03 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Crunch V·07 | 4 | 35, 20, 10, 5 |
| Barbell Lying Triceps Extension V·06 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Seated Barbell Curl V·21 | 4 | 35, 20, 10, 5 |
| Close-Grip Bench Press V·15 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Seated Barbell Curl V·21 | 4 | 35, 20, 10, 5 |
| Close-Grip Bench Press V·15 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Smith Machine Curl Throw V·63 | 4 | |
| Barbell Wrist Curl V·01 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 4 | 35, 20, 10, 5 |
| Leg Press Calf Raise V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 4 | 35, 20, 10, 5 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 1050 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Flat Bench Dumbbell Press V·01 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dumbbell Bent-Over Row V·13 | 4 | 35, 20, 10, 5 |
| Dumbbell Flye V·11 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 4 | 35, 20, 10, 5 |
| Reverse-Grip Dumbbell Press V·27 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Reverse-Grip Lat Pulldown V·31 | 4 | 35, 20, 10, 5 |
| Arnold Press V·01 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 4 | 35, 20, 10, 5 |
| Dumbbell Behind-Back Shrug V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dips V·02 | 4 | 35, 20, 10, 5 |
| Cable Rear Delt Flye V·03 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Cable Shrug V·04 | 4 | |
| Hack Squat Calf Raise V·20 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| One-Leg Standing Calf Raise V·16 | 4 | 35, 20, 10, 5 |
| Smith Machine Seated Calf Raise V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dumbbell Seated Calf Raise V·03 | 4 | 35, 20, 10, 5 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 1050 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Decline Crunch V·09 | 4 | 35, 20, 10, 5 |
| Front Squat V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Side Plank Reach Through V·06 | 4 | 35, 20, 10, 5 |
| Dumbbell Reverse Lunge V·03 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Lying Leg Raise V·06 | 4 | 35, 20, 10, 5 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Prone Incline Dumbbell Curl V·01 | 4 | 35, 20, 10, 5 |
| Triceps Pressdown V·10 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| High Cable Curl V·14 | 4 | 35, 20, 10, 5 |
| Rope Triceps Pressdown V·08 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Behind-Back Cable Curl V·08 | 4 | |
| One-Arm Dumbbell Wrist Curl V·03 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dumbbell Reverse Wrist Curl V·03 | 4 | 35, 20, 10, 5 |
| Cable Wrist Curl V·02 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dumbbell Side Reverse Wrist Curl V·02 | 4 | 35, 20, 10, 5 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 1050 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Decline Bench Press V·02 | 6 | 20 sec. |
| Seated Cable Row V·59 | 6 | 20 sec. |
| Walking Lunge V·06 | 6 | 20 sec. |
| Standing Dumbbell Shoulder Press V·30 | 6 | 20 sec. |
| Dumbbell Shrug V·10 | 6 | 20 sec. |
| Hack Squat V·03 | 6 | 20 sec. |
| Barbell Overhead Triceps Extension V·16 | 6 | 20 sec. |
| Hammer Curl V·03 | 6 | 20 sec. |
| Machine Wrist Curl V·06 | 6 | 20 sec. |
| Crunch V·07 | 6 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 60 | — |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Barbell Bent-Over Row V·05 | 4 | 35, 20, 10, 5 |
| Incline Bench Press V·05 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Chin-Up V·01 | 4 | 35, 20, 10, 5 |
| Reverse-Grip Bench Press V·17 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Reverse-Grip Bent-Over Row V·03 | 4 | 35, 20, 10, 5 |
| Barbell Shoulder Press V·13 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Barbell Upright Row V·04 | 4 | 35, 20, 10, 5 |
| Barbell Shrug V·05 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Straight-Arm Pushdown V·03 | 4 | 35, 20, 10, 5 |
| Standing Calf Raise V·08 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Kettlebell Toe Raise V·04 | 4 | |
| Leg Press Calf Raise V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 4 | 35, 20, 10, 5 |
