OLD SCHOOL BODYBUILDING PROGRAM (OSB) – WEEKS 1-6
6 WEEKs30 DAYs213 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Incline Dumbbell Press V·18 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Dumbbell Flye V·11 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Cable Crossover V·03 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Barbell Shrug V·05 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Dumbbell Shrug V·10 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Barbell Curl V·06 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Incline Dumbbell Curl V·05 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Dumbbell Concentration Curl V·03 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 9 | 54 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Deadlift V·03 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Leg Press V·02 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Leg Curl V·04 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Barbell Wrist Curl V·01 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Barbell Reverse Wrist Curl V·01 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 6 | 36 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Dumbbell Upright Row V·10 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Dumbbell Lateral Raise V·45 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Face Pull V·02 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Standing Calf Raise V·08 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Seated Calf Raise V·06 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Smith Machine Hip Thrust V·01 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Weighted Crunch V·03 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 8 | 48 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Wide-Grip Lat Pulldown V·30 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Reverse-Grip Lat Pulldown V·31 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Straight-Arm Pulldown V·04 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Triceps Pressdown V·10 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Dumbbell Overhead Triceps Extension V·06 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Barbell Lying Triceps Extension V·06 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 7 | 42 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 10 |
| Reverse-Grip Bench Press V·17 | 3 | 10 |
| Incline Dumbbell Press V·18 | 3 | 10 |
| Dumbbell Flye V·11 | 3 | 10 |
| Cable Crossover V·03 | 3 | 10 |
| Reverse Crunch V·01 | 3 | 10 |
| Rope Cable Crunch V·13 | 3 | 10 |
| Cable Oblique Pushdown V·02 | 3 | 10 |
| Cable Woodchopper V·02 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 270 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| One-Arm Dumbbell Bent-Over Row V·12 | 3 | 10 |
| Seated Cable Row V·59 | 3 | 10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 10 |
| Standing Lat Pulldown V·37 | 3 | 10 |
| Straight-Arm Pulldown V·04 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 15 | 150 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Front Squat V·04 | 3 | 10 |
| Leg Extension V·04 | 3 | 10 |
| Barbell Hack Squat V·04 | 3 | 10 |
| Romanian Deadlift V·03 | 3 | 10 |
| Walking Lunge V·06 | 3 | 10 |
| Leg Press Calf Raise V·04 | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 10 |
| Standing Calf Raise V·08 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 240 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Arnold Press V·01 | 3 | 10 |
| Dumbbell Behind-Back Upright Row V·14 | 3 | 10 |
| Dumbbell Lateral Raise V·45 | 3 | 10 |
| Cable Front Raise V·41 | 3 | 10 |
| Cable Rear Delt Flye V·03 | 3 | 10 |
| Barbell Behind-Back Shrug V·02 | 3 | 10 |
| Barbell Shrug V·05 | 3 | 10 |
| Straight-Arm Pushdown V·03 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 240 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 3 | 10 |
| Dumbbell Kickback V·05 | 3 | 10 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 3 | 10 |
| One-Arm Reverse-Grip Triceps Pressdown V·05 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 12 | 120 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Hammer Curl V·03 | 3 | 10 |
| Prone Incline Dumbbell Curl V·01 | 3 | 10 |
| Behind-Back Cable Curl V·08 | 3 | 10 |
| High Cable Curl V·14 | 3 | 10 |
| Barbell Reverse Curl V·01 | 3 | 10 |
| Barbell Behind-Back Wrist Curl V·02 | 3 | 10 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 210 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Incline Dumbbell Press V·18 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Dumbbell Flye V·11 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Cable Crossover V·03 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Barbell Shrug V·05 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Dumbbell Shrug V·10 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Barbell Curl V·06 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Incline Dumbbell Curl V·05 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Dumbbell Concentration Curl V·03 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 9 | 54 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Deadlift V·03 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Leg Press V·02 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Leg Curl V·04 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Barbell Wrist Curl V·01 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Barbell Reverse Wrist Curl V·01 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 6 | 36 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Dumbbell Upright Row V·10 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Dumbbell Lateral Raise V·45 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Face Pull V·02 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Standing Calf Raise V·08 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Seated Calf Raise V·06 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Smith Machine Hip Thrust V·01 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Weighted Crunch V·03 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 8 | 48 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Wide-Grip Lat Pulldown V·30 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Reverse-Grip Lat Pulldown V·31 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Straight-Arm Pulldown V·04 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Triceps Pressdown V·10 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Dumbbell Overhead Triceps Extension V·06 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Barbell Lying Triceps Extension V·06 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 7 | 42 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 15 |
