WORLD 2 · THE PLANS

MASS JYM STUDY TRAINING PROGRAM

6 WEEKs24 DAYs222 MOVESREADY

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

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WEEK 1

DAY 110 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·19312-15
Reverse-Grip Dumbbell Press V·27312-15
Incline Dumbbell Flye V·08312-15
Cable Crossover V·03312-15
Close-Grip Bench Press V·15312-15
Dumbbell Overhead Triceps Extension V·06312-15
Barbell Lying Triceps Extension V·06312-15
Dumbbell Kickback V·05312-15
Hip Thrust V·03312-15
Oblique Cable Crunch V·01312-15
STAGE CLEAR! TOTAL VOLUME30360–450 REPS

DAY 213 MOVES · 39 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·03312-15
Barbell Bent-Over Row V·05312-15
Wide-Grip Lat Pulldown V·30312-15
Seated Cable Row V·59312-15
Straight-Arm Pulldown V·04312-15
Barbell Curl V·06312-15
Incline Dumbbell Curl V·05312-15
Dumbbell Concentration Curl V·03312-15
Hammer Curl V·03312-15
Barbell Wrist Curl V·01312-15
Barbell Reverse Wrist Curl V·01312-15
Standing Calf Raise V·08312-15
Seated Calf Raise V·06312-15
STAGE CLEAR! TOTAL VOLUME39468–585 REPS

DAY 39 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Shoulder Press V·04312-15
Smith Machine Upright Row V·17312-15
Dumbbell Lateral Raise V·45312-15
Dumbbell Bent-Over Lateral Raise V·64312-15
Barbell Shrug V·05312-15
Barbell Behind-Back Shrug V·02312-15
Straight-Arm Pushdown V·03312-15
Cable Woodchopper V·02312-15
Crunch V·07312-15
STAGE CLEAR! TOTAL VOLUME27324–405 REPS

DAY 45 MOVES · 15 SETS

EXERCISESETSREPETITION RANGE
Squat V·04312-15
Walking Lunge V·06312-15
Romanian Deadlift V·03312-15
Leg Press Calf Raise V·04312-15
Cable Toe Raise V·02312-15
STAGE CLEAR! TOTAL VOLUME15180–225 REPS

WEEK 2

DAY 110 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1938-10
Reverse-Grip Dumbbell Press V·2738-10
Incline Dumbbell Flye V·0838-10
Cable Crossover V·0338-10
Close-Grip Bench Press V·1538-10
Dumbbell Overhead Triceps Extension V·0638-10
Barbell Lying Triceps Extension V·0638-10
Dumbbell Kickback V·0538-10
Hip Thrust V·0338-10
Oblique Cable Crunch V·0138-10
STAGE CLEAR! TOTAL VOLUME30240–300 REPS

DAY 213 MOVES · 39 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·0338-10
Barbell Bent-Over Row V·0538-10
Wide-Grip Lat Pulldown V·3038-10
Seated Cable Row V·5938-10
Straight-Arm Pulldown V·0438-10
Barbell Curl V·0638-10
Incline Dumbbell Curl V·0538-10
Dumbbell Concentration Curl V·0338-10
Hammer Curl V·0338-10
Barbell Wrist Curl V·0138-10
Barbell Reverse Wrist Curl V·0138-10
Standing Calf Raise V·0838-10
Seated Calf Raise V·0638-10
STAGE CLEAR! TOTAL VOLUME39312–390 REPS

DAY 39 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Shoulder Press V·0438-10
Smith Machine Upright Row V·1738-10
Dumbbell Lateral Raise V·4538-10
Dumbbell Bent-Over Lateral Raise V·6438-10
Barbell Shrug V·0538-10
Barbell Behind-Back Shrug V·0238-10
Straight-Arm Pushdown V·0338-10
Cable Woodchopper V·0238-10
Crunch V·0738-10
STAGE CLEAR! TOTAL VOLUME27216–270 REPS

DAY 45 MOVES · 15 SETS

EXERCISESETSREPETITION RANGE
Squat V·0438-10
Walking Lunge V·0638-10
Romanian Deadlift V·0338-10
Leg Press Calf Raise V·0438-10
Cable Toe Raise V·0238-10
STAGE CLEAR! TOTAL VOLUME15120–150 REPS