| STAGE CLEAR! TOTAL VOLUME | 56 | 910 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Hanging Leg Raise V·05 | 4 | 35, 20, 10, 5 |
| Leg Press V·02 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Barbell Roll Out V·01 | 4 | 35, 20, 10, 5 |
| Hack Squat V·03 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Crunch V·07 | 4 | 35, 20, 10, 5 |
| Barbell Lying Triceps Extension V·06 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Seated Barbell Curl V·21 | 4 | 35, 20, 10, 5 |
| Close-Grip Bench Press V·15 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Seated Barbell Curl V·21 | 4 | 35, 20, 10, 5 |
| Close-Grip Bench Press V·15 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Smith Machine Curl Throw V·63 | 4 | |
| Barbell Wrist Curl V·01 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 4 | 35, 20, 10, 5 |
| Leg Press Calf Raise V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 4 | 35, 20, 10, 5 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 1050 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Flat Bench Dumbbell Press V·01 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dumbbell Bent-Over Row V·13 | 4 | 35, 20, 10, 5 |
| Dumbbell Flye V·11 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 4 | 35, 20, 10, 5 |
| Reverse-Grip Dumbbell Press V·27 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Reverse-Grip Lat Pulldown V·31 | 4 | 35, 20, 10, 5 |
| Arnold Press V·01 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 4 | 35, 20, 10, 5 |
| Dumbbell Behind-Back Shrug V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dips V·02 | 4 | 35, 20, 10, 5 |
| Cable Rear Delt Flye V·03 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Cable Shrug V·04 | 4 | |
| Hack Squat Calf Raise V·20 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| One-Leg Standing Calf Raise V·16 | 4 | 35, 20, 10, 5 |
| Smith Machine Seated Calf Raise V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dumbbell Seated Calf Raise V·03 | 4 | 35, 20, 10, 5 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 1050 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Decline Crunch V·09 | 4 | 35, 20, 10, 5 |
| Front Squat V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Side Plank Reach Through V·06 | 4 | 35, 20, 10, 5 |
| Dumbbell Reverse Lunge V·03 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Lying Leg Raise V·06 | 4 | 35, 20, 10, 5 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Prone Incline Dumbbell Curl V·01 | 4 | 35, 20, 10, 5 |
| Triceps Pressdown V·10 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| High Cable Curl V·14 | 4 | 35, 20, 10, 5 |
| Rope Triceps Pressdown V·08 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Behind-Back Cable Curl V·08 | 4 | |
| One-Arm Dumbbell Wrist Curl V·03 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dumbbell Reverse Wrist Curl V·03 | 4 | 35, 20, 10, 5 |
| Cable Wrist Curl V·02 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dumbbell Side Reverse Wrist Curl V·02 | 4 | 35, 20, 10, 5 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 1050 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Decline Bench Press V·02 | 6 | 20 sec. |
| Seated Cable Row V·59 | 6 | 20 sec. |
| Walking Lunge V·06 | 6 | 20 sec. |
| Standing Dumbbell Shoulder Press V·30 | 6 | 20 sec. |
| Dumbbell Shrug V·10 | 6 | 20 sec. |
| Hack Squat V·03 | 6 | 20 sec. |
| Barbell Overhead Triceps Extension V·16 | 6 | 20 sec. |
| Hammer Curl V·03 | 6 | 20 sec. |
| Machine Wrist Curl V·06 | 6 | 20 sec. |
| Crunch V·07 | 6 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 60 | — |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Barbell Bent-Over Row V·05 | 4 | 35, 20, 10, 5 |
| Incline Bench Press V·05 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Chin-Up V·01 | 4 | 35, 20, 10, 5 |
| Reverse-Grip Bench Press V·17 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Reverse-Grip Bent-Over Row V·03 | 4 | 35, 20, 10, 5 |
| Barbell Shoulder Press V·13 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Barbell Upright Row V·04 | 4 | 35, 20, 10, 5 |
| Barbell Shrug V·05 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Straight-Arm Pushdown V·03 | 4 | 35, 20, 10, 5 |
