MED TRAINING
6 WEEKs24 DAYs312 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
Be sure to read my MED Training article in the Training section of my site. This will explain more details about doing the extended-set/drop-set technique and the rest-pause/drop-set technique. It will also cover more details about the exercises selected when moving to the extended set.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 4 | 8-10 |
| EXTENDED SET | ||
| Bench Press V·19 | 4 | to failure |
| Incline Dumbbell Press V·18 | 4 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Bench Press V·01 | 4 | to failure |
| Incline Cable Flye V·02 | 4 | 8-10 |
| EXTENDED SET | ||
| Cable Flye V·28 | 4 | to failure |
| Barbell Curl V·06 | 4 | 8-10 (narrow grip) |
| EXTENDED SET | ||
| Barbell Curl V·06 | 4 | to failure (wide grip) |
| Incline Dumbbell Curl V·05 | 4 | 8-10 |
| EXTENDED SET | ||
| Alternating Dumbbell Curl V·11 | 4 | to failure |
| Barbell Behind-Back Wrist Curl V·02 | 2 | 8-10 |
| EXTENDED SET | ||
| Barbell Wrist Curl V·01 | 2 | to failure |
| Barbell Reverse Wrist Curl V·01 | 2 | 8-10 |
| Smith Machine Hip Thrust V·01 | 4 | 8-10 |
| Rope Cable Crunch V·13 | 4 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 224–280 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Behind-Neck Shoulder Press V·21 | 4 | 8-10 |
| EXTENDED SET | ||
| Smith Machine Shoulder Press V·19 | 4 | to failure |
| Dumbbell Lateral Raise V·45 | 4 | 8-10 (DBs at sides of thighs) |
| EXTENDED SET | ||
| Dumbbell Lateral Raise V·45 | 4 | to failure (DBs in front of thighs) |
| Cable Rear Delt Flye V·03 | 4 | 8-10 |
| EXTENDED SET | ||
| Lying Cable Rear Delt Flye V·04 | 4 | to failure |
| Smith Machine Behind-Back Shrug V·05 | 4 | 8-10 |
| EXTENDED SET | ||
| Smith Machine Shrug V·13 | 4 | to failure |
| Standing Calf Raise V·08 | 4 | 8-10 (toes pointed in) |
| EXTENDED SET | ||
| Standing Calf Raise V·08 | 4 | to failure (toes pointed forward) |
| Seated Calf Raise V·06 | 4 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 44 | 128–160 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 8-10 |
| EXTENDED SET | ||
| Reverse-Grip Bent-Over Row V·03 | 4 | to failure |
| Straight-Arm Pulldown V·04 | 4 | 8-10 (with rope) |
| EXTENDED SET | ||
| Straight-Arm Pulldown V·04 | 4 | to failure (with straight bar) |
| Wide-Grip Lat Pulldown V·30 | 4 | 8-10 |
| EXTENDED SET | ||
| Reverse-Grip Lat Pulldown V·31 | 4 | to failure |
| Barbell Lying Triceps Extension V·06 | 4 | 8-10 |
| EXTENDED SET | ||
| Close-Grip Bench Press V·15 | 4 | to failure |
| Triceps Pressdown V·10 | 4 | 8-10 (with rope handle) |
| EXTENDED SET | ||
| Triceps Pressdown V·10 | 4 | to failure (with straight bar) |
| Reverse Crunch V·01 | 8 | 20 sec. |
| Crunch V·07 | 8 | 20 sec. |
| Cable Oblique Pushdown V·02 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 64 | 96–120 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Sumo Deadlift V·08 | 4 | 8-10 |
| EXTENDED SET | ||
| Deadlift V·03 | 4 | to failure |
| Front Squat V·04 | 4 | 8-10 |
| EXTENDED SET | ||
| Squat V·04 | 4 | to failure |
| Leg Press V·02 | 4 | 8-10 |
| EXTENDED SET | ||
| Leg Press V·02 | 4 | to failure (wide stance) |
| Leg Extension V·04 | 4 | 8-10 (toes pointed in or out) |
| EXTENDED SET | ||
| Leg Extension V·04 | 4 | to failure (toes pointed up) |
