WORLD 2 · THE PLANS

MUSCLE MAYHEM — WEEKS 1-4

4 WEEKs16 DAYs124 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 17 MOVES · 28 SETS

For all exercises: Use relatively heavy weight on set #1; moderate weight on set #2; same weight as set #2 and negative reps to failure on set #3; and relatively light weight on set #4. Rest 2-3 minutes between sets.

EXERCISESETSREPETITION RANGE
Bench Press V·1945-6, 8-12, 8-12, 15-20
Incline Dumbbell Press V·1845-6, 8-12, 8-12, 15-20
Incline Dumbbell Flye V·0845-6, 8-12, 8-12, 15-20
Cable Crossover V·0345-6, 8-12, 8-12, 15-20
Close-Grip Bench Press V·1545-6, 8-12, 8-12, 15-20
Triceps Pressdown V·1045-6, 8-12, 8-12, 15-20
One-Arm Overhead Cable Triceps Extension (Low Pulley) V·1445-6, 8-12, 8-12, 15-20
STAGE CLEAR! TOTAL VOLUME28—

DAY 29 MOVES · 36 SETS

For all exercises: Use relatively heavy weight on set #1; moderate weight on set #2; same weight as set #2 and negative reps to failure on set #3; and relatively light weight on set #4. Rest 2-3 minutes between sets.

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·0545-6, 8-12, 8-12, 15-20
Lat Pulldown V·3345-6, 8-12, 8-12, 15-20
Seated Cable Row V·5945-6, 8-12, 8-12, 15-20
Straight-Arm Pulldown V·0445-6, 8-12, 8-12, 15-20
Barbell Curl V·0645-6, 8-12, 8-12, 15-20
Incline Dumbbell Curl V·0545-6, 8-12, 8-12, 15-20
Dumbbell Concentration Curl V·0345-6, 8-12, 8-12, 15-20
Barbell Wrist Curl V·0145-6, 8-12, 8-12, 15-20
Barbell Reverse Wrist Curl V·0145-6, 8-12, 8-12, 15-20
STAGE CLEAR! TOTAL VOLUME36—

DAY 36 MOVES · 24 SETS

For all exercises: Use relatively heavy weight on set #1; moderate weight on set #2; same weight as set #2 and negative reps to failure on set #3; and relatively light weight on set #4. Rest 2-3 minutes between sets.

EXERCISESETSREPETITION RANGE
Squat V·0445-6, 8-12, 8-12, 15-20
Deadlift V·0345-6, 8-12, 8-12, 15-20
Leg Press V·0245-6, 8-12, 8-12, 15-20
Leg Curl V·0445-6, 8-12, 8-12, 15-20
Standing Calf Raise V·0845-6, 8-12, 8-12, 15-20
Seated Calf Raise V·0645-6, 8-12, 8-12, 15-20
STAGE CLEAR! TOTAL VOLUME24—

DAY 49 MOVES · 36 SETS

For all exercises: Use relatively heavy weight on set #1; moderate weight on set #2; same weight as set #2 and negative reps to failure on set #3; and relatively light weight on set #4. Rest 2-3 minutes between sets.

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1345-6, 8-12, 8-12, 15-20
Barbell Upright Row V·0445-6, 8-12, 8-12, 15-20
Dumbbell Lateral Raise V·4545-6, 8-12, 8-12, 15-20
Face Pull V·0245-6, 8-12, 8-12, 15-20
Barbell Shrug V·0545-6, 8-12, 8-12, 15-20
Dumbbell Shrug V·1045-6, 8-12, 8-12, 15-20
Smith Machine Hip Thrust V·0145-6, 8-12, 8-12, 15-20
Weighted Crunch V·0345-6, 8-12, 8-12, 15-20
Cable Oblique Pushdown V·0245-6, 8-12, 8-12, 15-20
STAGE CLEAR! TOTAL VOLUME36—

