WORLD 2 · THE PLANS

NEW YEAR'S CHALLENGE (2019)

6 WEEKs42 DAYs788 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 128 MOVES · 46 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·19315
SUPERSET
Barbell Bent-Over Row V·05315
Incline Dumbbell Press V·18115
EXTENDED SET
Dumbbell Bench Press V·011To failure
EXTENDED SET
Decline Dumbbell Press V·091To failure
Wide-Grip Lat Pulldown V·30115
EXTENDED SET
Close-Grip Lat Pulldown V·291To failure
EXTENDED SET
Reverse-Grip Lat Pulldown V·311To failure
One-Arm Low-Pulley Cable Crossover V·04315
STAGGERED SET
One-Arm Seated Cable Row V·58315
Barbell Lying Triceps Extension V·06315
SUPERSET
Barbell Curl V·06315
Reverse-Grip Triceps Pressdown V·06115
EXTENDED SET
Rope Triceps Pressdown V·081To failure
EXTENDED SET
Triceps Pressdown V·101To failure
Prone Incline Dumbbell Curl V·01115
EXTENDED SET
Incline Dumbbell Curl V·051To failure
EXTENDED SET
Alternating Dumbbell Curl V·111To failure
Dumbbell Kickback V·05215
STAGGERED SET
Dumbbell Concentration Curl V·03215
Barbell Reverse Wrist Curl V·01215
SUPERSET
Hip Thrust V·03215
Dumbbell Wrist Curl V·03215
STAGGERED SET
Cable Oblique Pushdown V·02215
Front Squat V·04136-45
Dumbbell Upright Row V·10136-45
Dumbbell Shrug V·10136-45
Seated Calf Raise V·06136-45
STAGE CLEAR! TOTAL VOLUME46654–690 REPS

DAY 220 MOVES · 34 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·13315
SUPERSET
Deadlift V·03315
Dumbbell Bent-Over Lateral Raise V·64115
EXTENDED SET
Dumbbell Front Raise V·441To failure
EXTENDED SET
Dumbbell Lateral Raise V·451To failure
Front Squat V·04115
EXTENDED SET
Back Squat (narrow stance) V·231To failure
EXTENDED SET
Back Squat (wide stance) V·081To failure
One-Arm Cable Upright Row V·05315
STAGGERED SET
Step-Up V·05315
Smith Machine Behind-Back Shrug V·05315
SUPERSET
Smith Machine Seated Calf Raise V·04315
One-Arm Straight-Arm Pushdown V·02215
STAGGERED SET
One-Leg Leg Press Calf Raise V·01215
Cable Flye V·28136-45
Straight-Arm Pulldown V·04136-45
Overhead Cable Triceps Extension (high pulley) V·13136-45
High Cable Curl V·14136-45
Barbell Wrist Curl V·01136-45
Crunch V·07136-45
STAGE CLEAR! TOTAL VOLUME34576–630 REPS

DAY 39 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Power Clean V·0122-3
Power Push-Up V·0922-3
Jump Squat V·0222-3
Smith Machine Power Row V·3022-3
Medicine Ball Overhead Throw and Catch V·0122-3
Calf Jumps V·0122-3
Barbell Power Shrug V·0122-3
Medicine Ball Biceps Curl Throw V·6522-3
Medicine Ball Crunch Throw V·0622-3
STAGE CLEAR! TOTAL VOLUME1836–54 REPS

DAY 428 MOVES · 50 SETS

EXERCISESETSREPETITION RANGE
Reverse-Grip Dumbbell Incline Row V·120315
SUPERSET
Reverse-Grip Incline Dumbbell Press V·19315
Straight-Arm Pulldown V·04115
EXTENDED SET
Standing Lat Pulldown V·371To failure
EXTENDED SET
Wide-Grip Lat Pulldown V·301To failure
Low-Pulley Cable Crossover V·05115
EXTENDED SET
Standing Cable Flye V·271To failure
EXTENDED SET
Cable Crossover V·031To failure
One-Arm Lat Pulldown V·27315
STAGGERED SET
One-Arm Reverse-Grip Cable Press V·75315
Seated Barbell Curl V·21315
SUPERSET
Close-Grip Bench Press V·15315
Barbell Preacher Curl V·01115
EXTENDED SET
Barbell Curl (close-grip) V·661To failure
EXTENDED SET
Barbell Curl (wide-grip) V·051To failure
Barbell Overhead Triceps Extension V·16115
EXTENDED SET
Barbell Lying Triceps Extension V·061To failure
EXTENDED SET
Close-Grip Bench Press V·151To failure
One-Arm Dumbbell Overhead Triceps Extension V·04215
STAGGERED SET
Behind-Back Cable Curl V·08215
Rope Cable Crunch V·13215
SUPERSET
Cable Wrist Curl V·02215
Woodchopper V·02215
STAGGERED SET
Dumbbell Reverse Wrist Curl V·03215
Romanian Deadlift V·0322-3
SUPER SLOW REPS
Dumbbell Lateral Raise V·4522-3
SUPER SLOW REPS
Barbell Shrug V·0522-3
SUPER SLOW REPS
Standing Calf Raise V·0822-3
SUPER SLOW REPS
STAGE CLEAR! TOTAL VOLUME50526–534 REPS

DAY 520 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Squat V·04315
SUPERSET
Barbell Upright Row V·04315
Romanian Deadlift V·03115
EXTENDED SET
Barbell Hack Squat V·041To failure
EXTENDED SET
Deadlift V·031To failure
Arnold Press V·01115
EXTENDED SET
Seated Dumbbell Shoulder Press V·041To failure
EXTENDED SET
Dumbbell Push Press V·311To failure
Cable Leg Raise V·02315
STAGGERED SET
One-Arm Cable Rear Delt Flye V·06315
Standing Calf Raise V·08315
SUPERSET
Standing Calf Machine Shrug V·14315
Cable Toe Raise V·02315
STAGGERED SET
One-Arm Cable Shrug V·03315
Dumbbell Flye V·1122-3
SUPER SLOW REPS
Reverse-Grip Lat Pulldown V·3122-3
SUPER SLOW REPS
Standing Dumbbell Kickback V·0922-3
SUPER SLOW REPS
Incline Dumbbell Curl V·0522-3
SUPER SLOW REPS
Hip Thrust V·0322-3
SUPER SLOW REPS
Barbell Reverse Wrist Curl V·0122-3
SUPER SLOW REPS
STAGE CLEAR! TOTAL VOLUME42414–426 REPS