| Lying Leg Curl V·04 | 4 | 8-10 (ankles extended) |
| EXTENDED SET | ||
| Lying Leg Curl V·04 | 4 | to failure (ankles flexed) |
| Seated Calf Raise V·06 | 8 | 20 sec. |
| Leg Press Calf Raise V·04 | 8 | 20 sec. |
| Standing Calf Raise V·08 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 64 | 96–120 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 4 | 8-10 |
| EXTENDED SET | ||
| Bench Press V·19 | 4 | to failure |
| Incline Dumbbell Press V·18 | 4 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Bench Press V·01 | 4 | to failure |
| Incline Cable Flye V·02 | 4 | 8-10 |
| EXTENDED SET | ||
| Cable Flye V·28 | 4 | to failure |
| Barbell Curl V·06 | 4 | 8-10 (narrow grip) |
| EXTENDED SET | ||
| Barbell Curl V·06 | 4 | to failure (wide grip) |
| Incline Dumbbell Curl V·05 | 4 | 8-10 |
| EXTENDED SET | ||
| Alternating Dumbbell Curl V·11 | 4 | to failure |
| Barbell Behind-Back Wrist Curl V·02 | 2 | 8-10 |
| EXTENDED SET | ||
| Barbell Wrist Curl V·01 | 2 | to failure |
| Barbell Reverse Wrist Curl V·01 | 2 | 8-10 |
| Smith Machine Hip Thrust V·01 | 4 | 8-10 |
| Rope Cable Crunch V·13 | 4 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 224–280 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Behind-Neck Shoulder Press V·21 | 4 | 8-10 |
| EXTENDED SET | ||
| Smith Machine Shoulder Press V·19 | 4 | to failure |
| Dumbbell Lateral Raise V·45 | 4 | 8-10 (DBs at sides of thighs) |
| EXTENDED SET | ||
| Dumbbell Lateral Raise V·45 | 4 | to failure (DBs in front of thighs) |
| Cable Rear Delt Flye V·03 | 4 | 8-10 |
| EXTENDED SET | ||
| Lying Cable Rear Delt Flye V·04 | 4 | to failure |
| Smith Machine Behind-Back Shrug V·05 | 4 | 8-10 |
| EXTENDED SET | ||
| Smith Machine Shrug V·13 | 4 | to failure |
| Standing Calf Raise V·08 | 4 | 8-10 (toes pointed in) |
| EXTENDED SET | ||
| Standing Calf Raise V·08 | 4 | to failure (toes pointed forward) |
| Seated Calf Raise V·06 | 4 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 44 | 128–160 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 8-10 |
| EXTENDED SET | ||
| Reverse-Grip Bent-Over Row V·03 | 4 | to failure |
| Straight-Arm Pulldown V·04 | 4 | 8-10 (with rope) |
| EXTENDED SET | ||
| Straight-Arm Pulldown V·04 | 4 | to failure (with straight bar) |
| Wide-Grip Lat Pulldown V·30 | 4 | 8-10 |
| EXTENDED SET | ||
| Reverse-Grip Lat Pulldown V·31 | 4 | to failure |
| Barbell Lying Triceps Extension V·06 | 4 | 8-10 |
| EXTENDED SET | ||
| Close-Grip Bench Press V·15 | 4 | to failure |
| Triceps Pressdown V·10 | 4 | 8-10 (with rope handle) |
| EXTENDED SET | ||
| Triceps Pressdown V·10 | 4 | to failure (with straight bar) |
| Reverse Crunch V·01 | 8 | 20 sec. |
| Crunch V·07 | 8 | 20 sec. |
| Cable Oblique Pushdown V·02 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 64 | 96–120 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Sumo Deadlift V·08 | 4 | 8-10 |
| EXTENDED SET | ||
| Deadlift V·03 | 4 | to failure |
| Front Squat V·04 | 4 | 8-10 |
| EXTENDED SET | ||
| Squat V·04 | 4 | to failure |
| Leg Press V·02 | 4 | 8-10 |
| EXTENDED SET | ||
| Leg Press V·02 | 4 | to failure (wide stance) |
| Leg Extension V·04 | 4 | 8-10 (toes pointed in or out) |
| EXTENDED SET | ||
| Leg Extension V·04 | 4 | to failure (toes pointed up) |
| Lying Leg Curl V·04 | 4 | 8-10 (ankles extended) |
| EXTENDED SET | ||
