NEW YEAR'S CHALLENGE (2018)
6 WEEKs32 DAYs468 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Dumbbell Press V·27 | 5 | 5 |
| Incline Dumbbell Row V·121 | 5 | 5 |
| Dumbbell Squat V·14 | 5 | 5 |
| Dumbbell Shoulder Press V·04 | 5 | 5 |
| Dumbbell Shrug V·10 | 5 | 5 |
| Seated Calf Raise V·06 | 5 | 5 |
| Dumbbell Overhead Triceps Extension V·06 | 5 | 5 |
| Dumbbell Curl V·12 | 5 | 5 |
| Dumbbell Wrist Curl V·03 | 5 | 5 |
| Rope Cable Crunch V·13 | 5 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 250 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Dumbbell Press V·27 | 5 | 5 |
| Incline Dumbbell Row V·121 | 5 | 5 |
| Dumbbell Squat V·14 | 5 | 5 |
| Dumbbell Shoulder Press V·04 | 5 | 5 |
| Dumbbell Shrug V·10 | 5 | 5 |
| Seated Calf Raise V·06 | 5 | 5 |
| Dumbbell Overhead Triceps Extension V·06 | 5 | 5 |
| Dumbbell Curl V·12 | 5 | 5 |
| Dumbbell Wrist Curl V·03 | 5 | 5 |
| Rope Cable Crunch V·13 | 5 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 250 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Dumbbell Press V·27 | 5 | 5 |
| Incline Dumbbell Row V·121 | 5 | 5 |
| Dumbbell Squat V·14 | 5 | 5 |
| Dumbbell Shoulder Press V·04 | 5 | 5 |
| Dumbbell Shrug V·10 | 5 | 5 |
| Seated Calf Raise V·06 | 5 | 5 |
| Dumbbell Overhead Triceps Extension V·06 | 5 | 5 |
| Dumbbell Curl V·12 | 5 | 5 |
| Dumbbell Wrist Curl V·03 | 5 | 5 |
| Rope Cable Crunch V·13 | 5 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 250 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Dumbbell Press V·27 | 5 | 5 |
| Incline Dumbbell Row V·121 | 5 | 5 |
| Dumbbell Squat V·14 | 5 | 5 |
| Dumbbell Shoulder Press V·04 | 5 | 5 |
| Dumbbell Shrug V·10 | 5 | 5 |
| Seated Calf Raise V·06 | 5 | 5 |
| Dumbbell Overhead Triceps Extension V·06 | 5 | 5 |
| Dumbbell Curl V·12 | 5 | 5 |
| Dumbbell Wrist Curl V·03 | 5 | 5 |
| Rope Cable Crunch V·13 | 5 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 250 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Dumbbell Press V·27 | 5 | 5 |
| Incline Dumbbell Row V·121 | 5 | 5 |
| Dumbbell Squat V·14 | 5 | 5 |
| Dumbbell Shoulder Press V·04 | 5 | 5 |
| Dumbbell Shrug V·10 | 5 | 5 |
| Seated Calf Raise V·06 | 5 | 5 |
| Dumbbell Overhead Triceps Extension V·06 | 5 | 5 |
| Dumbbell Curl V·12 | 5 | 5 |
| Dumbbell Wrist Curl V·03 | 5 | 5 |
| Rope Cable Crunch V·13 | 5 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 250 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 6-8 |
| SUPERSET | ||
| Bench Press V·19 | 3 | 6-8 |
| Squat V·04 | 3 | 6-8 |
| SUPERSET | ||
| Barbell Roll Out V·01 | 3 | 6-8 |
| Straight-Arm Pushdown V·03 | 3 | 6-8 |
| SUPERSET | ||
| Barbell Upright Row V·04 | 3 | 6-8 |
| Triceps Pressdown V·10 | 3 | 6-8 |
| SUPERSET | ||
| Barbell Curl V·06 | 3 | 6-8 |
| Barbell Reverse Wrist Curl V·01 | 3 | 6-8 |
| SUPERSET | ||
| Barbell Wrist Curl V·01 | 3 | 6-8 |
| Seated Toe Raise V·03 | 3 | 6-8 |
| SUPERSET | ||
| Standing Calf Raise V·08 | 3 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 216–288 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 6-8 |
| SUPERSET | ||
| Barbell Bent-Over Row V·05 | 3 | 6-8 |
| Barbell Roll Out V·01 | 3 | 6-8 |
| SUPERSET | ||
| Squat V·04 | 3 | 6-8 |