DAY 68 MOVES · 16 SETS

EXERCISESETSREPETITION RANGE
Medicine Ball Chest Press Throw V·0522-3
Medicine Ball Lat Pullover Throw V·0422-3
Depth Jump V·0122-3
Medicine Ball Shoulder Press Throw V·3722-3
Medicine Ball Slam V·0122-3
Medicine Ball Overhead Triceps Extension Throw V·1722-3
Medicine Ball Biceps Curl Throw V·6522-3
Medicine Ball Crunch Throw V·0622-3
STAGE CLEAR! TOTAL VOLUME1632–48 REPS

DAY 720 MOVES · 40 SETS

EXERCISESETSREPETITION RANGE
Decline Bench Press V·02220 sec.
Decline Dumbbell Press V·09220 sec.
Seated Cable Row (wide-grip) V·62220 sec.
Seated Cable Row (wide-grip) V·62220 sec.
Walking Lunge V·06220 sec.
Walking Lunge V·06220 sec.
Standing Dumbbell Shoulder Press V·30220 sec.
Standing Dumbbell Shoulder Press V·30220 sec.
Barbell Shrug V·05220 sec.
Barbell Shrug V·05220 sec.
Leg Press Calf Raise V·04220 sec.
Leg Press Calf Raise V·04220 sec.
Rope Triceps Pressdown V·08220 sec.
Rope Triceps Pressdown V·08220 sec.
Rope Cable Hammer Curl V·05220 sec.
Rope Cable Hammer Curl V·05220 sec.
Barbell Wrist Curl V·01220 sec.
Barbell Wrist Curl V·01220 sec.
Crunch V·07220 sec.
Crunch V·07220 sec.
STAGE CLEAR! TOTAL VOLUME40—

WEEK 2

DAY 128 MOVES · 46 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·19310
SUPERSET
Barbell Bent-Over Row V·05310
Incline Dumbbell Press V·18110
EXTENDED SET
Dumbbell Bench Press V·011To failure
EXTENDED SET
Decline Dumbbell Press V·091To failure
Wide-Grip Lat Pulldown V·30110
EXTENDED SET
Close-Grip Lat Pulldown V·291To failure
EXTENDED SET
Reverse-Grip Lat Pulldown V·311To failure
One-Arm Low-Pulley Cable Crossover V·04310
STAGGERED SET
One-Arm Seated Cable Row V·58310
Barbell Lying Triceps Extension V·06310
SUPERSET
Barbell Curl V·06310
Reverse-Grip Triceps Pressdown V·06110
EXTENDED SET
Rope Triceps Pressdown V·081To failure
EXTENDED SET
Triceps Pressdown V·101To failure
Prone Incline Dumbbell Curl V·01110
EXTENDED SET
Incline Dumbbell Curl V·051To failure
EXTENDED SET
Alternating Dumbbell Curl V·111To failure
Dumbbell Kickback V·05210
STAGGERED SET
Dumbbell Concentration Curl V·03210
Barbell Reverse Wrist Curl V·01210
SUPERSET
Hip Thrust V·03210
Dumbbell Wrist Curl V·03210
STAGGERED SET
Cable Oblique Pushdown V·02210
Front Squat V·04136-45
Dumbbell Upright Row V·10136-45
Dumbbell Shrug V·10136-45
Seated Calf Raise V·06136-45
STAGE CLEAR! TOTAL VOLUME46484–520 REPS

DAY 220 MOVES · 34 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·13310
SUPERSET
Deadlift V·03310
Dumbbell Bent-Over Lateral Raise V·64110
EXTENDED SET
Dumbbell Front Raise V·441To failure
EXTENDED SET
Dumbbell Lateral Raise V·451To failure
Front Squat V·04110
EXTENDED SET
Back Squat (narrow stance) V·231To failure
EXTENDED SET
Back Squat (wide stance) V·081To failure
One-Arm Cable Upright Row V·05310
STAGGERED SET
Step-Up V·05310
Smith Machine Behind-Back Shrug V·05310
SUPERSET
Smith Machine Seated Calf Raise V·04310
One-Arm Straight-Arm Pushdown V·02210
STAGGERED SET
One-Leg Leg Press Calf Raise V·01210
Cable Flye V·28136-45
Straight-Arm Pulldown V·04136-45
Overhead Cable Triceps Extension (high pulley) V·13136-45
High Cable Curl V·14136-45
Barbell Wrist Curl V·01136-45
Crunch V·07136-45
STAGE CLEAR! TOTAL VOLUME34456–510 REPS

DAY 39 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Power Clean V·0132-3
Power Push-Up V·0932-3
Jump Squat V·0232-3
Smith Machine Power Row V·3032-3
Medicine Ball Overhead Throw and Catch V·0132-3
Calf Jumps V·0132-3
Barbell Power Shrug V·0132-3
Medicine Ball Biceps Curl Throw V·6532-3
Medicine Ball Crunch Throw V·0632-3
STAGE CLEAR! TOTAL VOLUME2754–81 REPS

