MUSCLE BOOSTER SDS
6 WEEKs36 DAYs408 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Barbell Bent-Over Row V·05 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Incline Dumbbell Press V·18 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Incline Dumbbell Row V·121 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Incline Dumbbell Flye V·08 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Lat Pulldown V·33 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Cable Crossover V·03 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Straight-Arm Pulldown V·04 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Smith Machine Hip Thrust V·01 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Good Mornings V·01 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Crunch V·07 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Back Extension V·01 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| STAGE CLEAR! TOTAL VOLUME | 12 | 160–200 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Front Squat V·04 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Dumbbell Upright Row V·10 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Deadlift V·03 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Dumbbell Lateral Raise V·45 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Walking Lunge V·06 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Standing Dumbbell Rear Delt Raise V·64 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Leg Extension V·04 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Barbell Shrug V·05 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Standing Calf Raise V·08 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Standing Calf Machine Shrug V·14 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Seated Calf Raise V·06 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| STAGE CLEAR! TOTAL VOLUME | 12 | 144–180 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Barbell Curl V·06 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Incline Dumbbell Overhead Triceps Extension V·05 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Triceps Pressdown V·10 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| High Cable Curl V·14 | 2 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Standing Dumbbell Kickback V·09 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Hammer Curl V·03 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Barbell Wrist Curl V·01 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| STAGE CLEAR! TOTAL VOLUME | 11 | 128–160 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Flye V·11 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Dumbbell Straight Arm Pullback V·03 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Standing Lat Pulldown V·37 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Low-Pulley Cable Crossover V·05 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Reverse-Grip Lat Pulldown V·31 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Dumbbell Bench Press V·01 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Reverse-Grip Bent-Over Row V·03 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Reverse-Grip Bench Press V·17 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Cable Woodchopper (high-pulley) V·02 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Cable Woodchopper (low-pulley) V·04 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| STAGE CLEAR! TOTAL VOLUME | 10 | 128–160 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Curl V·04 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Cable Rear Delt Flye V·03 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Romanian Deadlift V·03 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Cable Lateral Raise V·39 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Barbell Hack Squat V·04 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Smith Machine Upright Row V·17 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Squat V·04 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Seated Calf Raise V·06 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Prone Incline Dumbbell Shrug V·17 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Leg Press Calf Raise V·04 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Cable Toe Raise V·02 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Dumbbell Shrug V·10 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Straight-Arm Pushdown V·03 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| STAGE CLEAR! TOTAL VOLUME | 14 | 168–210 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Triceps Pressdown V·06 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Cable Reverse Curl V·03 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Overhead Cable Triceps Extension (high pulley) V·13 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Prone Incline Dumbbell Curl V·01 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Dumbbell Lying Triceps Extension V·16 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Alternating Dumbbell Curl V·11 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Bench Dip V·01 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Seated Barbell Curl V·21 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Cable Reverse Wrist Curl V·06 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Cable Wrist Curl V·02 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| STAGE CLEAR! TOTAL VOLUME | 10 | 128–160 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Barbell Bent-Over Row V·05 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Incline Dumbbell Press V·18 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Incline Dumbbell Row V·121 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Incline Dumbbell Flye V·08 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Lat Pulldown V·33 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Cable Crossover V·03 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Straight-Arm Pulldown V·04 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Smith Machine Hip Thrust V·01 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Good Mornings V·01 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Crunch V·07 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Back Extension V·01 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| STAGE CLEAR! TOTAL VOLUME | 12 | 160–200 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Front Squat V·04 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Dumbbell Upright Row V·10 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Deadlift V·03 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Dumbbell Lateral Raise V·45 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Walking Lunge V·06 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Standing Dumbbell Rear Delt Raise V·64 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Leg Extension V·04 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Barbell Shrug V·05 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Standing Calf Raise V·08 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Standing Calf Machine Shrug V·14 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Seated Calf Raise V·06 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| STAGE CLEAR! TOTAL VOLUME | 12 | 144–180 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Barbell Curl V·06 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Incline Dumbbell Overhead Triceps Extension V·05 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Triceps Pressdown V·10 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| High Cable Curl V·14 | 2 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Standing Dumbbell Kickback V·09 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Hammer Curl V·03 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Barbell Wrist Curl V·01 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| STAGE CLEAR! TOTAL VOLUME | 11 | 128–160 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Flye V·11 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Dumbbell Straight Arm Pullback V·03 