| Barbell Upright Row V·04 | 3 | 6-8 |
| SUPERSET | ||
| Straight-Arm Pushdown V·03 | 3 | 6-8 |
| Barbell Curl V·06 | 3 | 6-8 |
| SUPERSET | ||
| Triceps Pressdown V·10 | 3 | 6-8 |
| Barbell Wrist Curl V·01 | 3 | 6-8 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 3 | 6-8 |
| Standing Calf Raise V·08 | 3 | 6-8 |
| SUPERSET | ||
| Seated Toe Raise V·03 | 3 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 216–288 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 2 | 5-6 |
| SUPERSET | ||
| Dumbbell Flye V·11 | 2 | 12-15 |
| Wide-Grip Lat Pulldown V·30 | 2 | 5-6 |
| SUPERSET | ||
| Straight-Arm Pulldown V·04 | 2 | 12-15 |
| Squat V·04 | 2 | 5-6 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 2 | 12-15 |
| Barbell Shoulder Press V·13 | 2 | 5-6 |
| SUPERSET | ||
| Dumbbell Lateral Raise V·45 | 2 | 12-15 |
| Barbell Shrug V·05 | 2 | 5-6 |
| SUPERSET | ||
| Barbell Behind-Back Shrug V·02 | 2 | 12-15 |
| Standing Calf Raise V·08 | 2 | 5-6 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 2 | 12-15 |
| Close-Grip Bench Press V·15 | 2 | 5-6 |
| SUPERSET | ||
| Dumbbell Overhead Triceps Extension V·06 | 2 | 12-15 |
| Barbell Curl V·06 | 2 | 5-6 |
| SUPERSET | ||
| Prone Incline Dumbbell Curl V·01 | 2 | 12-15 |
| Hip Thrust V·03 | 2 | 5-6 |
| SUPERSET | ||
| Rope Cable Crunch V·13 | 2 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 306–378 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Flye V·11 | 2 | 12-15 |
| SUPERSET | ||
| Bench Press V·19 | 2 | 5-6 |
| Straight-Arm Pulldown V·04 | 2 | 12-15 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 2 | 5-6 |
| Romanian Deadlift V·03 | 2 | 12-15 |
| SUPERSET | ||
| Squat V·04 | 2 | 5-6 |
| Dumbbell Lateral Raise V·45 | 2 | 12-15 |
| SUPERSET | ||
| Barbell Shoulder Press V·13 | 2 | 5-6 |
| Barbell Behind-Back Shrug V·02 | 2 | 12-15 |
| SUPERSET | ||
| Barbell Shrug V·05 | 2 | 5-6 |
| Seated Calf Raise V·06 | 2 | 12-15 |
| SUPERSET | ||
| Standing Calf Raise V·08 | 2 | 5-6 |
| Dumbbell Overhead Triceps Extension V·06 | 2 | 12-15 |
| SUPERSET | ||
| Close-Grip Bench Press V·15 | 2 | 5-6 |
| Prone Incline Dumbbell Curl V·01 | 2 | 12-15 |
| SUPERSET | ||
| Barbell Curl V·06 | 2 | 5-6 |
| Rope Cable Crunch V·13 | 2 | 12-15 |
| SUPERSET | ||
| Hip Thrust V·03 | 2 | 5-6 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 306–378 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Dumbbell Press V·27 | 2 | 4-6 |
| EXTENDED SET | ||
| Dumbbell Bench Press V·01 | 2 | to failure |
| Barbell Bent-Over Row V·05 | 2 | 4-6 |
| EXTENDED SET | ||
| Reverse-Grip Bent-Over Row V·03 | 2 | to failure |
| Romanian Deadlift V·03 | 2 | 4-6 |
| EXTENDED SET | ||
| Deadlift V·03 | 2 | to failure |
| Dumbbell Bent-Over Lateral Raise V·64 | 2 | 4-6 |
| EXTENDED SET | ||
| Dumbbell Lateral Raise V·45 | 2 | to failure |
| Barbell Behind-Back Shrug V·02 | 2 | 4-6 |
| EXTENDED SET | ||
| Barbell Shrug V·05 | 2 | to failure |
| Seated Calf Raise V·06 | 2 | 4-6 |
| EXTENDED SET | ||
| Standing Calf Raise V·08 | 2 | to failure |
| Prone Incline Dumbbell Curl V·01 | 2 | 4-6 |
| EXTENDED SET | ||
| Incline Dumbbell Curl V·05 | 2 | to failure |
| Rope Triceps Pressdown V·08 | 2 | 4-6 |
| EXTENDED SET | ||