DAY 428 MOVES · 50 SETS

EXERCISESETSREPETITION RANGE
Reverse-Grip Dumbbell Incline Row V·120310
SUPERSET
Reverse-Grip Incline Dumbbell Press V·19310
Straight-Arm Pulldown V·04110
EXTENDED SET
Standing Lat Pulldown V·371To failure
EXTENDED SET
Wide-Grip Lat Pulldown V·301To failure
Low-Pulley Cable Crossover V·05110
EXTENDED SET
Standing Cable Flye V·271To failure
EXTENDED SET
Cable Crossover V·031To failure
One-Arm Lat Pulldown V·27310
STAGGERED SET
One-Arm Reverse-Grip Cable Press V·75310
Seated Barbell Curl V·21310
SUPERSET
Close-Grip Bench Press V·15310
Barbell Preacher Curl V·01110
EXTENDED SET
Barbell Curl (close-grip) V·661To failure
EXTENDED SET
Barbell Curl (wide-grip) V·051To failure
Barbell Overhead Triceps Extension V·16110
EXTENDED SET
Barbell Lying Triceps Extension V·061To failure
EXTENDED SET
Close-Grip Bench Press V·151To failure
One-Arm Dumbbell Overhead Triceps Extension V·04210
STAGGERED SET
Behind-Back Cable Curl V·08210
Rope Cable Crunch V·13210
SUPERSET
Cable Wrist Curl V·02210
Woodchopper V·02210
STAGGERED SET
Dumbbell Reverse Wrist Curl V·03210
Romanian Deadlift V·0322-3
SUPER SLOW REPS
Dumbbell Lateral Raise V·4522-3
SUPER SLOW REPS
Barbell Shrug V·0522-3
SUPER SLOW REPS
Standing Calf Raise V·0822-3
SUPER SLOW REPS
STAGE CLEAR! TOTAL VOLUME50356–364 REPS

DAY 520 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Squat V·04310
SUPERSET
Barbell Upright Row V·04310
Romanian Deadlift V·03110
EXTENDED SET
Barbell Hack Squat V·041To failure
EXTENDED SET
Deadlift V·031To failure
Arnold Press V·01110
EXTENDED SET
Seated Dumbbell Shoulder Press V·041To failure
EXTENDED SET
Dumbbell Push Press V·311To failure
Cable Leg Raise V·02310
STAGGERED SET
One-Arm Cable Rear Delt Flye V·06310
Standing Calf Raise V·08310
SUPERSET
Standing Calf Machine Shrug V·14310
Cable Toe Raise V·02310
STAGGERED SET
One-Arm Cable Shrug V·03310
Dumbbell Flye V·1122-3
SUPER SLOW REPS
Reverse-Grip Lat Pulldown V·3122-3
SUPER SLOW REPS
Standing Dumbbell Kickback V·0922-3
SUPER SLOW REPS
Incline Dumbbell Curl V·0522-3
SUPER SLOW REPS
Hip Thrust V·0322-3
SUPER SLOW REPS
Barbell Reverse Wrist Curl V·0122-3
SUPER SLOW REPS
STAGE CLEAR! TOTAL VOLUME42284–296 REPS

DAY 68 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
Medicine Ball Chest Press Throw V·0532-3
Medicine Ball Lat Pullover Throw V·0432-3
Depth Jump V·0132-3
Medicine Ball Shoulder Press Throw V·3732-3
Medicine Ball Slam V·0132-3
Medicine Ball Overhead Triceps Extension Throw V·1732-3
Medicine Ball Biceps Curl Throw V·6532-3
Medicine Ball Crunch Throw V·0632-3
STAGE CLEAR! TOTAL VOLUME2448–72 REPS

DAY 720 MOVES · 60 SETS

EXERCISESETSREPETITION RANGE
Decline Bench Press V·02420 sec.
Decline Dumbbell Press V·09220 sec.
Seated Cable Row (wide-grip) V·62420 sec.
Seated Cable Row (wide-grip) V·62220 sec.
Walking Lunge V·06420 sec.
Walking Lunge V·06220 sec.
Standing Dumbbell Shoulder Press V·30420 sec.
Standing Dumbbell Shoulder Press V·30220 sec.
Barbell Shrug V·05420 sec.
Barbell Shrug V·05220 sec.
Leg Press Calf Raise V·04420 sec.
Leg Press Calf Raise V·04220 sec.
Rope Triceps Pressdown V·08420 sec.
Rope Triceps Pressdown V·08220 sec.
Rope Cable Hammer Curl V·05420 sec.
Rope Cable Hammer Curl V·05220 sec.
Barbell Wrist Curl V·01420 sec.
Barbell Wrist Curl V·01220 sec.
Crunch V·07420 sec.
Crunch V·07220 sec.
STAGE CLEAR! TOTAL VOLUME60—

WEEK 3

DAY 128 MOVES · 46 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1935
SUPERSET
Barbell Bent-Over Row V·0535
Incline Dumbbell Press V·1815
EXTENDED SET
Dumbbell Bench Press V·011To failure
EXTENDED SET
Decline Dumbbell Press V·091To failure
Wide-Grip Lat Pulldown V·3015
EXTENDED SET
Close-Grip Lat Pulldown V·291To failure
EXTENDED SET
Reverse-Grip Lat Pulldown V·311To failure
One-Arm Low-Pulley Cable Crossover V·0435
STAGGERED SET
One-Arm Seated Cable Row V·5835
Barbell Lying Triceps Extension V·0635
SUPERSET
Barbell Curl V·0635
Reverse-Grip Triceps Pressdown V·0615
EXTENDED SET
Rope Triceps Pressdown V·081To failure
EXTENDED SET
Triceps Pressdown V·101To failure
Prone Incline Dumbbell Curl V·0115
EXTENDED SET
Incline Dumbbell Curl V·051To failure
EXTENDED SET
Alternating Dumbbell Curl V·111To failure
Dumbbell Kickback V·0525
STAGGERED SET
Dumbbell Concentration Curl V·0325
Barbell Reverse Wrist Curl V·0125
SUPERSET
Hip Thrust V·0325
Dumbbell Wrist Curl V·0325
STAGGERED SET
Cable Oblique Pushdown V·0225
Front Squat V·04136-45
Dumbbell Upright Row V·10136-45
Dumbbell Shrug V·10136-45
Seated Calf Raise V·06136-45
STAGE CLEAR! TOTAL VOLUME46314–350 REPS