WEEK 3

DAY 110 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1935-6
Reverse-Grip Dumbbell Press V·2735-6
Incline Dumbbell Flye V·0835-6
Cable Crossover V·0335-6
Close-Grip Bench Press V·1535-6
Dumbbell Overhead Triceps Extension V·0635-6
Barbell Lying Triceps Extension V·0635-6
Dumbbell Kickback V·0535-6
Hip Thrust V·0335-6
Oblique Cable Crunch V·0135-6
STAGE CLEAR! TOTAL VOLUME30150–180 REPS

DAY 213 MOVES · 39 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·0335-6
Barbell Bent-Over Row V·0535-6
Wide-Grip Lat Pulldown V·3035-6
Seated Cable Row V·5935-6
Straight-Arm Pulldown V·0435-6
Barbell Curl V·0635-6
Incline Dumbbell Curl V·0535-6
Dumbbell Concentration Curl V·0335-6
Hammer Curl V·0335-6
Barbell Wrist Curl V·0135-6
Barbell Reverse Wrist Curl V·0135-6
Standing Calf Raise V·0835-6
Seated Calf Raise V·0635-6
STAGE CLEAR! TOTAL VOLUME39195–234 REPS

DAY 39 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Shoulder Press V·0435-6
Smith Machine Upright Row V·1735-6
Dumbbell Lateral Raise V·4535-6
Dumbbell Bent-Over Lateral Raise V·6435-6
Barbell Shrug V·0535-6
Barbell Behind-Back Shrug V·0235-6
Straight-Arm Pushdown V·0335-6
Cable Woodchopper V·0235-6
Crunch V·0735-6
STAGE CLEAR! TOTAL VOLUME27135–162 REPS

DAY 45 MOVES · 15 SETS

EXERCISESETSREPETITION RANGE
Squat V·0435-6
Walking Lunge V·0635-6
Romanian Deadlift V·0335-6
Leg Press Calf Raise V·0435-6
Cable Toe Raise V·0235-6
STAGE CLEAR! TOTAL VOLUME1575–90 REPS

WEEK 4

DAY 110 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1935-6
Reverse-Grip Dumbbell Press V·2735-6
Incline Dumbbell Flye V·0835-6
Cable Crossover V·0335-6
Close-Grip Bench Press V·1535-6
Dumbbell Overhead Triceps Extension V·0635-6
Barbell Lying Triceps Extension V·0635-6
Dumbbell Kickback V·0535-6
Hip Thrust V·0335-6
Oblique Cable Crunch V·0135-6
STAGE CLEAR! TOTAL VOLUME30150–180 REPS

DAY 213 MOVES · 39 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·0335-6
Barbell Bent-Over Row V·0535-6
Wide-Grip Lat Pulldown V·3035-6
Seated Cable Row V·5935-6
Straight-Arm Pulldown V·0435-6
Barbell Curl V·0635-6
Incline Dumbbell Curl V·0535-6
Dumbbell Concentration Curl V·0335-6
Hammer Curl V·0335-6
Barbell Wrist Curl V·0135-6
Barbell Reverse Wrist Curl V·0135-6
Standing Calf Raise V·0835-6
Seated Calf Raise V·0635-6
STAGE CLEAR! TOTAL VOLUME39195–234 REPS

DAY 39 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Shoulder Press V·0435-6
Smith Machine Upright Row V·1735-6
Dumbbell Lateral Raise V·4535-6
Dumbbell Bent-Over Lateral Raise V·6435-6
Barbell Shrug V·0535-6
Barbell Behind-Back Shrug V·0235-6
Straight-Arm Pushdown V·0335-6
Cable Woodchopper V·0235-6
Crunch V·0735-6
STAGE CLEAR! TOTAL VOLUME27135–162 REPS

DAY 45 MOVES · 15 SETS

EXERCISESETSREPETITION RANGE
Squat V·0435-6
Walking Lunge V·0635-6
Romanian Deadlift V·0335-6
Leg Press Calf Raise V·0435-6
Cable Toe Raise V·0235-6
STAGE CLEAR! TOTAL VOLUME1575–90 REPS