| Triceps Pressdown V·10 | 2 | to failure |
| Hanging Leg Raise V·05 | 2 | to failure |
| EXTENDED SET | ||
| Hip Thrust V·03 | 2 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 36 | 64–96 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Bench Press V·01 | 2 | 4-6 |
| EXTENDED SET | ||
| Reverse-Grip Dumbbell Press V·27 | 2 | to failure |
| Reverse-Grip Bent-Over Row V·03 | 2 | 4-6 |
| EXTENDED SET | ||
| Barbell Bent-Over Row V·05 | 2 | to failure |
| Deadlift V·03 | 2 | 4-6 |
| EXTENDED SET | ||
| Romanian Deadlift V·03 | 2 | to failure |
| Dumbbell Lateral Raise V·45 | 2 | 4-6 |
| EXTENDED SET | ||
| Dumbbell Bent-Over Lateral Raise V·64 | 2 | to failure |
| Barbell Shrug V·05 | 2 | 4-6 |
| EXTENDED SET | ||
| Barbell Behind-Back Shrug V·02 | 2 | to failure |
| Standing Calf Raise V·08 | 2 | 4-6 |
| EXTENDED SET | ||
| Seated Calf Raise V·06 | 2 | to failure |
| Incline Dumbbell Curl V·05 | 2 | 4-6 |
| EXTENDED SET | ||
| Prone Incline Dumbbell Curl V·01 | 2 | to failure |
| Triceps Pressdown V·10 | 2 | 4-6 |
| EXTENDED SET | ||
| Rope Triceps Pressdown V·08 | 2 | to failure |
| Hip Thrust V·03 | 2 | to failure |
| EXTENDED SET | ||
| Hanging Leg Raise V·05 | 2 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 36 | 64–96 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Machine Chest Press V·52 | 2 | 5/5/5 |
| Seated Cable Row V·59 | 2 | 5/5/5 |
| Dumbbell Squat V·14 | 2 | 5/5/5 |
| Standing Dumbbell Shoulder Press V·30 | 2 | 5/5/5 |
| Cable Shrug V·04 | 2 | 5/5/5 |
| Cable Standing Calf Raise V·04 | 2 | 5/5/5 |
| Rope Triceps Pressdown V·08 | 2 | 5/5/5 |
| Cable Curl V·09 | 2 | 5/5/5 |
| Dumbbell Wrist Curl V·03 | 2 | 5/5/5 |
| Crunch V·07 | 2 | 5/5/5 |
| STAGE CLEAR! TOTAL VOLUME | 20 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Dumbbell Bench Press V·27 | 2 | 5/5/5 |
| Incline Dumbbell Straight-Arm Pullback V·01 | 2 | 5/5/5 |
| Dumbbell Romanian Deadlift V·04 | 2 | 5/5/5 |
| Dumbbell Shoulder Press V·04 | 2 | 5/5/5 |
| Dumbbell Behind-Back Upright Row V·14 | 2 | 5/5/5 |
| Dumbbell Seated Calf Raise V·03 | 2 | 5/5/5 |
| Dumbbell Overhead Triceps Extension V·06 | 2 | 5/5/5 |
| Incline Dumbbell Curl V·05 | 2 | 5/5/5 |
| Dumbbell Reverse Wrist Curl V·03 | 2 | 5/5/5 |
| Hip Thrust V·03 | 2 | 5/5/5 |
| STAGE CLEAR! TOTAL VOLUME | 20 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| One-Arm Cable Flye V·28 | 2 | 5/5/5 |
| One-Arm Seated Cable Row V·58 | 2 | 5/5/5 |
| Step-Up V·05 | 2 | 5/5/5 |
| One-Arm Dumbbell Lateral Raise V·43 | 2 | 5/5/5 |
| One-Arm Cable Shrug V·03 | 2 | 5/5/5 |
| One-Leg Standing Calf Raise V·16 | 2 | 5/5/5 |
| Dumbbell Kickback V·05 | 2 | 5/5/5 |
| Dumbbell Concentration Curl V·03 | 2 | 5/5/5 |
| Dumbbell Wrist Curl V·03 | 2 | 5/5/5 |
| Cable Woodchopper V·02 | 2 | 5/5/5 |
| STAGE CLEAR! TOTAL VOLUME | 20 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 2 | 5/5/5 |
| Power Row V·06 | 2 | 5/5/5 |
| Squat V·04 | 2 | 5/5/5 |
| Barbell Upright Row V·04 | 2 | 5/5/5 |
| Barbell Behind-Back Shrug V·02 | 2 | 5/5/5 |
| Barbell Seated Calf Raise V·02 | 2 | 5/5/5 |
| Barbell Lying Triceps Extension V·06 | 2 | 5/5/5 |
| Barbell Curl V·06 | 2 | 5/5/5 |
| Barbell Behind-Back Wrist Curl V·02 | 2 | 5/5/5 |