DAY 220 MOVES · 34 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1335
SUPERSET
Deadlift V·0335
Dumbbell Bent-Over Lateral Raise V·6415
EXTENDED SET
Dumbbell Front Raise V·441To failure
EXTENDED SET
Dumbbell Lateral Raise V·451To failure
Front Squat V·0415
EXTENDED SET
Back Squat (narrow stance) V·231To failure
EXTENDED SET
Back Squat (wide stance) V·081To failure
One-Arm Cable Upright Row V·0535
STAGGERED SET
Step-Up V·0535
Smith Machine Behind-Back Shrug V·0535
SUPERSET
Smith Machine Seated Calf Raise V·0435
One-Arm Straight-Arm Pushdown V·0225
STAGGERED SET
One-Leg Leg Press Calf Raise V·0125
Cable Flye V·28136-45
Straight-Arm Pulldown V·04136-45
Overhead Cable Triceps Extension (high pulley) V·13136-45
High Cable Curl V·14136-45
Barbell Wrist Curl V·01136-45
Crunch V·07136-45
STAGE CLEAR! TOTAL VOLUME34336–390 REPS

DAY 39 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Power Clean V·0124-5
Power Push-Up V·0924-5
Jump Squat V·0224-5
Smith Machine Power Row V·3024-5
Medicine Ball Overhead Throw and Catch V·0124-5
Calf Jumps V·0124-5
Barbell Power Shrug V·0124-5
Medicine Ball Biceps Curl Throw V·6524-5
Medicine Ball Crunch Throw V·0624-5
STAGE CLEAR! TOTAL VOLUME1872–90 REPS

DAY 428 MOVES · 50 SETS

EXERCISESETSREPETITION RANGE
Reverse-Grip Dumbbell Incline Row V·12035
SUPERSET
Reverse-Grip Incline Dumbbell Press V·1935
Straight-Arm Pulldown V·0415
EXTENDED SET
Standing Lat Pulldown V·371To failure
EXTENDED SET
Wide-Grip Lat Pulldown V·301To failure
Low-Pulley Cable Crossover V·0515
EXTENDED SET
Standing Cable Flye V·271To failure
EXTENDED SET
Cable Crossover V·031To failure
One-Arm Lat Pulldown V·2735
STAGGERED SET
One-Arm Reverse-Grip Cable Press V·7535
Seated Barbell Curl V·2135
SUPERSET
Close-Grip Bench Press V·1535
Barbell Preacher Curl V·0115
EXTENDED SET
Barbell Curl (close-grip) V·661To failure
EXTENDED SET
Barbell Curl (wide-grip) V·051To failure
Barbell Overhead Triceps Extension V·1615
EXTENDED SET
Barbell Lying Triceps Extension V·061To failure
EXTENDED SET
Close-Grip Bench Press V·151To failure
One-Arm Dumbbell Overhead Triceps Extension V·0425
STAGGERED SET
Behind-Back Cable Curl V·0825
Rope Cable Crunch V·1325
SUPERSET
Cable Wrist Curl V·0225
Woodchopper V·0225
STAGGERED SET
Dumbbell Reverse Wrist Curl V·0325
Romanian Deadlift V·0322-3
SUPER SLOW REPS
Dumbbell Lateral Raise V·4522-3
SUPER SLOW REPS
Barbell Shrug V·0522-3
SUPER SLOW REPS
Standing Calf Raise V·0822-3
SUPER SLOW REPS
STAGE CLEAR! TOTAL VOLUME50186–194 REPS

DAY 520 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Squat V·0435
SUPERSET
Barbell Upright Row V·0435
Romanian Deadlift V·0315
EXTENDED SET
Barbell Hack Squat V·041To failure
EXTENDED SET
Deadlift V·031To failure
Arnold Press V·0115
EXTENDED SET
Seated Dumbbell Shoulder Press V·041To failure
EXTENDED SET
Dumbbell Push Press V·311To failure
Cable Leg Raise V·0235
STAGGERED SET
One-Arm Cable Rear Delt Flye V·0635
Standing Calf Raise V·0835
SUPERSET
Standing Calf Machine Shrug V·1435
Cable Toe Raise V·0235
STAGGERED SET
One-Arm Cable Shrug V·0335
Dumbbell Flye V·1122-3
SUPER SLOW REPS
Reverse-Grip Lat Pulldown V·3122-3
SUPER SLOW REPS
Standing Dumbbell Kickback V·0922-3
SUPER SLOW REPS
Incline Dumbbell Curl V·0522-3
SUPER SLOW REPS
Hip Thrust V·0322-3
SUPER SLOW REPS
Barbell Reverse Wrist Curl V·0122-3
SUPER SLOW REPS
STAGE CLEAR! TOTAL VOLUME42154–166 REPS

DAY 68 MOVES · 16 SETS

EXERCISESETSREPETITION RANGE
Medicine Ball Chest Press Throw V·0524-5
Medicine Ball Lat Pullover Throw V·0424-5
Depth Jump V·0124-5
Medicine Ball Shoulder Press Throw V·3724-5
Medicine Ball Slam V·0124-5
Medicine Ball Overhead Triceps Extension Throw V·1724-5
Medicine Ball Biceps Curl Throw V·6524-5
Medicine Ball Crunch Throw V·0624-5
STAGE CLEAR! TOTAL VOLUME1664–80 REPS

DAY 720 MOVES · 70 SETS

EXERCISESETSREPETITION RANGE
Decline Bench Press V·02520 sec.
Decline Dumbbell Press V·09220 sec.
Seated Cable Row (wide-grip) V·62520 sec.
Seated Cable Row (wide-grip) V·62220 sec.
Walking Lunge V·06520 sec.
Walking Lunge V·06220 sec.
Standing Dumbbell Shoulder Press V·30520 sec.
Standing Dumbbell Shoulder Press V·30220 sec.
Barbell Shrug V·05520 sec.
Barbell Shrug V·05220 sec.
Leg Press Calf Raise V·04520 sec.
Leg Press Calf Raise V·04220 sec.
Rope Triceps Pressdown V·08520 sec.
Rope Triceps Pressdown V·08220 sec.
Rope Cable Hammer Curl V·05520 sec.
Rope Cable Hammer Curl V·05220 sec.
Barbell Wrist Curl V·01520 sec.
Barbell Wrist Curl V·01220 sec.
Crunch V·07520 sec.
Crunch V·07220 sec.
STAGE CLEAR! TOTAL VOLUME70—