| Standing Calf Raise V·08 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Kettlebell Toe Raise V·04 | 4 | |
| Leg Press Calf Raise V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 4 | 35, 20, 10, 5 |
| STAGE CLEAR! TOTAL VOLUME | 56 | 910 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Hanging Leg Raise V·05 | 4 | 35, 20, 10, 5 |
| Leg Press V·02 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Barbell Roll Out V·01 | 4 | 35, 20, 10, 5 |
| Hack Squat V·03 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Crunch V·07 | 4 | 35, 20, 10, 5 |
| Barbell Lying Triceps Extension V·06 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Seated Barbell Curl V·21 | 4 | 35, 20, 10, 5 |
| Close-Grip Bench Press V·15 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Seated Barbell Curl V·21 | 4 | 35, 20, 10, 5 |
| Close-Grip Bench Press V·15 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Smith Machine Curl Throw V·63 | 4 | |
| Barbell Wrist Curl V·01 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 4 | 35, 20, 10, 5 |
| Leg Press Calf Raise V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 4 | 35, 20, 10, 5 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 1050 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Flat Bench Dumbbell Press V·01 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dumbbell Bent-Over Row V·13 | 4 | 35, 20, 10, 5 |
| Dumbbell Flye V·11 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 4 | 35, 20, 10, 5 |
| Reverse-Grip Dumbbell Press V·27 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Reverse-Grip Lat Pulldown V·31 | 4 | 35, 20, 10, 5 |
| Arnold Press V·01 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 4 | 35, 20, 10, 5 |
| Dumbbell Behind-Back Shrug V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dips V·02 | 4 | 35, 20, 10, 5 |
| Cable Rear Delt Flye V·03 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Cable Shrug V·04 | 4 | |
| Hack Squat Calf Raise V·20 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| One-Leg Standing Calf Raise V·16 | 4 | 35, 20, 10, 5 |
| Smith Machine Seated Calf Raise V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dumbbell Seated Calf Raise V·03 | 4 | 35, 20, 10, 5 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 1050 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Decline Crunch V·09 | 4 | 35, 20, 10, 5 |
| Front Squat V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Side Plank Reach Through V·06 | 4 | 35, 20, 10, 5 |
| Dumbbell Reverse Lunge V·03 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Lying Leg Raise V·06 | 4 | 35, 20, 10, 5 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Prone Incline Dumbbell Curl V·01 | 4 | 35, 20, 10, 5 |
| Triceps Pressdown V·10 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| High Cable Curl V·14 | 4 | 35, 20, 10, 5 |
| Rope Triceps Pressdown V·08 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Behind-Back Cable Curl V·08 | 4 | |
| One-Arm Dumbbell Wrist Curl V·03 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dumbbell Reverse Wrist Curl V·03 | 4 | 35, 20, 10, 5 |
| Cable Wrist Curl V·02 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dumbbell Side Reverse Wrist Curl V·02 | 4 | 35, 20, 10, 5 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 1050 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Decline Bench Press V·02 | 6 | 20 sec. |
| Seated Cable Row V·59 | 6 | 20 sec. |
| Walking Lunge V·06 | 6 | 20 sec. |
| Standing Dumbbell Shoulder Press V·30 | 6 | 20 sec. |
| Dumbbell Shrug V·10 | 6 | 20 sec. |
| Hack Squat V·03 | 6 | 20 sec. |
| Barbell Overhead Triceps Extension V·16 | 6 | 20 sec. |
| Hammer Curl V·03 | 6 | 20 sec. |
| Machine Wrist Curl V·06 | 6 | 20 sec. |
| Crunch V·07 | 6 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 60 | — |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Barbell Bent-Over Row V·05 | 4 | 35, 20, 10, 5 |
| Incline Bench Press V·05 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Chin-Up V·01 | 4 | 35, 20, 10, 5 |
| Reverse-Grip Bench Press V·17 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Reverse-Grip Bent-Over Row V·03 | 4 | 35, 20, 10, 5 |
