WORLD 2 · THE PLANS

MICRO LINEAR BAND PROGRAM

4 WEEKs16 DAYs128 MOVESREADY

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

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WEEK 1

DAY 110 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Band One-Arm Standing Chest Press V·63315-20
Band Standing Incline Press V·56315-20
Band One-Arm Standing Incline Flye V·37315-20
Band One-Arm Standing Flye V·34315-20
Band Triceps Pressdown V·07315-20
Band Overhead Triceps Extension V·11315-20
Band Triceps Kickback V·06315-20
Band Standing Crunch V·11225-30
Band Rising Knee V·01225-30
Band Roundhouse Elbow V·01225-30
STAGE CLEAR! TOTAL VOLUME27465–600 REPS

DAY 27 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Band Bent-Over Row V·02315-20
Band Kneeling Lat Pulldown V·09315-20
Band Standing One-Arm Row V·84315-20
Band Straight-Arm Pulldown V·01315-20
Band Alternating Curl V·02315-20
Band Behind-Back Curl V·07315-20
Band One-Arm High Curl V·10315-20
STAGE CLEAR! TOTAL VOLUME21315–420 REPS

DAY 38 MOVES · 25 SETS

EXERCISESETSREPETITION RANGE
Band Shoulder Press V·25315-20
Band Lateral Raise V·32315-20
Band Lateral Raise – Staggered Stance V·33315-20
Band Bent-Over Lateral Raise V·62315-20
Band Shrug V·02415-20
Band Rising Knee V·01325-30
Band Roundhouse Elbow V·01325-30
Band Standing Twisting Crunch V·01325-30
STAGE CLEAR! TOTAL VOLUME25465–590 REPS

DAY 47 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Band Squat V·15315-20
Band Step-Up V·01315-20
Band One-Leg Standing Leg Extension V·06315-20
Band Romanian Deadlift V·01315-20
Band Standing Leg Curl V·07315-20
Band Standing Calf Raise V·01325-30
Band Seated Calf Raise V·01325-30
STAGE CLEAR! TOTAL VOLUME21375–480 REPS

WEEK 2

DAY 110 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Band One-Arm Standing Chest Press V·63312-15
Band Standing Incline Press V·56312-15
Band One-Arm Standing Incline Flye V·37312-15
Band One-Arm Standing Flye V·34312-15
Band Triceps Pressdown V·07312-15
Band Overhead Triceps Extension V·11312-15
Band Triceps Kickback V·06312-15
Band Standing Crunch V·11220-25
Band Rising Knee V·01220-25
Band Roundhouse Elbow V·01220-25
STAGE CLEAR! TOTAL VOLUME27372–465 REPS

DAY 27 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Band Bent-Over Row V·02312-15
Band Kneeling Lat Pulldown V·09312-15
Band Standing One-Arm Row V·84312-15
Band Straight-Arm Pulldown V·01315-20
Band Alternating Curl V·02312-15
Band Behind-Back Curl V·07312-15
Band One-Arm High Curl V·10312-15
STAGE CLEAR! TOTAL VOLUME21261–330 REPS

DAY 38 MOVES · 22 SETS

EXERCISESETSREPETITION RANGE
Band Shoulder Press V·25312-15
Band Lateral Raise V·32312-15
Band Lateral Raise – Staggered Stance V·33312-15
Band Bent-Over Lateral Raise V·62312-15
Band Shrug V·02412-15
Band Rising Knee V·01220-25
Band Roundhouse Elbow V·01220-25
Band Standing Twisting Crunch V·01220-25
STAGE CLEAR! TOTAL VOLUME22312–390 REPS

DAY 47 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Band Squat V·15312-15
Band Step-Up V·01312-15
Band One-Leg Standing Leg Extension V·06312-15
Band Romanian Deadlift V·01312-15
Band Standing Leg Curl V·07312-15
Band Standing Calf Raise V·01320-25
Band Seated Calf Raise V·01320-25
STAGE CLEAR! TOTAL VOLUME21300–375 REPS

