WORLD 2 · THE PLANS

NEW YEAR'S CHALLENGE (2016)

6 WEEKs24 DAYs226 MOVESREADY

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

PRESS START — TRACK THIS PLAN

For all cardio workouts in the Fitter, Faster, Leaner program, refer to the article.

WEEK 1

DAY 19 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Power Push-Up V·09	2	3
Bench Press V·19	3	8-10
Incline Dumbbell Press V·18	3	8-10
Smith Machine Power Row V·30	3	3
Barbell Bent-Over Row V·05	3	8-10
Wide-Grip Lat Pulldown V·30	3	8-10
Barbell Shoulder Press V·13	3	8-10
Barbell Shrug V·05	3	8-10
Rope Cable Crunch V·13	3	15-20
STAGE CLEAR! TOTAL VOLUME	26	204–255 REPS

DAY 28 MOVES · 23 SETS
EXERCISE	SETS	REPETITION RANGE
Jump Squat V·02	2	3
Squat V·04	3	8-10
Leg Press V·02	3	8-10
Triceps Pressdown V·10	3	8-10
Dumbbell Overhead Triceps Extension V·06	3	8-10
Barbell Curl V·06	3	8-10
Barbell Preacher Curl V·01	3	8-10
Standing Calf Raise V·08	3	15-20
STAGE CLEAR! TOTAL VOLUME	23	195–246 REPS

DAY 310 MOVES · 28 SETS
EXERCISE	SETS	REPETITION RANGE
Push-Up V·10	1	sets x reps depends on what stage in Density Training you are at
Dumbbell Flye V·11	3	10-15
SUPERSET
Dumbbell Bench Press V·01	3	10-15
Straight-Arm Pulldown V·04	3	10-15
SUPERSET
Reverse-Grip Lat Pulldown V·31	3	10-15
Dumbbell Lateral Raise V·45	3	10-15
SUPERSET
Seated Dumbbell Shoulder Press V·04	3	10-15
Hanging Leg Raise V·05	3	to failure
TRISET
Crossover Crunch V·01	3	to failure
TRISET
Plank V·03	3	60 sec.
STAGE CLEAR! TOTAL VOLUME	28	180–270 REPS

DAY 410 MOVES · 30 SETS
EXERCISE	SETS	REPETITION RANGE
Leg Extension V·04	3	10-15
SUPERSET
Front Squat V·04	3	10-15
Lying Leg Curl V·04	3	10-15
SUPERSET
Romanian Deadlift V·03	3	10-15
Prone Incline Dumbbell Curl V·01	3	10-15
SUPERSET
Incline Dumbbell Curl V·05	3	10-15
Barbell Lying Triceps Extension V·06	3	10-15
SUPERSET
Close-Grip Bench Press V·15	3	10-15
Seated Calf Raise V·06	3	10-15
SUPERSET
Leg Press Calf Raise V·04	3	10-15
STAGE CLEAR! TOTAL VOLUME	30	300–450 REPS

WEEK 2

DAY 19 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Power Push-Up V·09	2	3
Bench Press V·19	3	8-10
Incline Dumbbell Press V·18	3	8-10
Smith Machine Power Row V·30	3	3
Barbell Bent-Over Row V·05	3	8-10
Wide-Grip Lat Pulldown V·30	3	8-10
Barbell Shoulder Press V·13	3	8-10
Barbell Shrug V·05	3	8-10
Rope Cable Crunch V·13	3	15-20
STAGE CLEAR! TOTAL VOLUME	26	204–255 REPS

DAY 28 MOVES · 23 SETS
EXERCISE	SETS	REPETITION RANGE
Jump Squat V·02	2	3
Squat V·04	3	8-10
Leg Press V·02	3	8-10
Triceps Pressdown V·10	3	8-10
Dumbbell Overhead Triceps Extension V·06	3	8-10
Barbell Curl V·06	3	8-10
Barbell Preacher Curl V·01	3	8-10
Standing Calf Raise V·08	3	15-20
STAGE CLEAR! TOTAL VOLUME	23	195–246 REPS