| Hanging Leg Raise V·05 | 2 | 5/5/5 |
| STAGE CLEAR! TOTAL VOLUME | 20 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Cable Reverse-Grip Chest Press V·74 | 2 | 5/5/5 |
| Straight-Arm Pulldown V·04 | 2 | 5/5/5 |
| Cable Reverse Lunge V·01 | 2 | 5/5/5 |
| One-Arm Cable Shoulder Press V·26 | 2 | 5/5/5 |
| Straight-Arm Pushdown V·03 | 2 | 5/5/5 |
| Cable Standing Calf Raise V·04 | 2 | 5/5/5 |
| Reverse-Grip Triceps Pressdown V·06 | 2 | 5/5/5 |
| Rope Cable Hammer Curl V·05 | 2 | 5/5/5 |
| Cable Reverse Wrist Curl V·06 | 2 | 5/5/5 |
| Rope Cable Crunch V·13 | 2 | 5/5/5 |
| STAGE CLEAR! TOTAL VOLUME | 20 | — |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 10 | 10 |
| Barbell Bent-Over Row V·05 | 10 | 10 |
| Barbell Shoulder Press V·13 | 10 | 10 |
| Barbell Shrug V·05 | 10 | 10 |
| Crunch V·07 | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 500 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 10 | 10 |
| Standing Calf Raise V·08 | 10 | 10 |
| Triceps Pressdown V·10 | 10 | 10 |
| Incline Dumbbell Curl V·05 | 10 | 10 |
| Dumbbell Wrist Curl V·03 | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 500 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Cable Crossover V·03 | 10 | 10 |
| Straight-Arm Pulldown V·04 | 10 | 10 |
| Cable Lateral Raise V·39 | 10 | 10 |
| Straight-Arm Pushdown V·03 | 10 | 10 |
| Cable Woodchopper V·02 | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 500 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Romanian Deadlift V·03 | 10 | 10 |
| Seated Calf Raise V·06 | 10 | 10 |
| Barbell Lying Triceps Extension V·06 | 10 | 10 |
| Barbell Curl V·06 | 10 | 10 |
| Barbell Reverse Wrist Curl V·01 | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 500 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Dumbbell Press V·27 | 10 | 10 |
| Wide-Grip Lat Pulldown V·30 | 10 | 10 |
| Dumbbell Upright Row V·10 | 10 | 10 |
| Dumbbell Shrug V·10 | 10 | 10 |
| Hip Thrust V·03 | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 500 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 10 | 10 |
| Leg Press Calf Raise V·04 | 10 | 10 |
| Overhead Cable Triceps Extension (low pulley) V·15 | 10 | 10 |
| High Cable Curl V·14 | 10 | 10 |
| Behind-Back Wrist Curl V·02 | 10 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 500 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 10 |
| Incline Dumbbell Flye V·08 | 3 | 10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 10 |
| Straight-Arm Pulldown V·04 | 3 | 10 |
| Squat V·04 | 3 | 10 |
| Romanian Deadlift V·03 | 3 | 10 |
| Standing Dumbbell Shoulder Press V·30 | 3 | 10 |
| Dumbbell Lateral Raise V·45 | 3 | 10 |
| Dumbbell Shrug V·10 | 3 | 10 |
| Straight-Arm Pushdown V·03 | 3 | 10 |
| Standing Calf Raise V·08 | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 10 |
| Barbell Lying Triceps Extension V·06 | 3 | 10 |
| Triceps Pressdown V·10 | 3 | 10 |
| Barbell Curl V·06 | 3 | 10 |
| Incline Dumbbell Curl V·05 | 3 | 10 |
| Dumbbell Wrist Curl V·03 | 3 | 10 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 10 |
| Smith Machine Crunch V·05 | 3 | 10 |