WEEK 5

DAY 110 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1938-10
Reverse-Grip Dumbbell Press V·2738-10
Incline Dumbbell Flye V·0838-10
Cable Crossover V·0338-10
Close-Grip Bench Press V·1538-10
Dumbbell Overhead Triceps Extension V·0638-10
Barbell Lying Triceps Extension V·0638-10
Dumbbell Kickback V·0538-10
Hip Thrust V·0338-10
Oblique Cable Crunch V·0138-10
STAGE CLEAR! TOTAL VOLUME30240–300 REPS

DAY 213 MOVES · 39 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·0338-10
Barbell Bent-Over Row V·0538-10
Wide-Grip Lat Pulldown V·3038-10
Seated Cable Row V·5938-10
Straight-Arm Pulldown V·0438-10
Barbell Curl V·0638-10
Incline Dumbbell Curl V·0538-10
Dumbbell Concentration Curl V·0338-10
Hammer Curl V·0338-10
Barbell Wrist Curl V·0138-10
Barbell Reverse Wrist Curl V·0138-10
Standing Calf Raise V·0838-10
Seated Calf Raise V·0638-10
STAGE CLEAR! TOTAL VOLUME39312–390 REPS

DAY 39 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Shoulder Press V·0438-10
Smith Machine Upright Row V·1738-10
Dumbbell Lateral Raise V·4538-10
Dumbbell Bent-Over Lateral Raise V·6438-10
Barbell Shrug V·0538-10
Barbell Behind-Back Shrug V·0238-10
Straight-Arm Pushdown V·0338-10
Cable Woodchopper V·0238-10
Crunch V·0738-10
STAGE CLEAR! TOTAL VOLUME27216–270 REPS

DAY 45 MOVES · 15 SETS

EXERCISESETSREPETITION RANGE
Squat V·0438-10
Walking Lunge V·0638-10
Romanian Deadlift V·0338-10
Leg Press Calf Raise V·0438-10
Cable Toe Raise V·0238-10
STAGE CLEAR! TOTAL VOLUME15120–150 REPS

WEEK 6

DAY 110 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·19312-15
Reverse-Grip Dumbbell Press V·27312-15
Incline Dumbbell Flye V·08312-15
Cable Crossover V·03312-15
Close-Grip Bench Press V·15312-15
Dumbbell Overhead Triceps Extension V·06312-15
Barbell Lying Triceps Extension V·06312-15
Dumbbell Kickback V·05312-15
Hip Thrust V·03312-15
Oblique Cable Crunch V·01312-15
STAGE CLEAR! TOTAL VOLUME30360–450 REPS

DAY 213 MOVES · 39 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·03312-15
Barbell Bent-Over Row V·05312-15
Wide-Grip Lat Pulldown V·30312-15
Seated Cable Row V·59312-15
Straight-Arm Pulldown V·04312-15
Barbell Curl V·06312-15
Incline Dumbbell Curl V·05312-15
Dumbbell Concentration Curl V·03312-15
Hammer Curl V·03312-15
Barbell Wrist Curl V·01312-15
Barbell Reverse Wrist Curl V·01312-15
Standing Calf Raise V·08312-15
Seated Calf Raise V·06312-15
STAGE CLEAR! TOTAL VOLUME39468–585 REPS

DAY 39 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Shoulder Press V·04312-15
Smith Machine Upright Row V·17312-15
Dumbbell Lateral Raise V·45312-15
Dumbbell Bent-Over Lateral Raise V·64312-15
Barbell Shrug V·05312-15
Barbell Behind-Back Shrug V·02312-15
Straight-Arm Pushdown V·03312-15
Cable Woodchopper V·02312-15
Crunch V·07312-15
STAGE CLEAR! TOTAL VOLUME27324–405 REPS

DAY 45 MOVES · 15 SETS

EXERCISESETSREPETITION RANGE
Squat V·04312-15
Walking Lunge V·06312-15
Romanian Deadlift V·03312-15
Leg Press Calf Raise V·04312-15
Cable Toe Raise V·02312-15
STAGE CLEAR! TOTAL VOLUME15180–225 REPS