WEEK 4

DAY 128 MOVES · 46 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·19315
SUPERSET
Barbell Bent-Over Row V·05315
Incline Dumbbell Press V·18115
EXTENDED SET
Dumbbell Bench Press V·011To failure
EXTENDED SET
Decline Dumbbell Press V·091To failure
Wide-Grip Lat Pulldown V·30115
EXTENDED SET
Close-Grip Lat Pulldown V·291To failure
EXTENDED SET
Reverse-Grip Lat Pulldown V·311To failure
One-Arm Low-Pulley Cable Crossover V·04315
STAGGERED SET
One-Arm Seated Cable Row V·58315
Barbell Lying Triceps Extension V·06315
SUPERSET
Barbell Curl V·06315
Reverse-Grip Triceps Pressdown V·06115
EXTENDED SET
Rope Triceps Pressdown V·081To failure
EXTENDED SET
Triceps Pressdown V·101To failure
Prone Incline Dumbbell Curl V·01115
EXTENDED SET
Incline Dumbbell Curl V·051To failure
EXTENDED SET
Alternating Dumbbell Curl V·111To failure
Dumbbell Kickback V·05215
STAGGERED SET
Dumbbell Concentration Curl V·03215
Barbell Reverse Wrist Curl V·01215
SUPERSET
Hip Thrust V·03215
Dumbbell Wrist Curl V·03215
STAGGERED SET
Cable Oblique Pushdown V·02215
Front Squat V·04136-45
Dumbbell Upright Row V·10136-45
Dumbbell Shrug V·10136-45
Seated Calf Raise V·06136-45
STAGE CLEAR! TOTAL VOLUME46654–690 REPS

DAY 220 MOVES · 34 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·13315
SUPERSET
Deadlift V·03315
Dumbbell Bent-Over Lateral Raise V·64115
EXTENDED SET
Dumbbell Front Raise V·441To failure
EXTENDED SET
Dumbbell Lateral Raise V·451To failure
Front Squat V·04115
EXTENDED SET
Back Squat (narrow stance) V·231To failure
EXTENDED SET
Back Squat (wide stance) V·081To failure
One-Arm Cable Upright Row V·05315
STAGGERED SET
Step-Up V·05315
Smith Machine Behind-Back Shrug V·05315
SUPERSET
Smith Machine Seated Calf Raise V·04315
One-Arm Straight-Arm Pushdown V·02215
STAGGERED SET
One-Leg Leg Press Calf Raise V·01215
Cable Flye V·28136-45
Straight-Arm Pulldown V·04136-45
Overhead Cable Triceps Extension (high pulley) V·13136-45
High Cable Curl V·14136-45
Barbell Wrist Curl V·01136-45
Crunch V·07136-45
STAGE CLEAR! TOTAL VOLUME34576–630 REPS

DAY 39 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Power Clean V·0134-5
Power Push-Up V·0934-5
Jump Squat V·0234-5
Smith Machine Power Row V·3034-5
Medicine Ball Overhead Throw and Catch V·0134-5
Calf Jumps V·0134-5
Barbell Power Shrug V·0134-5
Medicine Ball Biceps Curl Throw V·6534-5
Medicine Ball Crunch Throw V·0634-5
STAGE CLEAR! TOTAL VOLUME27108–135 REPS

DAY 428 MOVES · 50 SETS

EXERCISESETSREPETITION RANGE
Reverse-Grip Dumbbell Incline Row V·120315
SUPERSET
Reverse-Grip Incline Dumbbell Press V·19315
Straight-Arm Pulldown V·04115
EXTENDED SET
Standing Lat Pulldown V·371To failure
EXTENDED SET
Wide-Grip Lat Pulldown V·301To failure
Low-Pulley Cable Crossover V·05115
EXTENDED SET
Standing Cable Flye V·271To failure
EXTENDED SET
Cable Crossover V·031To failure
One-Arm Lat Pulldown V·27315
STAGGERED SET
One-Arm Reverse-Grip Cable Press V·75315
Seated Barbell Curl V·21315
SUPERSET
Close-Grip Bench Press V·15315
Barbell Preacher Curl V·01115
EXTENDED SET
Barbell Curl (close-grip) V·661To failure
EXTENDED SET
Barbell Curl (wide-grip) V·051To failure
Barbell Overhead Triceps Extension V·16115
EXTENDED SET
Barbell Lying Triceps Extension V·061To failure
EXTENDED SET
Close-Grip Bench Press V·151To failure
One-Arm Dumbbell Overhead Triceps Extension V·04215
STAGGERED SET
Behind-Back Cable Curl V·08215
Rope Cable Crunch V·13215
SUPERSET
Cable Wrist Curl V·02215
Woodchopper V·02215
STAGGERED SET
Dumbbell Reverse Wrist Curl V·03215
Romanian Deadlift V·0322-3
SUPER SLOW REPS
Dumbbell Lateral Raise V·4522-3
SUPER SLOW REPS
Barbell Shrug V·0522-3
SUPER SLOW REPS
Standing Calf Raise V·0822-3
SUPER SLOW REPS
STAGE CLEAR! TOTAL VOLUME50526–534 REPS