DAY 310 MOVES · 28 SETS
EXERCISE	SETS	REPETITION RANGE
Push-Up V·10	1	sets x reps depends on what phase of the Density Training you are in
Dumbbell Flye V·11	3	10-15
SUPERSET
Dumbbell Bench Press V·01	3	10-15
Straight-Arm Pulldown V·04	3	10-15
SUPERSET
Reverse-Grip Lat Pulldown V·31	3	10-15
Dumbbell Lateral Raise V·45	3	10-15
SUPERSET
Seated Dumbbell Shoulder Press V·04	3	10-15
Hanging Leg Raise V·05	3	to failure
TRISET
Crossover Crunch V·01	3	to failure
TRISET
Plank V·03	3	60 sec.
STAGE CLEAR! TOTAL VOLUME	28	180–270 REPS

DAY 410 MOVES · 30 SETS
EXERCISE	SETS	REPETITION RANGE
Leg Extension V·04	3	10-15
SUPERSET
Front Squat V·04	3	10-15
Lying Leg Curl V·04	3	10-15
SUPERSET
Romanian Deadlift V·03	3	10-15
Prone Incline Dumbbell Curl V·01	3	10-15
SUPERSET
Incline Dumbbell Curl V·05	3	10-15
Barbell Lying Triceps Extension V·06	3	10-15
SUPERSET
Close-Grip Bench Press V·15	3	10-15
Seated Calf Raise V·06	3	10-15
SUPERSET
Leg Press Calf Raise V·04	3	10-15
STAGE CLEAR! TOTAL VOLUME	30	300–450 REPS

WEEK 3

DAY 19 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Power Push-Up V·09	2	4-5
Bench Press V·19	3	6-7
Incline Bench Press V·05	3	6-7
Smith Machine Power Row V·30	3	4-5
Barbell Bent-Over Row V·05	3	6-7
Reverse-Grip Lat Pulldown V·31	3	6-7
Barbell Shoulder Press V·13	3	6-7
Dumbbell Shrug V·10	3	6-7
Decline Crunch V·09	3	10-14
STAGE CLEAR! TOTAL VOLUME	26	158–193 REPS

DAY 28 MOVES · 24 SETS
EXERCISE	SETS	REPETITION RANGE
Jump Squat V·02	3	4-5
Squat V·04	3	6-7
Dumbbell Lunge V·02	3	6-7
Triceps Pressdown V·10	3	6-7
Barbell Lying Triceps Extension V·06	3	6-7
Barbell Curl V·06	3	6-7
Incline Dumbbell Curl V·05	3	6-7
Standing Calf Raise V·08	3	10-14
STAGE CLEAR! TOTAL VOLUME	24	150–183 REPS

DAY 312 MOVES · 34 SETS
EXERCISE	SETS	REPETITION RANGE
Push-Up V·10	1	sets x reps depends on the phase of the Density Training you are in
Barbell Bent-Over Row V·05	3	16-20
SUPERSET
Bench Press V·19	3	16-20
Seated Cable Row V·59	3	16-20
SUPERSET
Dumbbell Flye V·11	3	16-20
Seated Dumbbell Shoulder Press V·04	3	16-20
SUPERSET
Wide-Grip Lat Pulldown V·30	3	16-20
Dumbbell Bent-Over Lateral Raise V·64	3	16-20
SUPERSET
Dumbbell Shrug V·10	3	16-20
Hip Thrust V·03	3	to failure
TRISET
Crunch V·07	3	to failure
TRISET
Plank V·03	3	90 sec.
STAGE CLEAR! TOTAL VOLUME	34	384–480 REPS

DAY 410 MOVES · 30 SETS
EXERCISE	SETS	REPETITION RANGE
Lying Leg Curl V·04	3	16-20
SUPERSET
Leg Extension V·04	3	16-20
Squat V·04	3	16-20
SUPERSET
Romanian Deadlift V·03	3	16-20
Incline Dumbbell Curl V·05	3	16-20
SUPERSET
Incline Dumbbell Lying Triceps Extension V·13	3	16-20
Triceps Pressdown V·10	3	16-20
SUPERSET
Rope Cable Hammer Curl V·05	3	16-20
Seated Calf Raise V·06	3	16-20
SUPERSET
Leg Press Calf Raise V·04	3	16-20
STAGE CLEAR! TOTAL VOLUME	30	480–600 REPS