| Barbell Shoulder Press V·13 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Barbell Upright Row V·04 | 4 | 35, 20, 10, 5 |
| Barbell Shrug V·05 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Straight-Arm Pushdown V·03 | 4 | 35, 20, 10, 5 |
| Standing Calf Raise V·08 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Kettlebell Toe Raise V·04 | 4 | |
| Leg Press Calf Raise V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 4 | 35, 20, 10, 5 |
| STAGE CLEAR! TOTAL VOLUME | 56 | 910 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Hanging Leg Raise V·05 | 4 | 35, 20, 10, 5 |
| Leg Press V·02 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Barbell Roll Out V·01 | 4 | 35, 20, 10, 5 |
| Hack Squat V·03 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Crunch V·07 | 4 | 35, 20, 10, 5 |
| Barbell Lying Triceps Extension V·06 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Seated Barbell Curl V·21 | 4 | 35, 20, 10, 5 |
| Close-Grip Bench Press V·15 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Seated Barbell Curl V·21 | 4 | 35, 20, 10, 5 |
| Close-Grip Bench Press V·15 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Smith Machine Curl Throw V·63 | 4 | |
| Barbell Wrist Curl V·01 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 4 | 35, 20, 10, 5 |
| Leg Press Calf Raise V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 4 | 35, 20, 10, 5 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 1050 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Flat Bench Dumbbell Press V·01 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dumbbell Bent-Over Row V·13 | 4 | 35, 20, 10, 5 |
| Dumbbell Flye V·11 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 4 | 35, 20, 10, 5 |
| Reverse-Grip Dumbbell Press V·27 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Reverse-Grip Lat Pulldown V·31 | 4 | 35, 20, 10, 5 |
| Arnold Press V·01 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 4 | 35, 20, 10, 5 |
| Dumbbell Behind-Back Shrug V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dips V·02 | 4 | 35, 20, 10, 5 |
| Cable Rear Delt Flye V·03 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Cable Shrug V·04 | 4 | |
| Hack Squat Calf Raise V·20 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| One-Leg Standing Calf Raise V·16 | 4 | 35, 20, 10, 5 |
| Smith Machine Seated Calf Raise V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dumbbell Seated Calf Raise V·03 | 4 | 35, 20, 10, 5 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 1050 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Decline Crunch V·09 | 4 | 35, 20, 10, 5 |
| Front Squat V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Side Plank Reach Through V·06 | 4 | 35, 20, 10, 5 |
| Dumbbell Reverse Lunge V·03 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Lying Leg Raise V·06 | 4 | 35, 20, 10, 5 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Prone Incline Dumbbell Curl V·01 | 4 | 35, 20, 10, 5 |
| Triceps Pressdown V·10 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| High Cable Curl V·14 | 4 | 35, 20, 10, 5 |
| Rope Triceps Pressdown V·08 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Behind-Back Cable Curl V·08 | 4 | |
| One-Arm Dumbbell Wrist Curl V·03 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dumbbell Reverse Wrist Curl V·03 | 4 | 35, 20, 10, 5 |
| Cable Wrist Curl V·02 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dumbbell Side Reverse Wrist Curl V·02 | 4 | 35, 20, 10, 5 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 1050 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Decline Bench Press V·02 | 6 | 20 sec. |
| Seated Cable Row V·59 | 6 | 20 sec. |
| Walking Lunge V·06 | 6 | 20 sec. |
| Standing Dumbbell Shoulder Press V·30 | 6 | 20 sec. |
| Dumbbell Shrug V·10 | 6 | 20 sec. |
| Hack Squat V·03 | 6 | 20 sec. |
| Barbell Overhead Triceps Extension V·16 | 6 | 20 sec. |
| Hammer Curl V·03 | 6 | 20 sec. |
| Machine Wrist Curl V·06 | 6 | 20 sec. |
| Crunch V·07 | 6 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 60 | — |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Barbell Bent-Over Row V·05 | 4 | 35, 20, 10, 5 |
| Incline Bench Press V·05 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Chin-Up V·01 | 4 | 35, 20, 10, 5 |