| Reverse-Grip Bench Press V·17 | 3 | 15 |
| Incline Dumbbell Press V·18 | 3 | 15 |
| Dumbbell Flye V·11 | 3 | 15 |
| Cable Crossover V·03 | 3 | 15 |
| Reverse Crunch V·01 | 3 | 15 |
| Rope Cable Crunch V·13 | 3 | 15 |
| Cable Oblique Pushdown V·02 | 3 | 15 |
| Cable Woodchopper V·02 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 405 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| One-Arm Dumbbell Bent-Over Row V·12 | 3 | 15 |
| Seated Cable Row V·59 | 3 | 15 |
| Wide-Grip Lat Pulldown V·30 | 3 | 15 |
| Standing Lat Pulldown V·37 | 3 | 15 |
| Straight-Arm Pulldown V·04 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 15 | 225 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Front Squat V·04 | 3 | 15 |
| Leg Extension V·04 | 3 | 15 |
| Barbell Hack Squat V·04 | 3 | 15 |
| Romanian Deadlift V·03 | 3 | 15 |
| Walking Lunge V·06 | 3 | 15 |
| Leg Press Calf Raise V·04 | 3 | 15 |
| Seated Calf Raise V·06 | 3 | 15 |
| Standing Calf Raise V·08 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 360 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Arnold Press V·01 | 3 | 15 |
| Dumbbell Behind-Back Upright Row V·14 | 3 | 15 |
| Dumbbell Lateral Raise V·45 | 3 | 15 |
| Cable Front Raise V·41 | 3 | 15 |
| Cable Rear Delt Flye V·03 | 3 | 15 |
| Barbell Behind-Back Shrug V·02 | 3 | 15 |
| Barbell Shrug V·05 | 3 | 15 |
| Straight-Arm Pushdown V·03 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 360 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 3 | 15 |
| Dumbbell Kickback V·05 | 3 | 15 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 3 | 15 |
| One-Arm Reverse-Grip Triceps Pressdown V·05 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 12 | 180 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Hammer Curl V·03 | 3 | 15 |
| Prone Incline Dumbbell Curl V·01 | 3 | 15 |
| Behind-Back Cable Curl V·08 | 3 | 15 |
| High Cable Curl V·14 | 3 | 15 |
| Barbell Reverse Curl V·01 | 3 | 15 |
| Barbell Behind-Back Wrist Curl V·02 | 3 | 15 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 315 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Incline Dumbbell Press V·18 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Dumbbell Flye V·11 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Cable Crossover V·03 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Barbell Shrug V·05 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Dumbbell Shrug V·10 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Barbell Curl V·06 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Incline Dumbbell Curl V·05 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Dumbbell Concentration Curl V·03 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 9 | 54 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Deadlift V·03 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Leg Press V·02 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Leg Curl V·04 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Barbell Wrist Curl V·01 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Barbell Reverse Wrist Curl V·01 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 6 | 36 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Dumbbell Upright Row V·10 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Dumbbell Lateral Raise V·45 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Face Pull V·02 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Standing Calf Raise V·08 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Seated Calf Raise V·06 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Smith Machine Hip Thrust V·01 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Weighted Crunch V·03 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 8 | 48 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Wide-Grip Lat Pulldown V·30 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Reverse-Grip Lat Pulldown V·31 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Straight-Arm Pulldown V·04 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Triceps Pressdown V·10 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Dumbbell Overhead Triceps Extension V·06 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| Barbell Lying Triceps Extension V·06 | 1 | 6 |
| REST PAUSE — 2 · To failure | ||
| DROP SETS — 1 · To failure | ||
| REST PAUSE — 2 · To failure | ||
| STAGE CLEAR! TOTAL VOLUME | 7 | 42 REPS |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 20 |
| Reverse-Grip Bench Press V·17 | 3 | 20 |
| Incline Dumbbell Press V·18 | 3 | 20 |
| Dumbbell Flye V·11 | 3 | 20 |
| Cable Crossover V·03 | 3 | 20 |
| Reverse Crunch V·01 | 3 | 20 |
| Rope Cable Crunch V·13 | 3 | 20 |
| Cable Oblique Pushdown V·02 | 3 | 20 |
| Cable Woodchopper V·02 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 540 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| One-Arm Dumbbell Bent-Over Row V·12 | 3 | 20 |
| Seated Cable Row V·59 | 3 | 20 |
| Wide-Grip Lat Pulldown V·30 | 3 | 20 |
| Standing Lat Pulldown V·37 | 3 | 20 |
| Straight-Arm Pulldown V·04 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 15 | 300 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Front Squat V·04 | 3 | 20 |
| Leg Extension V·04 | 3 | 20 |
| Barbell Hack Squat V·04 | 3 | 20 |
| Romanian Deadlift V·03 | 3 | 20 |
| Walking Lunge V·06 | 3 | 20 |
| Leg Press Calf Raise V·04 | 3 | 20 |
| Seated Calf Raise V·06 | 3 | 20 |
| Standing Calf Raise V·08 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 480 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Arnold Press V·01 | 3 | 20 |
| Dumbbell Behind-Back Upright Row V·14 | 3 | 20 |
| Dumbbell Lateral Raise V·45 | 3 | 20 |
| Cable Front Raise V·41 | 3 | 20 |
| Cable Rear Delt Flye V·03 | 3 | 20 |
| Barbell Behind-Back Shrug V·02 | 3 | 20 |
| Barbell Shrug V·05 | 3 | 20 |
| Straight-Arm Pushdown V·03 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 480 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 3 | 20 |
| Dumbbell Kickback V·05 | 3 | 20 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 3 | 20 |
| One-Arm Reverse-Grip Triceps Pressdown V·05 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 12 | 240 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Hammer Curl V·03 | 3 | 20 |
| Prone Incline Dumbbell Curl V·01 | 3 | 20 |
| Behind-Back Cable Curl V·08 | 3 | 20 |
| High Cable Curl V·14 | 3 | 20 |
| Barbell Reverse Curl V·01 | 3 | 20 |
| Barbell Behind-Back Wrist Curl V·02 | 3 | 20 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 420 REPS |