DAY 520 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Squat V·04315
SUPERSET
Barbell Upright Row V·04315
Romanian Deadlift V·03115
EXTENDED SET
Barbell Hack Squat V·041To failure
EXTENDED SET
Deadlift V·031To failure
Arnold Press V·01115
EXTENDED SET
Seated Dumbbell Shoulder Press V·041To failure
EXTENDED SET
Dumbbell Push Press V·311To failure
Cable Leg Raise V·02315
STAGGERED SET
One-Arm Cable Rear Delt Flye V·06315
Standing Calf Raise V·08315
SUPERSET
Standing Calf Machine Shrug V·14315
Cable Toe Raise V·02315
STAGGERED SET
One-Arm Cable Shrug V·03315
Dumbbell Flye V·1122-3
SUPER SLOW REPS
Reverse-Grip Lat Pulldown V·3122-3
SUPER SLOW REPS
Standing Dumbbell Kickback V·0922-3
SUPER SLOW REPS
Incline Dumbbell Curl V·0522-3
SUPER SLOW REPS
Hip Thrust V·0322-3
SUPER SLOW REPS
Barbell Reverse Wrist Curl V·0122-3
SUPER SLOW REPS
STAGE CLEAR! TOTAL VOLUME42414–426 REPS

DAY 68 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
Medicine Ball Chest Press Throw V·0534-5
Medicine Ball Lat Pullover Throw V·0434-5
Depth Jump V·0134-5
Medicine Ball Shoulder Press Throw V·3734-5
Medicine Ball Slam V·0134-5
Medicine Ball Overhead Triceps Extension Throw V·1734-5
Medicine Ball Biceps Curl Throw V·6534-5
Medicine Ball Crunch Throw V·0634-5
STAGE CLEAR! TOTAL VOLUME2496–120 REPS

DAY 720 MOVES · 80 SETS

EXERCISESETSREPETITION RANGE
Decline Bench Press V·02620 sec.
Decline Dumbbell Press V·09220 sec.
Seated Cable Row (wide-grip) V·62620 sec.
Seated Cable Row (wide-grip) V·62220 sec.
Walking Lunge V·06620 sec.
Walking Lunge V·06220 sec.
Standing Dumbbell Shoulder Press V·30620 sec.
Standing Dumbbell Shoulder Press V·30220 sec.
Barbell Shrug V·05620 sec.
Barbell Shrug V·05220 sec.
Leg Press Calf Raise V·04620 sec.
Leg Press Calf Raise V·04220 sec.
Rope Triceps Pressdown V·08620 sec.
Rope Triceps Pressdown V·08220 sec.
Rope Cable Hammer Curl V·05620 sec.
Rope Cable Hammer Curl V·05220 sec.
Barbell Wrist Curl V·01620 sec.
Barbell Wrist Curl V·01220 sec.
Crunch V·07620 sec.
Crunch V·07220 sec.
STAGE CLEAR! TOTAL VOLUME80—

WEEK 5

DAY 128 MOVES · 46 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·19310
SUPERSET
Barbell Bent-Over Row V·05310
Incline Dumbbell Press V·18110
EXTENDED SET
Dumbbell Bench Press V·011To failure
EXTENDED SET
Decline Dumbbell Press V·091To failure
Wide-Grip Lat Pulldown V·30110
EXTENDED SET
Close-Grip Lat Pulldown V·291To failure
EXTENDED SET
Reverse-Grip Lat Pulldown V·311To failure
One-Arm Low-Pulley Cable Crossover V·04310
STAGGERED SET
One-Arm Seated Cable Row V·58310
Barbell Lying Triceps Extension V·06310
SUPERSET
Barbell Curl V·06310
Reverse-Grip Triceps Pressdown V·06110
EXTENDED SET
Rope Triceps Pressdown V·081To failure
EXTENDED SET
Triceps Pressdown V·101To failure
Prone Incline Dumbbell Curl V·01110
EXTENDED SET
Incline Dumbbell Curl V·051To failure
EXTENDED SET
Alternating Dumbbell Curl V·111To failure
Dumbbell Kickback V·05210
STAGGERED SET
Dumbbell Concentration Curl V·03210
Barbell Reverse Wrist Curl V·01210
SUPERSET
Hip Thrust V·03210
Dumbbell Wrist Curl V·03210
STAGGERED SET
Cable Oblique Pushdown V·02210
Front Squat V·04136-45
Dumbbell Upright Row V·10136-45
Dumbbell Shrug V·10136-45
Seated Calf Raise V·06136-45
STAGE CLEAR! TOTAL VOLUME46484–520 REPS

DAY 220 MOVES · 34 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·13310
SUPERSET
Deadlift V·03310
Dumbbell Bent-Over Lateral Raise V·64110
EXTENDED SET
Dumbbell Front Raise V·441To failure
EXTENDED SET
Dumbbell Lateral Raise V·451To failure
Front Squat V·04110
EXTENDED SET
Back Squat (narrow stance) V·231To failure
EXTENDED SET
Back Squat (wide stance) V·081To failure
One-Arm Cable Upright Row V·05310
STAGGERED SET
Step-Up V·05310
Smith Machine Behind-Back Shrug V·05310
SUPERSET
Smith Machine Seated Calf Raise V·04310
One-Arm Straight-Arm Pushdown V·02210
STAGGERED SET
One-Leg Leg Press Calf Raise V·01210
Cable Flye V·28136-45
Straight-Arm Pulldown V·04136-45
Overhead Cable Triceps Extension (high pulley) V·13136-45
High Cable Curl V·14136-45
Barbell Wrist Curl V·01136-45
Crunch V·07136-45
STAGE CLEAR! TOTAL VOLUME34456–510 REPS

DAY 39 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Power Clean V·0126-7
Power Push-Up V·0926-7
Jump Squat V·0226-7
Smith Machine Power Row V·3026-7
Medicine Ball Overhead Throw and Catch V·0126-7
Calf Jumps V·0126-7
Barbell Power Shrug V·0126-7
Medicine Ball Biceps Curl Throw V·6526-7
Medicine Ball Crunch Throw V·0626-7
STAGE CLEAR! TOTAL VOLUME18108–126 REPS