WEEK 2

DAY 17 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1945-6, 8-12, 8-12, 15-20
Incline Dumbbell Press V·1845-6, 8-12, 8-12, 15-20
Incline Dumbbell Flye V·0845-6, 8-12, 8-12, 15-20
Cable Crossover V·0345-6, 8-12, 8-12, 15-20
Close-Grip Bench Press V·1545-6, 8-12, 8-12, 15-20
Triceps Pressdown V·1045-6, 8-12, 8-12, 15-20
One-Arm Overhead Cable Triceps Extension (Low Pulley) V·1445-6, 8-12, 8-12, 15-20
STAGE CLEAR! TOTAL VOLUME28—

DAY 29 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·0545-6, 8-12, 8-12, 15-20
Lat Pulldown V·3345-6, 8-12, 8-12, 15-20
Seated Cable Row V·5945-6, 8-12, 8-12, 15-20
Straight-Arm Pulldown V·0445-6, 8-12, 8-12, 15-20
Barbell Curl V·0645-6, 8-12, 8-12, 15-20
Incline Dumbbell Curl V·0545-6, 8-12, 8-12, 15-20
Dumbbell Concentration Curl V·0345-6, 8-12, 8-12, 15-20
Barbell Wrist Curl V·0145-6, 8-12, 8-12, 15-20
Barbell Reverse Wrist Curl V·0145-6, 8-12, 8-12, 15-20
STAGE CLEAR! TOTAL VOLUME36—

DAY 36 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
Squat V·0445-6, 8-12, 8-12, 15-20
Deadlift V·0345-6, 8-12, 8-12, 15-20
Leg Press V·0245-6, 8-12, 8-12, 15-20
Leg Curl V·0445-6, 8-12, 8-12, 15-20
Standing Calf Raise V·0845-6, 8-12, 8-12, 15-20
Seated Calf Raise V·0645-6, 8-12, 8-12, 15-20
STAGE CLEAR! TOTAL VOLUME24—

DAY 49 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1345-6, 8-12, 8-12, 15-20
Barbell Upright Row V·0445-6, 8-12, 8-12, 15-20
Dumbbell Lateral Raise V·4545-6, 8-12, 8-12, 15-20
Face Pull V·0245-6, 8-12, 8-12, 15-20
Barbell Shrug V·0545-6, 8-12, 8-12, 15-20
Dumbbell Shrug V·1045-6, 8-12, 8-12, 15-20
Smith Machine Hip Thrust V·0145-6, 8-12, 8-12, 15-20
Weighted Crunch V·0345-6, 8-12, 8-12, 15-20
Cable Oblique Pushdown V·0245-6, 8-12, 8-12, 15-20
STAGE CLEAR! TOTAL VOLUME36—

WEEK 3

DAY 17 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1945-6, 8-12, 8-12, 15-20
Incline Dumbbell Press V·1845-6, 8-12, 8-12, 15-20
Incline Dumbbell Flye V·0845-6, 8-12, 8-12, 15-20
Cable Crossover V·0345-6, 8-12, 8-12, 15-20
Close-Grip Bench Press V·1545-6, 8-12, 8-12, 15-20
Triceps Pressdown V·1045-6, 8-12, 8-12, 15-20
One-Arm Overhead Cable Triceps Extension (Low Pulley) V·1445-6, 8-12, 8-12, 15-20
STAGE CLEAR! TOTAL VOLUME28—

DAY 29 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·0545-6, 8-12, 8-12, 15-20
Lat Pulldown V·3345-6, 8-12, 8-12, 15-20
Seated Cable Row V·5945-6, 8-12, 8-12, 15-20
Straight-Arm Pulldown V·0445-6, 8-12, 8-12, 15-20
Barbell Curl V·0645-6, 8-12, 8-12, 15-20
Incline Dumbbell Curl V·0545-6, 8-12, 8-12, 15-20
Dumbbell Concentration Curl V·0345-6, 8-12, 8-12, 15-20
Barbell Wrist Curl V·0145-6, 8-12, 8-12, 15-20
Barbell Reverse Wrist Curl V·0145-6, 8-12, 8-12, 15-20
STAGE CLEAR! TOTAL VOLUME36—