| Smith Machine Hip Thrust V·01 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 60 | 600 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Dumbbell Flye V·08 | 3 | 10 |
| Bench Press V·19 | 3 | 10 |
| Straight-Arm Pulldown V·04 | 3 | 10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 10 |
| Romanian Deadlift V·03 | 3 | 10 |
| Squat V·04 | 3 | 10 |
| Dumbbell Lateral Raise V·45 | 3 | 10 |
| Standing Dumbbell Shoulder Press V·30 | 3 | 10 |
| Straight-Arm Pushdown V·03 | 3 | 10 |
| Dumbbell Shrug V·10 | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 10 |
| Standing Calf Raise V·08 | 3 | 10 |
| Triceps Pressdown V·10 | 3 | 10 |
| Barbell Lying Triceps Extension V·06 | 3 | 10 |
| Incline Dumbbell Curl V·05 | 3 | 10 |
| Barbell Curl V·06 | 3 | 10 |
| Barbell Reverse Wrist Curl V·01 | 3 | 10 |
| Barbell Wrist Curl V·01 | 3 | 10 |
| Smith Machine Hip Thrust V·01 | 3 | 10 |
| Smith Machine Crunch V·05 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 60 | 600 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 10 |
| SUPERSET | ||
| Incline Dumbbell Flye V·08 | 3 | 10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 10 |
| SUPERSET | ||
| Straight-Arm Pulldown V·04 | 3 | 10 |
| Squat V·04 | 3 | 10 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 10 |
| Standing Dumbbell Shoulder Press V·30 | 3 | 10 |
| SUPERSET | ||
| Dumbbell Lateral Raise V·45 | 3 | 10 |
| Dumbbell Shrug V·10 | 3 | 10 |
| SUPERSET | ||
| Straight-Arm Pushdown V·03 | 3 | 10 |
| Standing Calf Raise V·08 | 3 | 10 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 3 | 10 |
| Barbell Lying Triceps Extension V·06 | 3 | 10 |
| SUPERSET | ||
| Triceps Pressdown V·10 | 3 | 10 |
| Barbell Curl V·06 | 3 | 10 |
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 3 | 10 |
| Barbell Wrist Curl V·01 | 3 | 10 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 3 | 10 |
| Smith Machine Crunch V·05 | 3 | 10 |
| SUPERSET | ||
| Smith Machine Hip Thrust V·01 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 60 | 600 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Bench Press V·01 | 3 | 10 |
| Smith Machine Bench Press V·39 | 3 | 10 |
| Seated Cable Row V·59 | 3 | 10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 10 |
| Squat V·04 | 3 | 10 |
| Deadlift V·03 | 3 | 10 |
| Standing Dumbbell Shoulder Press V·30 | 3 | 10 |
| Machine Shoulder Press V·09 | 3 | 10 |
| Smith Machine Shrug V·13 | 3 | 10 |
| Smith Machine Behind-Back Shrug V·05 | 3 | 10 |
| Smith Machine Standing Calf Raise V·06 | 3 | 10 |
| Leg Press Calf Raise V·04 | 3 | 10 |
| Close-Grip Bench Press V·15 | 3 | 10 |
| Triceps Dip V·04 | 3 | 10 |
| Smith Machine Drag Curl V·02 | 3 | 10 |
| Dumbbell Curl V·12 | 3 | 10 |
| Barbell Wrist Curl V·01 | 3 | 10 |
| Barbell Behind-Back Wrist Curl V·02 | 3 | 10 |
| Smith Machine Crunch V·05 | 3 | 10 |
| Rope Cable Crunch V·13 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 60 | 600 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Low-Pulley Cable Crossover V·05 | 3 | 10 |
| High-Pulley Cable Crossover V·02 | 3 | 10 |
| Straight-Arm Pulldown V·04 | 3 | 10 |
| Dumbbell Straight Arm Pullback V·03 | 3 | 10 |
| Romanian Deadlift V·03 | 3 | 10 |
| Step-Up V·05 | 3 | 10 |
| Dumbbell Lateral Raise V·45 | 3 | 10 |