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Standing Lat Pulldown V·37 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Low-Pulley Cable Crossover V·05 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Reverse-Grip Lat Pulldown V·31 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Dumbbell Bench Press V·01 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Reverse-Grip Bent-Over Row V·03 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Reverse-Grip Bench Press V·17 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Cable Woodchopper (high-pulley) V·02 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Cable Woodchopper (low-pulley) V·04 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| STAGE CLEAR! TOTAL VOLUME | 10 | 128–160 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Curl V·04 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Cable Rear Delt Flye V·03 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Romanian Deadlift V·03 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Cable Lateral Raise V·39 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Barbell Hack Squat V·04 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Smith Machine Upright Row V·17 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Squat V·04 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Seated Calf Raise V·06 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Prone Incline Dumbbell Shrug V·17 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Leg Press Calf Raise V·04 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Cable Toe Raise V·02 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Dumbbell Shrug V·10 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Straight-Arm Pushdown V·03 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| STAGE CLEAR! TOTAL VOLUME | 14 | 168–210 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Triceps Pressdown V·06 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Cable Reverse Curl V·03 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Overhead Cable Triceps Extension (high pulley) V·13 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Prone Incline Dumbbell Curl V·01 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| Dumbbell Lying Triceps Extension V·16 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Alternating Dumbbell Curl V·11 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Bench Dip V·01 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Seated Barbell Curl V·21 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Cable Reverse Wrist Curl V·06 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| SUPERSET | ||
| Cable Wrist Curl V·02 | 1 | 16-20 |
| DROP SETS — 2 · 16-20 | ||
| STAGE CLEAR! TOTAL VOLUME | 10 | 128–160 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Barbell Bent-Over Row V·05 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Incline Dumbbell Press V·18 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Incline Dumbbell Row V·121 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Incline Dumbbell Flye V·08 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Lat Pulldown V·33 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Cable Crossover V·03 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Straight-Arm Pulldown V·04 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Smith Machine Hip Thrust V·01 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Good Mornings V·01 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Crunch V·07 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Back Extension V·01 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| STAGE CLEAR! TOTAL VOLUME | 12 | 116–148 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Front Squat V·04 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Dumbbell Upright Row V·10 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Deadlift V·03 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Dumbbell Lateral Raise V·45 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Walking Lunge V·06 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Standing Dumbbell Rear Delt Raise V·64 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Leg Extension V·04 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Barbell Shrug V·05 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Standing Calf Raise V·08 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Standing Calf Machine Shrug V·14 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Seated Calf Raise V·06 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| STAGE CLEAR! TOTAL VOLUME | 12 | 102–132 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Barbell Curl V·06 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Incline Dumbbell Overhead Triceps Extension V·05 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Triceps Pressdown V·10 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| High Cable Curl V·14 | 2 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Standing Dumbbell Kickback V·09 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Hammer Curl V·03 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Barbell Wrist Curl V·01 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| STAGE CLEAR! TOTAL VOLUME | 11 | 90–117 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Flye V·11 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Dumbbell Straight Arm Pullback V·03 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Standing Lat Pulldown V·37 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Low-Pulley Cable Crossover V·05 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Reverse-Grip Lat Pulldown V·31 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Dumbbell Bench Press V·01 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Reverse-Grip Bent-Over Row V·03 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Reverse-Grip Bench Press V·17 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Cable Woodchopper (high-pulley) V·02 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Cable Woodchopper (low-pulley) V·04 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| STAGE CLEAR! TOTAL VOLUME | 10 | 92–118 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Curl V·04 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Cable Rear Delt Flye V·03 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Romanian Deadlift V·03 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Cable Lateral Raise V·39 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Barbell Hack Squat V·04 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Smith Machine Upright Row V·17 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Squat V·04 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Seated Calf Raise V·06 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Prone Incline Dumbbell Shrug V·17 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Leg Press Calf Raise V·04 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Cable Toe Raise V·02 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Dumbbell Shrug V·10 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Straight-Arm Pushdown V·03 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| STAGE CLEAR! TOTAL VOLUME | 14 | 119–154 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Triceps Pressdown V·06 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Cable Reverse Curl V·03 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Overhead Cable Triceps Extension (high pulley) V·13 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Prone Incline Dumbbell Curl V·01 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Dumbbell Lying Triceps Extension V·16 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Alternating Dumbbell Curl V·11 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Bench Dip V·01 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Seated Barbell Curl V·21 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Cable Reverse Wrist Curl V·06 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Cable Wrist Curl V·02 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| STAGE CLEAR! TOTAL VOLUME | 10 | 92–118 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Barbell Bent-Over Row V·05 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Incline Dumbbell Press V·18 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Incline Dumbbell Row V·121 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Incline Dumbbell Flye V·08 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Lat Pulldown V·33 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Cable Crossover V·03 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Straight-Arm Pulldown V·04 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Smith Machine Hip Thrust V·01 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Good Mornings V·01 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Crunch V·07 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Back Extension V·01 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| STAGE CLEAR! TOTAL VOLUME | 12 | 116–148 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Front Squat V·04 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Dumbbell Upright Row V·10 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Deadlift V·03 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Dumbbell Lateral Raise V·45 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Walking Lunge V·06 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Standing Dumbbell Rear Delt Raise V·64 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Leg Extension V·04 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Barbell Shrug V·05 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Standing Calf Raise V·08 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Standing Calf Machine Shrug V·14 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Seated Calf Raise V·06 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| STAGE CLEAR! TOTAL VOLUME | 12 | 102–132 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Barbell Curl V·06 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Incline Dumbbell Overhead Triceps Extension V·05 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Triceps Pressdown V·10 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| High Cable Curl V·14 | 2 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Standing Dumbbell Kickback V·09 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Hammer Curl V·03 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Barbell Wrist Curl V·01 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| STAGE CLEAR! TOTAL VOLUME | 11 | 90–117 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Flye V·11 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Dumbbell Straight Arm Pullback V·03 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Standing Lat Pulldown V·37 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Low-Pulley Cable Crossover V·05 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Reverse-Grip Lat Pulldown V·31 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Dumbbell Bench Press V·01 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Reverse-Grip Bent-Over Row V·03 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Reverse-Grip Bench Press V·17 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Cable Woodchopper (high-pulley) V·02 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Cable Woodchopper (low-pulley) V·04 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| STAGE CLEAR! TOTAL VOLUME | 10 | 92–118 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Curl V·04 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Cable Rear Delt Flye V·03 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Romanian Deadlift V·03 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Cable Lateral Raise V·39 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Barbell Hack Squat V·04 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Smith Machine Upright Row V·17 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Squat V·04 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Seated Calf Raise V·06 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Prone Incline Dumbbell Shrug V·17 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Leg Press Calf Raise V·04 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Cable Toe Raise V·02 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Dumbbell Shrug V·10 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Straight-Arm Pushdown V·03 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| STAGE CLEAR! TOTAL VOLUME | 14 | 119–154 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Triceps Pressdown V·06 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Cable Reverse Curl V·03 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Overhead Cable Triceps Extension (high pulley) V·13 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Prone Incline Dumbbell Curl V·01 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| Dumbbell Lying Triceps Extension V·16 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Alternating Dumbbell Curl V·11 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Bench Dip V·01 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| SUPERSET | ||
| Seated Barbell Curl V·21 | 1 | 5-7 |
| DROP SETS — 2 · 5-7 | ||
| Cable Reverse Wrist Curl V·06 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| SUPERSET | ||
| Cable Wrist Curl V·02 | 1 | 12-15 |
| DROP SETS — 2 · 12-15 | ||
| STAGE CLEAR! TOTAL VOLUME | 10 | 92–118 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Barbell Bent-Over Row V·05 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Incline Dumbbell Press V·18 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Incline Dumbbell Row V·121 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Incline Dumbbell Flye V·08 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Lat Pulldown V·33 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Cable Crossover V·03 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Straight-Arm Pulldown V·04 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Smith Machine Hip Thrust V·01 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Good Mornings V·01 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Crunch V·07 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Back Extension V·01 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| STAGE CLEAR! TOTAL VOLUME | 12 | 72–96 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Front Squat V·04 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Dumbbell Upright Row V·10 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Deadlift V·03 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Dumbbell Lateral Raise V·45 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Walking Lunge V·06 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Standing Dumbbell Rear Delt Raise V·64 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Leg Extension V·04 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Barbell Shrug V·05 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Standing Calf Raise V·08 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Standing Calf Machine Shrug V·14 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Seated Calf Raise V·06 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| STAGE CLEAR! TOTAL VOLUME | 12 | 60–84 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Barbell Curl V·06 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Incline Dumbbell Overhead Triceps Extension V·05 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Triceps Pressdown V·10 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| High Cable Curl V·14 | 2 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Standing Dumbbell Kickback V·09 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Hammer Curl V·03 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Barbell Wrist Curl V·01 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| STAGE CLEAR! TOTAL VOLUME | 11 | 52–74 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Flye V·11 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Dumbbell Straight Arm Pullback V·03 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Standing