DAY 36 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
Squat V·0445-6, 8-12, 8-12, 15-20
Deadlift V·0345-6, 8-12, 8-12, 15-20
Leg Press V·0245-6, 8-12, 8-12, 15-20
Leg Curl V·0445-6, 8-12, 8-12, 15-20
Standing Calf Raise V·0845-6, 8-12, 8-12, 15-20
Seated Calf Raise V·0645-6, 8-12, 8-12, 15-20
STAGE CLEAR! TOTAL VOLUME24—

DAY 49 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1345-6, 8-12, 8-12, 15-20
Barbell Upright Row V·0445-6, 8-12, 8-12, 15-20
Dumbbell Lateral Raise V·4545-6, 8-12, 8-12, 15-20
Face Pull V·0245-6, 8-12, 8-12, 15-20
Barbell Shrug V·0545-6, 8-12, 8-12, 15-20
Dumbbell Shrug V·1045-6, 8-12, 8-12, 15-20
Smith Machine Hip Thrust V·0145-6, 8-12, 8-12, 15-20
Weighted Crunch V·0345-6, 8-12, 8-12, 15-20
Cable Oblique Pushdown V·0245-6, 8-12, 8-12, 15-20
STAGE CLEAR! TOTAL VOLUME36—

WEEK 4

DAY 17 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1945-6, 8-12, 8-12, 15-20
Incline Dumbbell Press V·1845-6, 8-12, 8-12, 15-20
Incline Dumbbell Flye V·0845-6, 8-12, 8-12, 15-20
Cable Crossover V·0345-6, 8-12, 8-12, 15-20
Close-Grip Bench Press V·1545-6, 8-12, 8-12, 15-20
Triceps Pressdown V·1045-6, 8-12, 8-12, 15-20
One-Arm Overhead Cable Triceps Extension (Low Pulley) V·1445-6, 8-12, 8-12, 15-20
STAGE CLEAR! TOTAL VOLUME28—

DAY 29 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·0545-6, 8-12, 8-12, 15-20
Lat Pulldown V·3345-6, 8-12, 8-12, 15-20
Seated Cable Row V·5945-6, 8-12, 8-12, 15-20
Straight-Arm Pulldown V·0445-6, 8-12, 8-12, 15-20
Barbell Curl V·0645-6, 8-12, 8-12, 15-20
Incline Dumbbell Curl V·0545-6, 8-12, 8-12, 15-20
Dumbbell Concentration Curl V·0345-6, 8-12, 8-12, 15-20
Barbell Wrist Curl V·0145-6, 8-12, 8-12, 15-20
Barbell Reverse Wrist Curl V·0145-6, 8-12, 8-12, 15-20
STAGE CLEAR! TOTAL VOLUME36—

DAY 36 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
Squat V·0445-6, 8-12, 8-12, 15-20
Deadlift V·0345-6, 8-12, 8-12, 15-20
Leg Press V·0245-6, 8-12, 8-12, 15-20
Leg Curl V·0445-6, 8-12, 8-12, 15-20
Standing Calf Raise V·0845-6, 8-12, 8-12, 15-20
Seated Calf Raise V·0645-6, 8-12, 8-12, 15-20
STAGE CLEAR! TOTAL VOLUME24—

DAY 49 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1345-6, 8-12, 8-12, 15-20
Barbell Upright Row V·0445-6, 8-12, 8-12, 15-20
Dumbbell Lateral Raise V·4545-6, 8-12, 8-12, 15-20
Face Pull V·0245-6, 8-12, 8-12, 15-20
Barbell Shrug V·0545-6, 8-12, 8-12, 15-20
Dumbbell Shrug V·1045-6, 8-12, 8-12, 15-20
Smith Machine Hip Thrust V·0145-6, 8-12, 8-12, 15-20
Weighted Crunch V·0345-6, 8-12, 8-12, 15-20
Cable Oblique Pushdown V·0245-6, 8-12, 8-12, 15-20
STAGE CLEAR! TOTAL VOLUME36—