WEEK 4

DAY 19 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Power Push-Up V·09	2	4-5
Bench Press V·19	3	6-7
Incline Bench Press V·05	3	6-7
Smith Machine Power Row V·30	3	4-5
Barbell Bent-Over Row V·05	3	6-7
Reverse-Grip Lat Pulldown V·31	3	6-7
Barbell Shoulder Press V·13	3	6-7
Dumbbell Shrug V·10	3	6-7
Decline Crunch V·09	3	10-14
STAGE CLEAR! TOTAL VOLUME	26	158–193 REPS

DAY 28 MOVES · 24 SETS
EXERCISE	SETS	REPETITION RANGE
Jump Squat V·02	3	4-5
Squat V·04	3	6-7
Dumbbell Lunge V·02	3	6-7
Triceps Pressdown V·10	3	6-7
Barbell Lying Triceps Extension V·06	3	6-7
Barbell Curl V·06	3	6-7
Incline Dumbbell Curl V·05	3	6-7
Standing Calf Raise V·08	3	10-14
STAGE CLEAR! TOTAL VOLUME	24	150–183 REPS

DAY 312 MOVES · 34 SETS
EXERCISE	SETS	REPETITION RANGE
Push-Up V·10	1	sets x reps depends on the phase of the Density Training you are in
Barbell Bent-Over Row V·05	3	16-20
SUPERSET
Bench Press V·19	3	16-20
Seated Cable Row V·59	3	16-20
SUPERSET
Dumbbell Flye V·11	3	16-20
Seated Dumbbell Shoulder Press V·04	3	16-20
SUPERSET
Wide-Grip Lat Pulldown V·30	3	16-20
Dumbbell Bent-Over Lateral Raise V·64	3	16-20
SUPERSET
Dumbbell Shrug V·10	3	16-20
Hip Thrust V·03	3	to failure
TRISET
Crunch V·07	3	to failure
TRISET
Plank V·03	3	90 sec.
STAGE CLEAR! TOTAL VOLUME	34	384–480 REPS

DAY 410 MOVES · 30 SETS
EXERCISE	SETS	REPETITION RANGE
Lying Leg Curl V·04	3	16-20
SUPERSET
Leg Extension V·04	3	16-20
Squat V·04	3	16-20
SUPERSET
Romanian Deadlift V·03	3	16-20
Incline Dumbbell Curl V·05	3	16-20
SUPERSET
Incline Dumbbell Lying Triceps Extension V·13	3	16-20
Triceps Pressdown V·10	3	16-20
SUPERSET
Rope Cable Hammer Curl V·05	3	16-20
Seated Calf Raise V·06	3	16-20
SUPERSET
Leg Press Calf Raise V·04	3	16-20
STAGE CLEAR! TOTAL VOLUME	30	480–600 REPS

WEEK 5

DAY 19 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Power Push-Up V·09	2	6-8
Bench Press V·19	3	2-5
Incline Dumbbell Press V·18	3	2-5
Smith Machine Power Row V·30	3	6-8
Barbell Bent-Over Row V·05	3	2-5
Wide-Grip Lat Pulldown V·30	3	2-5
Barbell Shoulder Press V·13	3	2-5
Barbell Shrug V·05	3	2-5
Crunch Medicine Ball Throw V·06	3	6-9
STAGE CLEAR! TOTAL VOLUME	26	84–157 REPS

DAY 28 MOVES · 23 SETS
EXERCISE	SETS	REPETITION RANGE
Jump Squat V·02	2	6-8
Squat V·04	3	2-5
Leg Press V·02	3	2-5
Triceps Pressdown V·10	3	2-5
Dumbbell Overhead Triceps Extension V·06	3	2-5
Barbell Curl V·06	3	2-5
Barbell Preacher Curl V·01	3	2-5
Standing Calf Raise V·08	3	6-9
STAGE CLEAR! TOTAL VOLUME	23	66–133 REPS