| Lying Leg Curl V·04 | 4 | to failure (ankles flexed) |
| Seated Calf Raise V·06 | 8 | 20 sec. |
| Leg Press Calf Raise V·04 | 8 | 20 sec. |
| Standing Calf Raise V·08 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 64 | 96–120 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 4 | 8-10 |
| EXTENDED SET | ||
| Bench Press V·19 | 4 | to failure |
| Incline Dumbbell Press V·18 | 4 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Bench Press V·01 | 4 | to failure |
| Incline Cable Flye V·02 | 4 | 8-10 |
| EXTENDED SET | ||
| Cable Flye V·28 | 4 | to failure |
| Barbell Curl V·06 | 4 | 8-10 (narrow grip) |
| EXTENDED SET | ||
| Barbell Curl V·06 | 4 | to failure (wide grip) |
| Incline Dumbbell Curl V·05 | 4 | 8-10 |
| EXTENDED SET | ||
| Alternating Dumbbell Curl V·11 | 4 | to failure |
| Barbell Behind-Back Wrist Curl V·02 | 2 | 8-10 |
| EXTENDED SET | ||
| Barbell Wrist Curl V·01 | 2 | to failure |
| Barbell Reverse Wrist Curl V·01 | 2 | 8-10 |
| Smith Machine Hip Thrust V·01 | 4 | 8-10 |
| Rope Cable Crunch V·13 | 4 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 224–280 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Behind-Neck Shoulder Press V·21 | 4 | 8-10 |
| EXTENDED SET | ||
| Smith Machine Shoulder Press V·19 | 4 | to failure |
| Dumbbell Lateral Raise V·45 | 4 | 8-10 (DBs at sides of thighs) |
| EXTENDED SET | ||
| Dumbbell Lateral Raise V·45 | 4 | to failure (DBs in front of thighs) |
| Cable Rear Delt Flye V·03 | 4 | 8-10 |
| EXTENDED SET | ||
| Lying Cable Rear Delt Flye V·04 | 4 | to failure |
| Smith Machine Behind-Back Shrug V·05 | 4 | 8-10 |
| EXTENDED SET | ||
| Smith Machine Shrug V·13 | 4 | to failure |
| Standing Calf Raise V·08 | 4 | 8-10 (toes pointed in) |
| EXTENDED SET | ||
| Standing Calf Raise V·08 | 4 | to failure (toes pointed forward) |
| Seated Calf Raise V·06 | 4 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 44 | 128–160 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 8-10 |
| EXTENDED SET | ||
| Reverse-Grip Bent-Over Row V·03 | 4 | to failure |
| Straight-Arm Pulldown V·04 | 4 | 8-10 (with rope) |
| EXTENDED SET | ||
| Straight-Arm Pulldown V·04 | 4 | to failure (with straight bar) |
| Wide-Grip Lat Pulldown V·30 | 4 | 8-10 |
| EXTENDED SET | ||
| Reverse-Grip Lat Pulldown V·31 | 4 | to failure |
| Barbell Lying Triceps Extension V·06 | 4 | 8-10 |
| EXTENDED SET | ||
| Close-Grip Bench Press V·15 | 4 | to failure |
| Triceps Pressdown V·10 | 4 | 8-10 (with rope handle) |
| EXTENDED SET | ||
| Triceps Pressdown V·10 | 4 | to failure (with straight bar) |
| Reverse Crunch V·01 | 8 | 20 sec. |
| Crunch V·07 | 8 | 20 sec. |
| Cable Oblique Pushdown V·02 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 64 | 96–120 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Sumo Deadlift V·08 | 4 | 8-10 |
| EXTENDED SET | ||
| Deadlift V·03 | 4 | to failure |
| Front Squat V·04 | 4 | 8-10 |
| EXTENDED SET | ||
| Squat V·04 | 4 | to failure |
| Leg Press V·02 | 4 | 8-10 |
| EXTENDED SET | ||
| Leg Press V·02 | 4 | to failure (wide stance) |
| Leg Extension V·04 | 4 | 8-10 (toes pointed in or out) |
| EXTENDED SET | ||
| Leg Extension V·04 | 4 | to failure (toes pointed up) |
| Lying Leg Curl V·04 | 4 | 8-10 (ankles extended) |
| EXTENDED SET | ||
| Lying Leg Curl V·04 | 4 | to failure (ankles flexed) |