DAY 428 MOVES · 50 SETS

EXERCISESETSREPETITION RANGE
Reverse-Grip Dumbbell Incline Row V·120310
SUPERSET
Reverse-Grip Incline Dumbbell Press V·19310
Straight-Arm Pulldown V·04110
EXTENDED SET
Standing Lat Pulldown V·371To failure
EXTENDED SET
Wide-Grip Lat Pulldown V·301To failure
Low-Pulley Cable Crossover V·05110
EXTENDED SET
Standing Cable Flye V·271To failure
EXTENDED SET
Cable Crossover V·031To failure
One-Arm Lat Pulldown V·27310
STAGGERED SET
One-Arm Reverse-Grip Cable Press V·75310
Seated Barbell Curl V·21310
SUPERSET
Close-Grip Bench Press V·15310
Barbell Preacher Curl V·01110
EXTENDED SET
Barbell Curl (close-grip) V·661To failure
EXTENDED SET
Barbell Curl (wide-grip) V·051To failure
Barbell Overhead Triceps Extension V·16110
EXTENDED SET
Barbell Lying Triceps Extension V·061To failure
EXTENDED SET
Close-Grip Bench Press V·151To failure
One-Arm Dumbbell Overhead Triceps Extension V·04210
STAGGERED SET
Behind-Back Cable Curl V·08210
Rope Cable Crunch V·13210
SUPERSET
Cable Wrist Curl V·02210
Woodchopper V·02210
STAGGERED SET
Dumbbell Reverse Wrist Curl V·03210
Romanian Deadlift V·0322-3
SUPER SLOW REPS
Dumbbell Lateral Raise V·4522-3
SUPER SLOW REPS
Barbell Shrug V·0522-3
SUPER SLOW REPS
Standing Calf Raise V·0822-3
SUPER SLOW REPS
STAGE CLEAR! TOTAL VOLUME50356–364 REPS

DAY 520 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Squat V·04310
SUPERSET
Barbell Upright Row V·04310
Romanian Deadlift V·03110
EXTENDED SET
Barbell Hack Squat V·041To failure
EXTENDED SET
Deadlift V·031To failure
Arnold Press V·01110
EXTENDED SET
Seated Dumbbell Shoulder Press V·041To failure
EXTENDED SET
Dumbbell Push Press V·311To failure
Cable Leg Raise V·02310
STAGGERED SET
One-Arm Cable Rear Delt Flye V·06310
Standing Calf Raise V·08310
SUPERSET
Standing Calf Machine Shrug V·14310
Cable Toe Raise V·02310
STAGGERED SET
One-Arm Cable Shrug V·03310
Dumbbell Flye V·1122-3
SUPER SLOW REPS
Reverse-Grip Lat Pulldown V·3122-3
SUPER SLOW REPS
Standing Dumbbell Kickback V·0922-3
SUPER SLOW REPS
Incline Dumbbell Curl V·0522-3
SUPER SLOW REPS
Hip Thrust V·0322-3
SUPER SLOW REPS
Barbell Reverse Wrist Curl V·0122-3
SUPER SLOW REPS
STAGE CLEAR! TOTAL VOLUME42284–296 REPS

DAY 68 MOVES · 16 SETS

EXERCISESETSREPETITION RANGE
Medicine Ball Chest Press Throw V·0526-7
Medicine Ball Lat Pullover Throw V·0426-7
Depth Jump V·0126-7
Medicine Ball Shoulder Press Throw V·3726-7
Medicine Ball Slam V·0126-7
Medicine Ball Overhead Triceps Extension Throw V·1726-7
Medicine Ball Biceps Curl Throw V·6526-7
Medicine Ball Crunch Throw V·0626-7
STAGE CLEAR! TOTAL VOLUME1696–112 REPS

DAY 720 MOVES · 90 SETS

EXERCISESETSREPETITION RANGE
Decline Bench Press V·02720 sec.
Decline Dumbbell Press V·09220 sec.
Seated Cable Row (wide-grip) V·62720 sec.
Seated Cable Row (wide-grip) V·62220 sec.
Walking Lunge V·06720 sec.
Walking Lunge V·06220 sec.
Standing Dumbbell Shoulder Press V·30720 sec.
Standing Dumbbell Shoulder Press V·30220 sec.
Barbell Shrug V·05720 sec.
Barbell Shrug V·05220 sec.
Leg Press Calf Raise V·04720 sec.
Leg Press Calf Raise V·04220 sec.
Rope Triceps Pressdown V·08720 sec.
Rope Triceps Pressdown V·08220 sec.
Rope Cable Hammer Curl V·05720 sec.
Rope Cable Hammer Curl V·05220 sec.
Barbell Wrist Curl V·01720 sec.
Barbell Wrist Curl V·01220 sec.
Crunch V·07720 sec.
Crunch V·07220 sec.
STAGE CLEAR! TOTAL VOLUME90—

WEEK 6

DAY 128 MOVES · 46 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1935
SUPERSET
Barbell Bent-Over Row V·0535
Incline Dumbbell Press V·1815
EXTENDED SET
Dumbbell Bench Press V·011To failure
EXTENDED SET
Decline Dumbbell Press V·091To failure
Wide-Grip Lat Pulldown V·3015
EXTENDED SET
Close-Grip Lat Pulldown V·291To failure
EXTENDED SET
Reverse-Grip Lat Pulldown V·311To failure
One-Arm Low-Pulley Cable Crossover V·0435
STAGGERED SET
One-Arm Seated Cable Row V·5835
Barbell Lying Triceps Extension V·0635
SUPERSET
Barbell Curl V·0635
Reverse-Grip Triceps Pressdown V·0615
EXTENDED SET
Rope Triceps Pressdown V·081To failure
EXTENDED SET
Triceps Pressdown V·101To failure
Prone Incline Dumbbell Curl V·0115
EXTENDED SET
Incline Dumbbell Curl V·051To failure
EXTENDED SET
Alternating Dumbbell Curl V·111To failure
Dumbbell Kickback V·0525
STAGGERED SET
Dumbbell Concentration Curl V·0325
Barbell Reverse Wrist Curl V·0125
SUPERSET
Hip Thrust V·0325
Dumbbell Wrist Curl V·0325
STAGGERED SET
Cable Oblique Pushdown V·0225
Front Squat V·04136-45
Dumbbell Upright Row V·10136-45
Dumbbell Shrug V·10136-45
Seated Calf Raise V·06136-45
STAGE CLEAR! TOTAL VOLUME46314–350 REPS