Lat Pulldown V·37 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Low-Pulley Cable Crossover V·05 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Reverse-Grip Lat Pulldown V·31 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Dumbbell Bench Press V·01 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Reverse-Grip Bent-Over Row V·03 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Reverse-Grip Bench Press V·17 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Cable Woodchopper (high-pulley) V·02 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Cable Woodchopper (low-pulley) V·04 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| STAGE CLEAR! TOTAL VOLUME | 10 | 56–76 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Curl V·04 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Cable Rear Delt Flye V·03 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Romanian Deadlift V·03 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Cable Lateral Raise V·39 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Barbell Hack Squat V·04 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Smith Machine Upright Row V·17 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Squat V·04 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Seated Calf Raise V·06 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Prone Incline Dumbbell Shrug V·17 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Leg Press Calf Raise V·04 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Cable Toe Raise V·02 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Dumbbell Shrug V·10 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Straight-Arm Pushdown V·03 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| STAGE CLEAR! TOTAL VOLUME | 14 | 70–98 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Triceps Pressdown V·06 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Cable Reverse Curl V·03 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Overhead Cable Triceps Extension (high pulley) V·13 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Prone Incline Dumbbell Curl V·01 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Dumbbell Lying Triceps Extension V·16 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Alternating Dumbbell Curl V·11 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Bench Dip V·01 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Seated Barbell Curl V·21 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Cable Reverse Wrist Curl V·06 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Cable Wrist Curl V·02 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| STAGE CLEAR! TOTAL VOLUME | 10 | 56–76 REPS |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Barbell Bent-Over Row V·05 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Incline Dumbbell Press V·18 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Incline Dumbbell Row V·121 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Incline Dumbbell Flye V·08 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Lat Pulldown V·33 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Cable Crossover V·03 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Straight-Arm Pulldown V·04 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Smith Machine Hip Thrust V·01 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Good Mornings V·01 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Crunch V·07 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Back Extension V·01 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| STAGE CLEAR! TOTAL VOLUME | 12 | 72–96 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Front Squat V·04 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Dumbbell Upright Row V·10 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Deadlift V·03 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Dumbbell Lateral Raise V·45 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Walking Lunge V·06 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Standing Dumbbell Rear Delt Raise V·64 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Leg Extension V·04 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Barbell Shrug V·05 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Standing Calf Raise V·08 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Standing Calf Machine Shrug V·14 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Seated Calf Raise V·06 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| STAGE CLEAR! TOTAL VOLUME | 12 | 60–84 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Barbell Curl V·06 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Incline Dumbbell Overhead Triceps Extension V·05 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Triceps Pressdown V·10 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| High Cable Curl V·14 | 2 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Standing Dumbbell Kickback V·09 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Hammer Curl V·03 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Barbell Wrist Curl V·01 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| STAGE CLEAR! TOTAL VOLUME | 11 | 52–74 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Flye V·11 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Dumbbell Straight Arm Pullback V·03 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Standing Lat Pulldown V·37 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Low-Pulley Cable Crossover V·05 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Reverse-Grip Lat Pulldown V·31 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Dumbbell Bench Press V·01 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Reverse-Grip Bent-Over Row V·03 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Reverse-Grip Bench Press V·17 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Cable Woodchopper (high-pulley) V·02 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Cable Woodchopper (low-pulley) V·04 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| STAGE CLEAR! TOTAL VOLUME | 10 | 56–76 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Curl V·04 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Cable Rear Delt Flye V·03 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Romanian Deadlift V·03 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Cable Lateral Raise V·39 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Barbell Hack Squat V·04 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Smith Machine Upright Row V·17 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Squat V·04 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Seated Calf Raise V·06 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Prone Incline Dumbbell Shrug V·17 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Leg Press Calf Raise V·04 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Cable Toe Raise V·02 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Dumbbell Shrug V·10 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Straight-Arm Pushdown V·03 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| STAGE CLEAR! TOTAL VOLUME | 14 | 70–98 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Triceps Pressdown V·06 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Cable Reverse Curl V·03 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Overhead Cable Triceps Extension (high pulley) V·13 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Prone Incline Dumbbell Curl V·01 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| Dumbbell Lying Triceps Extension V·16 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Alternating Dumbbell Curl V·11 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Bench Dip V·01 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| SUPERSET | ||
| Seated Barbell Curl V·21 | 1 | 2-4 |
| DROP SETS — 2 · 2-4 | ||
| Cable Reverse Wrist Curl V·06 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| SUPERSET | ||
| Cable Wrist Curl V·02 | 1 | 8-10 |
| DROP SETS — 2 · 8-10 | ||
| STAGE CLEAR! TOTAL VOLUME | 10 | 56–76 REPS |