| Seated Calf Raise V·06 | 8 | 20 sec. |
| Leg Press Calf Raise V·04 | 8 | 20 sec. |
| Standing Calf Raise V·08 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 64 | 96–120 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 4 | 8-10 |
| EXTENDED SET | ||
| Bench Press V·19 | 4 | to failure |
| Incline Dumbbell Press V·18 | 4 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Bench Press V·01 | 4 | to failure |
| Incline Cable Flye V·02 | 4 | 8-10 |
| EXTENDED SET | ||
| Cable Flye V·28 | 4 | to failure |
| Barbell Curl V·06 | 4 | 8-10 (narrow grip) |
| EXTENDED SET | ||
| Barbell Curl V·06 | 4 | to failure (wide grip) |
| Incline Dumbbell Curl V·05 | 4 | 8-10 |
| EXTENDED SET | ||
| Alternating Dumbbell Curl V·11 | 4 | to failure |
| Barbell Behind-Back Wrist Curl V·02 | 2 | 8-10 |
| EXTENDED SET | ||
| Barbell Wrist Curl V·01 | 2 | to failure |
| Barbell Reverse Wrist Curl V·01 | 2 | 8-10 |
| Smith Machine Hip Thrust V·01 | 4 | 8-10 |
| Rope Cable Crunch V·13 | 4 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 224–280 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Behind-Neck Shoulder Press V·21 | 4 | 8-10 |
| EXTENDED SET | ||
| Smith Machine Shoulder Press V·19 | 4 | to failure |
| Dumbbell Lateral Raise V·45 | 4 | 8-10 (DBs at sides of thighs) |
| EXTENDED SET | ||
| Dumbbell Lateral Raise V·45 | 4 | to failure (DBs in front of thighs) |
| Cable Rear Delt Flye V·03 | 4 | 8-10 |
| EXTENDED SET | ||
| Lying Cable Rear Delt Flye V·04 | 4 | to failure |
| Smith Machine Behind-Back Shrug V·05 | 4 | 8-10 |
| EXTENDED SET | ||
| Smith Machine Shrug V·13 | 4 | to failure |
| Standing Calf Raise V·08 | 4 | 8-10 (toes pointed in) |
| EXTENDED SET | ||
| Standing Calf Raise V·08 | 4 | to failure (toes pointed forward) |
| Seated Calf Raise V·06 | 4 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 44 | 128–160 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 8-10 |
| EXTENDED SET | ||
| Reverse-Grip Bent-Over Row V·03 | 4 | to failure |
| Straight-Arm Pulldown V·04 | 4 | 8-10 (with rope) |
| EXTENDED SET | ||
| Straight-Arm Pulldown V·04 | 4 | to failure (with straight bar) |
| Wide-Grip Lat Pulldown V·30 | 4 | 8-10 |
| EXTENDED SET | ||
| Reverse-Grip Lat Pulldown V·31 | 4 | to failure |
| Barbell Lying Triceps Extension V·06 | 4 | 8-10 |
| EXTENDED SET | ||
| Close-Grip Bench Press V·15 | 4 | to failure |
| Triceps Pressdown V·10 | 4 | 8-10 (with rope handle) |
| EXTENDED SET | ||
| Triceps Pressdown V·10 | 4 | to failure (with straight bar) |
| Reverse Crunch V·01 | 8 | 20 sec. |
| Crunch V·07 | 8 | 20 sec. |
| Cable Oblique Pushdown V·02 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 64 | 96–120 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Sumo Deadlift V·08 | 4 | 8-10 |
| EXTENDED SET | ||
| Deadlift V·03 | 4 | to failure |
| Front Squat V·04 | 4 | 8-10 |
| EXTENDED SET | ||
| Squat V·04 | 4 | to failure |
| Leg Press V·02 | 4 | 8-10 |
| EXTENDED SET | ||
| Leg Press V·02 | 4 | to failure (wide stance) |
| Leg Extension V·04 | 4 | 8-10 (toes pointed in or out) |
| EXTENDED SET | ||
| Leg Extension V·04 | 4 | to failure (toes pointed up) |
| Lying Leg Curl V·04 | 4 | 8-10 (ankles extended) |
| EXTENDED SET | ||
| Lying Leg Curl V·04 | 4 | to failure (ankles flexed) |
| Seated Calf Raise V·06 | 8 | 20 sec. |