DAY 220 MOVES · 34 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1335
SUPERSET
Deadlift V·0335
Dumbbell Bent-Over Lateral Raise V·6415
EXTENDED SET
Dumbbell Front Raise V·441To failure
EXTENDED SET
Dumbbell Lateral Raise V·451To failure
Front Squat V·0415
EXTENDED SET
Back Squat (narrow stance) V·231To failure
EXTENDED SET
Back Squat (wide stance) V·081To failure
One-Arm Cable Upright Row V·0535
STAGGERED SET
Step-Up V·0535
Smith Machine Behind-Back Shrug V·0535
SUPERSET
Smith Machine Seated Calf Raise V·0435
One-Arm Straight-Arm Pushdown V·0225
STAGGERED SET
One-Leg Leg Press Calf Raise V·0125
Cable Flye V·28136-45
Straight-Arm Pulldown V·04136-45
Overhead Cable Triceps Extension (high pulley) V·13136-45
High Cable Curl V·14136-45
Barbell Wrist Curl V·01136-45
Crunch V·07136-45
STAGE CLEAR! TOTAL VOLUME34336–390 REPS

DAY 39 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Power Clean V·0136-7
Power Push-Up V·0936-7
Jump Squat V·0236-7
Smith Machine Power Row V·3036-7
Medicine Ball Overhead Throw and Catch V·0136-7
Calf Jumps V·0136-7
Barbell Power Shrug V·0136-7
Medicine Ball Biceps Curl Throw V·6536-7
Medicine Ball Crunch Throw V·0636-7
STAGE CLEAR! TOTAL VOLUME27162–189 REPS

DAY 428 MOVES · 50 SETS

EXERCISESETSREPETITION RANGE
Reverse-Grip Dumbbell Incline Row V·12035
SUPERSET
Reverse-Grip Incline Dumbbell Press V·1935
Straight-Arm Pulldown V·0415
EXTENDED SET
Standing Lat Pulldown V·371To failure
EXTENDED SET
Wide-Grip Lat Pulldown V·301To failure
Low-Pulley Cable Crossover V·0515
EXTENDED SET
Standing Cable Flye V·271To failure
EXTENDED SET
Cable Crossover V·031To failure
One-Arm Lat Pulldown V·2735
STAGGERED SET
One-Arm Reverse-Grip Cable Press V·7535
Seated Barbell Curl V·2135
SUPERSET
Close-Grip Bench Press V·1535
Barbell Preacher Curl V·0115
EXTENDED SET
Barbell Curl (close-grip) V·661To failure
EXTENDED SET
Barbell Curl (wide-grip) V·051To failure
Barbell Overhead Triceps Extension V·1615
EXTENDED SET
Barbell Lying Triceps Extension V·061To failure
EXTENDED SET
Close-Grip Bench Press V·151To failure
One-Arm Dumbbell Overhead Triceps Extension V·0425
STAGGERED SET
Behind-Back Cable Curl V·0825
Rope Cable Crunch V·1325
SUPERSET
Cable Wrist Curl V·0225
Woodchopper V·0225
STAGGERED SET
Dumbbell Reverse Wrist Curl V·0325
Romanian Deadlift V·0322-3
SUPER SLOW REPS
Dumbbell Lateral Raise V·4522-3
SUPER SLOW REPS
Barbell Shrug V·0522-3
SUPER SLOW REPS
Standing Calf Raise V·0822-3
SUPER SLOW REPS
STAGE CLEAR! TOTAL VOLUME50186–194 REPS

DAY 520 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Squat V·0435
SUPERSET
Barbell Upright Row V·0435
Romanian Deadlift V·0315
EXTENDED SET
Barbell Hack Squat V·041To failure
EXTENDED SET
Deadlift V·031To failure
Arnold Press V·0115
EXTENDED SET
Seated Dumbbell Shoulder Press V·041To failure
EXTENDED SET
Dumbbell Push Press V·311To failure
Cable Leg Raise V·0235
STAGGERED SET
One-Arm Cable Rear Delt Flye V·0635
Standing Calf Raise V·0835
SUPERSET
Standing Calf Machine Shrug V·1435
Cable Toe Raise V·0235
STAGGERED SET
One-Arm Cable Shrug V·0335
Dumbbell Flye V·1122-3
SUPER SLOW REPS
Reverse-Grip Lat Pulldown V·3122-3
SUPER SLOW REPS
Standing Dumbbell Kickback V·0922-3
SUPER SLOW REPS
Incline Dumbbell Curl V·0522-3
SUPER SLOW REPS
Hip Thrust V·0322-3
SUPER SLOW REPS
Barbell Reverse Wrist Curl V·0122-3
SUPER SLOW REPS
STAGE CLEAR! TOTAL VOLUME42154–166 REPS

DAY 68 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
Medicine Ball Chest Press Throw V·0536-7
Medicine Ball Lat Pullover Throw V·0436-7
Depth Jump V·0136-7
Medicine Ball Shoulder Press Throw V·3736-7
Medicine Ball Slam V·0136-7
Medicine Ball Overhead Triceps Extension Throw V·1736-7
Medicine Ball Biceps Curl Throw V·6536-7
Medicine Ball Crunch Throw V·0636-7
STAGE CLEAR! TOTAL VOLUME24144–168 REPS

DAY 710 MOVES · 80 SETS

EXERCISESETSREPETITION RANGE
Decline Bench Press V·02820 sec.
Seated Cable Row (wide-grip) V·62820 sec.
Walking Lunge V·06820 sec.
Standing Dumbbell Shoulder Press V·30820 sec.
Barbell Shrug V·05820 sec.
Leg Press Calf Raise V·04820 sec.
Rope Triceps Pressdown V·08820 sec.
Rope Cable Hammer Curl V·05820 sec.
Barbell Wrist Curl V·01820 sec.
Crunch V·07820 sec.
STAGE CLEAR! TOTAL VOLUME80—