WEEK 3

DAY 110 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Band One-Arm Standing Chest Press V·6338-12
Band Standing Incline Press V·5638-12
Band One-Arm Incline Flye V·0138-12
Band One-Arm Standing Flye V·3438-12
Band Triceps Pressdown V·0738-12
Band Overhead Triceps Extension V·1138-12
Band Triceps Kickback V·0638-12
Band Standing Crunch V·11315-20
Band Rising Knee V·01315-20
Band Roundhouse Elbow V·01315-20
STAGE CLEAR! TOTAL VOLUME30303–432 REPS

DAY 27 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Band Bent-Over Row V·0238-12
Band Kneeling Lat Pulldown V·0938-12
Band Standing One-Arm Row V·8438-12
Band Straight-Arm Pulldown V·0138-12
Band Alternating Curl V·0238-12
Band Behind-Back Curl V·0738-12
Band One-Arm High Curl V·1038-12
STAGE CLEAR! TOTAL VOLUME21168–252 REPS

DAY 38 MOVES · 25 SETS

EXERCISESETSREPETITION RANGE
Band Shoulder Press V·2538-12
Band Lateral Raise V·3238-12
Band Lateral Raise – Staggered Stance V·3338-12
Band Bent-Over Lateral Raise V·6238-12
Band Shrug V·0248-12
Band Rising Knee V·01315-20
Band Roundhouse Elbow V·01315-20
Band Standing Twisting Crunch V·01315-20
STAGE CLEAR! TOTAL VOLUME25263–372 REPS

DAY 47 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Band Squat V·1538-12
Band Step-Up V·0138-12
Band One-Leg Standing Leg Extension V·0638-12
Band Romanian Deadlift V·0138-12
Band Standing Leg Curl V·0738-12
Band Standing Calf Raise V·01315-20
Band Seated Calf Raise V·01315-20
STAGE CLEAR! TOTAL VOLUME21210–300 REPS

WEEK 4

DAY 110 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Band One-Arm Standing Chest Press V·6336-8
Band Standing Incline Press V·5636-8
Band One-Arm Standing Incline Flye V·3736-8
Band One-Arm Standing Flye V·3436-8
Band Triceps Pressdown V·0736-8
Band Overhead Triceps Extension V·1136-8
Band Triceps Kickback V·0636-8
Band Standing Crunch V·11310-12
Band Rising Knee V·01310-12
Band Roundhouse Elbow V·01310-12
STAGE CLEAR! TOTAL VOLUME30216–276 REPS

DAY 27 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Band Bent-Over Row V·0236-8
Band Kneeling Lat Pulldown V·0936-8
Band Standing One-Arm Row V·8436-8
Band Straight-Arm Pulldown V·0136-8
Band Alternating Curl V·0236-8
Band Behind-Back Curl V·0736-8
Band One-Arm High Curl V·1036-8
STAGE CLEAR! TOTAL VOLUME21126–168 REPS

DAY 38 MOVES · 25 SETS

EXERCISESETSREPETITION RANGE
Band Shoulder Press V·2536-8
Band Lateral Raise V·3236-8
Band Lateral Raise – Staggered Stance V·3336-8
Band Bent-Over Lateral Raise V·6236-8
Band Shrug V·0246-8
Band Rising Knee V·01310-12
Band Roundhouse Elbow V·01310-12
Band Standing Twisting Crunch V·01310-12
STAGE CLEAR! TOTAL VOLUME25186–236 REPS

DAY 47 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Band Squat V·1536-8
Band Step-Up V·0136-8
Band One-Leg Standing Leg Extension V·0636-8
Band Romanian Deadlift V·0136-8
Band Standing Leg Curl V·07310-12
Band Standing Calf Raise V·01310-12
Band Seated Calf Raise V·01310-12
STAGE CLEAR! TOTAL VOLUME21162–204 REPS