| Leg Press Calf Raise V·04 | 8 | 20 sec. |
| Standing Calf Raise V·08 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 64 | 96–120 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 4 | 8-10 |
| EXTENDED SET | ||
| Bench Press V·19 | 4 | to failure |
| Incline Dumbbell Press V·18 | 4 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Bench Press V·01 | 4 | to failure |
| Incline Cable Flye V·02 | 4 | 8-10 |
| EXTENDED SET | ||
| Cable Flye V·28 | 4 | to failure |
| Barbell Curl V·06 | 4 | 8-10 (narrow grip) |
| EXTENDED SET | ||
| Barbell Curl V·06 | 4 | to failure (wide grip) |
| Incline Dumbbell Curl V·05 | 4 | 8-10 |
| EXTENDED SET | ||
| Alternating Dumbbell Curl V·11 | 4 | to failure |
| Barbell Behind-Back Wrist Curl V·02 | 2 | 8-10 |
| EXTENDED SET | ||
| Barbell Wrist Curl V·01 | 2 | to failure |
| Barbell Reverse Wrist Curl V·01 | 2 | 8-10 |
| Smith Machine Hip Thrust V·01 | 4 | 8-10 |
| Rope Cable Crunch V·13 | 4 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 224–280 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Behind-Neck Shoulder Press V·21 | 4 | 8-10 |
| EXTENDED SET | ||
| Smith Machine Shoulder Press V·19 | 4 | to failure |
| Dumbbell Lateral Raise V·45 | 4 | 8-10 (DBs at sides of thighs) |
| EXTENDED SET | ||
| Dumbbell Lateral Raise V·45 | 4 | to failure (DBs in front of thighs) |
| Cable Rear Delt Flye V·03 | 4 | 8-10 |
| EXTENDED SET | ||
| Lying Cable Rear Delt Flye V·04 | 4 | to failure |
| Smith Machine Behind-Back Shrug V·05 | 4 | 8-10 |
| EXTENDED SET | ||
| Smith Machine Shrug V·13 | 4 | to failure |
| Standing Calf Raise V·08 | 4 | 8-10 (toes pointed in) |
| EXTENDED SET | ||
| Standing Calf Raise V·08 | 4 | to failure (toes pointed forward) |
| Seated Calf Raise V·06 | 4 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 44 | 128–160 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 8-10 |
| EXTENDED SET | ||
| Reverse-Grip Bent-Over Row V·03 | 4 | to failure |
| Straight-Arm Pulldown V·04 | 4 | 8-10 (with rope) |
| EXTENDED SET | ||
| Straight-Arm Pulldown V·04 | 4 | to failure (with straight bar) |
| Wide-Grip Lat Pulldown V·30 | 4 | 8-10 |
| EXTENDED SET | ||
| Reverse-Grip Lat Pulldown V·31 | 4 | to failure |
| Barbell Lying Triceps Extension V·06 | 4 | 8-10 |
| EXTENDED SET | ||
| Close-Grip Bench Press V·15 | 4 | to failure |
| Triceps Pressdown V·10 | 4 | 8-10 (with rope handle) |
| EXTENDED SET | ||
| Triceps Pressdown V·10 | 4 | to failure (with straight bar) |
| Reverse Crunch V·01 | 8 | 20 sec. |
| Crunch V·07 | 8 | 20 sec. |
| Cable Oblique Pushdown V·02 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 64 | 96–120 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Sumo Deadlift V·08 | 4 | 8-10 |
| EXTENDED SET | ||
| Deadlift V·03 | 4 | to failure |
| Front Squat V·04 | 4 | 8-10 |
| EXTENDED SET | ||
| Squat V·04 | 4 | to failure |
| Leg Press V·02 | 4 | 8-10 |
| EXTENDED SET | ||
| Leg Press V·02 | 4 | to failure (wide stance) |
| Leg Extension V·04 | 4 | 8-10 (toes pointed in or out) |
| EXTENDED SET | ||
| Leg Extension V·04 | 4 | to failure (toes pointed up) |
| Lying Leg Curl V·04 | 4 | 8-10 (ankles extended) |
| EXTENDED SET | ||
| Lying Leg Curl V·04 | 4 | to failure (ankles flexed) |
| Seated Calf Raise V·06 | 8 | 20 sec. |
| Leg Press Calf Raise V·04 | 8 | 20 sec. |