| Reverse-Grip Bench Press V·17 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Reverse-Grip Bent-Over Row V·03 | 4 | 35, 20, 10, 5 |
| Barbell Shoulder Press V·13 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Barbell Upright Row V·04 | 4 | 35, 20, 10, 5 |
| Barbell Shrug V·05 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Straight-Arm Pushdown V·03 | 4 | 35, 20, 10, 5 |
| Standing Calf Raise V·08 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Kettlebell Toe Raise V·04 | 4 | |
| Leg Press Calf Raise V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 4 | 35, 20, 10, 5 |
| STAGE CLEAR! TOTAL VOLUME | 56 | 910 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Hanging Leg Raise V·05 | 4 | 35, 20, 10, 5 |
| Leg Press V·02 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Barbell Roll Out V·01 | 4 | 35, 20, 10, 5 |
| Hack Squat V·03 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Crunch V·07 | 4 | 35, 20, 10, 5 |
| Barbell Lying Triceps Extension V·06 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Seated Barbell Curl V·21 | 4 | 35, 20, 10, 5 |
| Close-Grip Bench Press V·15 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Seated Barbell Curl V·21 | 4 | 35, 20, 10, 5 |
| Close-Grip Bench Press V·15 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Smith Machine Curl Throw V·63 | 4 | |
| Barbell Wrist Curl V·01 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 4 | 35, 20, 10, 5 |
| Leg Press Calf Raise V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 4 | 35, 20, 10, 5 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 1050 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Flat Bench Dumbbell Press V·01 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dumbbell Bent-Over Row V·13 | 4 | 35, 20, 10, 5 |
| Dumbbell Flye V·11 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 4 | 35, 20, 10, 5 |
| Reverse-Grip Dumbbell Press V·27 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Reverse-Grip Lat Pulldown V·31 | 4 | 35, 20, 10, 5 |
| Arnold Press V·01 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 4 | 35, 20, 10, 5 |
| Dumbbell Behind-Back Shrug V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dips V·02 | 4 | 35, 20, 10, 5 |
| Cable Rear Delt Flye V·03 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Cable Shrug V·04 | 4 | |
| Hack Squat Calf Raise V·20 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| One-Leg Standing Calf Raise V·16 | 4 | 35, 20, 10, 5 |
| Smith Machine Seated Calf Raise V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dumbbell Seated Calf Raise V·03 | 4 | 35, 20, 10, 5 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 1050 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Decline Crunch V·09 | 4 | 35, 20, 10, 5 |
| Front Squat V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Side Plank Reach Through V·06 | 4 | 35, 20, 10, 5 |
| Dumbbell Reverse Lunge V·03 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Lying Leg Raise V·06 | 4 | 35, 20, 10, 5 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Prone Incline Dumbbell Curl V·01 | 4 | 35, 20, 10, 5 |
| Triceps Pressdown V·10 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| High Cable Curl V·14 | 4 | 35, 20, 10, 5 |
| Rope Triceps Pressdown V·08 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Behind-Back Cable Curl V·08 | 4 | |
| One-Arm Dumbbell Wrist Curl V·03 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dumbbell Reverse Wrist Curl V·03 | 4 | 35, 20, 10, 5 |
| Cable Wrist Curl V·02 | 4 | 35, 20, 10, 5 |
| SUPERSET | ||
| Dumbbell Side Reverse Wrist Curl V·02 | 4 | 35, 20, 10, 5 |
| STAGE CLEAR! TOTAL VOLUME | 64 | 1050 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Decline Bench Press V·02 | 6 | 20 sec. |
| Seated Cable Row V·59 | 6 | 20 sec. |
| Walking Lunge V·06 | 6 | 20 sec. |
| Standing Dumbbell Shoulder Press V·30 | 6 | 20 sec. |
| Dumbbell Shrug V·10 | 6 | 20 sec. |
| Hack Squat V·03 | 6 | 20 sec. |
| Barbell Overhead Triceps Extension V·16 | 6 | 20 sec. |
| Hammer Curl V·03 | 6 | 20 sec. |
| Machine Wrist Curl V·06 | 6 | 20 sec. |
| Crunch V·07 | 6 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 60 | — |