DAY 310 MOVES · 28 SETS
EXERCISE	SETS	REPETITION RANGE
Push-Up V·10	1	sets x reps dependson what phase of Density Training you are in
Incline Dumbbell Flye V·08	3	21-30
SUPERSET
Incline Dumbbell Press V·18	3	21-30
Straight-Arm Pulldown V·04	3	21-30
SUPERSET
Wide-Grip Lat Pulldown V·30	3	21-30
Dumbbell Lateral Raise V·45	3	21-30
SUPERSET
Seated Dumbbell Shoulder Press V·04	3	21-30
Cable Woodchopper V·02	3	21-30
TRISET
Rope Cable Crunch V·13	3	21-30
TRISET
Plank V·03	3	2 minutes
STAGE CLEAR! TOTAL VOLUME	28	504–720 REPS

DAY 410 MOVES · 30 SETS
EXERCISE	SETS	REPETITION RANGE
Leg Extension V·04	3	21-30
SUPERSET
Front Squat V·04	3	21-30
Lying Leg Curl V·04	3	21-30
SUPERSET
Romanian Deadlift V·03	3	21-30
Triceps Pressdown V·10	3	21-30
SUPERSET
Overhead Cable Triceps Extension (low pulley) V·15	3	21-30
Barbell Preacher Curl V·01	3	21-30
SUPERSET
Barbell Curl V·06	3	21-30 (EZ-bar)
Standing Calf Raise V·08	3	21-30
SUPERSET
Seated Calf Raise V·06	3	21-30
STAGE CLEAR! TOTAL VOLUME	30	567–810 REPS

WEEK 6

DAY 19 MOVES · 26 SETS
EXERCISE	SETS	REPETITION RANGE
Power Push-Up V·09	2	6-8
Bench Press V·19	3	2-5
Incline Dumbbell Press V·18	3	2-5
Smith Machine Power Row V·30	3	6-8
Barbell Bent-Over Row V·05	3	2-5
Wide-Grip Lat Pulldown V·30	3	2-5
Barbell Shoulder Press V·13	3	2-5
Barbell Shrug V·05	3	2-5
Crunch Medicine Ball Throw V·06	3	6-9
STAGE CLEAR! TOTAL VOLUME	26	84–157 REPS

DAY 28 MOVES · 23 SETS
EXERCISE	SETS	REPETITION RANGE
Jump Squat V·02	2	6-8
Squat V·04	3	2-5
Leg Press V·02	3	2-5
Triceps Pressdown V·10	3	2-5
Dumbbell Overhead Triceps Extension V·06	3	2-5
Barbell Curl V·06	3	2-5
Barbell Preacher Curl V·01	3	2-5
Standing Calf Raise V·08	3	6-9
STAGE CLEAR! TOTAL VOLUME	23	66–133 REPS

DAY 310 MOVES · 28 SETS
EXERCISE	SETS	REPETITION RANGE
Push-Up V·10	1	sets x reps dependson what phase of Density Training you are in
Incline Dumbbell Flye V·08	3	21-30
SUPERSET
Incline Dumbbell Press V·18	3	21-30
Straight-Arm Pulldown V·04	3	21-30
SUPERSET
Wide-Grip Lat Pulldown V·30	3	21-30
Dumbbell Lateral Raise V·45	3	21-30
SUPERSET
Seated Dumbbell Shoulder Press V·04	3	21-30
Cable Woodchopper V·02	3	21-30
TRISET
Rope Cable Crunch V·13	3	21-30
TRISET
Plank V·03	3	2 minutes
STAGE CLEAR! TOTAL VOLUME	28	504–720 REPS

DAY 410 MOVES · 30 SETS
EXERCISE	SETS	REPETITION RANGE
Leg Extension V·04	3	21-30
SUPERSET
Front Squat V·04	3	21-30
Lying Leg Curl V·04	3	21-30
SUPERSET
Romanian Deadlift V·03	3	21-30
Triceps Pressdown V·10	3	21-30
SUPERSET
Overhead Cable Triceps Extension (low pulley) V·15	3	21-30
Barbell Preacher Curl V·01	3	21-30
SUPERSET
Barbell Curl V·06	3	21-30 (EZ Bar)
Standing Calf Raise V·08	3	21-30
SUPERSET
Seated Calf Raise V·06	3	21-30
STAGE CLEAR! TOTAL VOLUME	30	567–810 REPS