| Standing Calf Raise V·08 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 64 | 96–120 REPS |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 4 | 8-10 |
| EXTENDED SET | ||
| Bench Press V·19 | 4 | to failure |
| Incline Dumbbell Press V·18 | 4 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Bench Press V·01 | 4 | to failure |
| Incline Cable Flye V·02 | 4 | 8-10 |
| EXTENDED SET | ||
| Cable Flye V·28 | 4 | to failure |
| Barbell Curl V·06 | 4 | 8-10 (narrow grip) |
| EXTENDED SET | ||
| Barbell Curl V·06 | 4 | to failure (wide grip) |
| Incline Dumbbell Curl V·05 | 4 | 8-10 |
| EXTENDED SET | ||
| Alternating Dumbbell Curl V·11 | 4 | to failure |
| Barbell Behind-Back Wrist Curl V·02 | 2 | 8-10 |
| EXTENDED SET | ||
| Barbell Wrist Curl V·01 | 2 | to failure |
| Barbell Reverse Wrist Curl V·01 | 2 | 8-10 |
| Smith Machine Hip Thrust V·01 | 4 | 8-10 |
| Rope Cable Crunch V·13 | 4 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 224–280 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Behind-Neck Shoulder Press V·21 | 4 | 8-10 |
| EXTENDED SET | ||
| Smith Machine Shoulder Press V·19 | 4 | to failure |
| Dumbbell Lateral Raise V·45 | 4 | 8-10 (DBs at sides of thighs) |
| EXTENDED SET | ||
| Dumbbell Lateral Raise V·45 | 4 | to failure (DBs in front of thighs) |
| Cable Rear Delt Flye V·03 | 4 | 8-10 |
| EXTENDED SET | ||
| Lying Cable Rear Delt Flye V·04 | 4 | to failure |
| Smith Machine Behind-Back Shrug V·05 | 4 | 8-10 |
| EXTENDED SET | ||
| Smith Machine Shrug V·13 | 4 | to failure |
| Standing Calf Raise V·08 | 4 | 8-10 (toes pointed in) |
| EXTENDED SET | ||
| Standing Calf Raise V·08 | 4 | to failure (toes pointed forward) |
| Seated Calf Raise V·06 | 4 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 44 | 128–160 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 8-10 |
| EXTENDED SET | ||
| Reverse-Grip Bent-Over Row V·03 | 4 | to failure |
| Straight-Arm Pulldown V·04 | 4 | 8-10 (with rope) |
| EXTENDED SET | ||
| Straight-Arm Pulldown V·04 | 4 | to failure (with straight bar) |
| Wide-Grip Lat Pulldown V·30 | 4 | 8-10 |
| EXTENDED SET | ||
| Reverse-Grip Lat Pulldown V·31 | 4 | to failure |
| Barbell Lying Triceps Extension V·06 | 4 | 8-10 |
| EXTENDED SET | ||
| Close-Grip Bench Press V·15 | 4 | to failure |
| Triceps Pressdown V·10 | 4 | 8-10 (with rope handle) |
| EXTENDED SET | ||
| Triceps Pressdown V·10 | 4 | to failure (with straight bar) |
| Reverse Crunch V·01 | 8 | 20 sec. |
| Crunch V·07 | 8 | 20 sec. |
| Cable Oblique Pushdown V·02 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 64 | 96–120 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Sumo Deadlift V·08 | 4 | 8-10 |
| EXTENDED SET | ||
| Deadlift V·03 | 4 | to failure |
| Front Squat V·04 | 4 | 8-10 |
| EXTENDED SET | ||
| Squat V·04 | 4 | to failure |
| Leg Press V·02 | 4 | 8-10 |
| EXTENDED SET | ||
| Leg Press V·02 | 4 | to failure (wide stance) |
| Leg Extension V·04 | 4 | 8-10 (toes pointed in or out) |
| EXTENDED SET | ||
| Leg Extension V·04 | 4 | to failure (toes pointed up) |
| Lying Leg Curl V·04 | 4 | 8-10 (ankles extended) |
| EXTENDED SET | ||
| Lying Leg Curl V·04 | 4 | to failure (ankles flexed) |
| Seated Calf Raise V·06 | 8 | 20 sec. |
| Leg Press Calf Raise V·04 | 8 | 20 sec. |
| Standing Calf Raise V·08 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 64 | 96–120 REPS |