| One-Arm Cable Rear Delt Flye V·06 | 3 | 10 |
| One-Arm Dumbbell Shrug V·09 | 3 | 10 |
| Barbell Behind-Back Shrug V·02 | 3 | 10 |
| Smith Machine Standing Calf Raise V·06 | 3 | 10 |
| Leg Press Calf Raise V·04 | 3 | 10 |
| Close-Grip Bench Press V·15 | 3 | 10 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 | 3 | 10 |
| Dumbbell Concentration Curl V·03 | 3 | 10 |
| Incline Dumbbell Curl V·05 | 3 | 10 |
| Barbell Wrist Curl V·01 | 3 | 10 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 10 |
| Rope Cable Crunch V·13 | 3 | 10 |
| Cable Oblique Pushdown V·02 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 60 | 600 REPS |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Low-Pulley Cable Crossover V·05 | 1 | 15-20 |
| Cable Cross-Over Chest Press from Mid Pulley V·05 | 1 | 15-20 |
| Cable Cross-Over Chest Press from High Pulley V·01 | 1 | 15-20 |
| Wide-Grip Lat Pulldown V·30 | 1 | 15-20 |
| Reverse-Grip Lat Pulldown V·31 | 1 | 15-20 |
| Close-Grip Lat Pulldown V·29 | 1 | 15-20 |
| Deadlift V·03 | 1 | 15-20 |
| Barbell Hack Squat V·04 | 1 | 15-20 |
| Romanian Deadlift V·03 | 1 | 15-20 |
| Cable Lateral Raise V·39 | 1 | 15-20 |
| Cable Front Raise V·41 | 1 | 15-20 |
| Standing Cable Reverse Flye V·07 | 1 | 15-20 |
| One-Arm Cable Shrug V·03 | 1 | 15-20 |
| Cable Shrug V·04 | 1 | 15-20 |
| Straight-Arm Pushdown V·03 | 1 | 15-20 |
| Leg Press Calf Raise V·04 | 1 | 15-20 |
| One-Leg Leg Press Calf Raise V·01 | 1 | 15-20 |
| Seated Calf Raise V·06 | 1 | 15-20 |
| Smith Machine Close-Grip Bench Press V·33 | 1 | 15-20 |
| Dumbbell Neutral Grip Bench Press V·28 | 1 | 15-20 |
| Close-Grip Push-Up V·05 | 1 | 15-20 |
| Dumbbell Curl V·12 | 1 | 15-20 |
| Alternating Dumbbell Curl V·11 | 1 | 15-20 |
| Hammer Curl V·03 | 1 | 15-20 |
| Standing Cable Crunch V·12 | 1 | 15-20 |
| Rope Cable Crunch V·13 | 1 | 15-20 |
| Bent Over Cable Crunch V·13 | 1 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 405–540 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Dumbbell Flye V·08 | 1 | 10-12 |
| Dumbbell Flye V·11 | 1 | 10-12 |
| Decline Dumbbell Flye V·05 | 1 | 10-12 |
| Wide-Grip Lat Pulldown V·30 | 1 | 10-12 |
| Rope Pulldown V·32 | 1 | 10-12 |
| Reverse-Grip Lat Pulldown V·31 | 1 | 10-12 |
| Front Lunge V·04 | 1 | 10-12 |
| Side Lunge V·03 | 1 | 10-12 |
| Dumbbell Reverse Lunge V·03 | 1 | 10-12 |
| Standing Dumbbell Shoulder Press V·30 | 1 | 10-12 |
| Arnold Press V·01 | 1 | 10-12 |
| Dumbbell Shoulder Press (neutral grip) V·06 | 1 | 10-12 |
| Y-Raise V·03 | 1 | 10-12 |
| Straight-Arm Dip V·02 | 1 | 10-12 |
| Standing Band Y-Raise V·04 | 1 | 10-12 |
| Standing Calf Raise V·08 | 1 | 10-12 |
| One-Leg Standing Calf Raise V·16 | 1 | 10-12 |
| Smith Machine Standing Calf Raise V·06 | 1 | 10-12 |
| Barbell Lying Triceps Extension V·06 | 1 | 10-12 |
| Dumbbell Lying Triceps Extension V·16 | 1 | 10-12 |
| Lying Cable Triceps Extension V·10 | 1 | 10-12 |
| Prone Incline Dumbbell Curl V·01 | 1 | 10-12 |
| Barbell Preacher Curl V·01 | 1 | 10-12 |
| One-Arm Dumbbell Preacher Curl V·08 | 1 | 10-12 |
| Decline Crunch V·09 | 1 | 10-12 |
| Exercise Ball Crunch V·24 | 1 | 10-12 |
| Crunch V·07 | 1 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 270–324 REPS |