OXFORD DROP SETS
4 WEEKs16 DAYs264 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 10 |
| Reverse-Grip Dumbbell Bench Press V·27 | 3 | 10 |
| Dumbbell Flye V·11 | 3 | 10 |
| Cable Crossover V·03 | 3 | 10 |
| Barbell Bent-Over Row V·05 | 3 | 10 |
| Seated Cable Row V·59 | 3 | 10 |
| Rope Pulldown V·32 | 3 | 10 |
| Straight-Arm Pulldown V·04 | 3 | 10 |
| Standing Dumbbell Shoulder Press V·30 | 3 | 10 |
| Dumbbell Upright Row V·10 | 3 | 10 |
| Dumbbell Lateral Raise V·45 | 3 | 10 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 10 |
| Barbell Shrug V·05 | 3 | 10 |
| Barbell Behind-Back Shrug V·02 | 3 | 10 |
| Barbell Upright Row V·04 | 3 | 10 |
| Smith Machine Hip Thrust V·01 | 3 | 10 |
| Smith Machine Crunch V·05 | 3 | 10 |
| Cable Woodchopper V·02 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 540 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 10 |
| Deadlift V·03 | 3 | 10 |
| Romanian Deadlift V·03 | 3 | 10 |
| Dumbbell Reverse Lunge V·03 | 3 | 10 |
| Standing Calf Raise V·08 | 3 | 10 |
| Leg Press Calf Raise V·04 | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 10 |
| Close-Grip Bench Press V·15 | 3 | 10 |
| Barbell Lying Triceps Extension V·06 | 3 | 10 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 10 |
| Barbell Curl V·06 | 3 | 10 |
| Incline Dumbbell Curl V·05 | 3 | 10 |
| Hammer Curl V·03 | 3 | 10 |
| Dumbbell Wrist Curl V·03 | 3 | 10 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 45 | 450 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Low-Pulley Cable Crossover V·05 | 3 | 10 |
| Incline Dumbbell Flye V·08 | 3 | 10 |
| Reverse-Grip Bench Press V·17 | 3 | 10 |
| Dumbbell Bench Press V·01 | 3 | 10 |
| Straight-Arm Pulldown V·04 | 3 | 10 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 10 |
| Reverse-Grip Bent-Over Row V·03 | 3 | 10 |
| Seated Cable Row V·59 | 3 | 10 |
| Cable Rear Delt Flye V·03 | 3 | 10 |
| Cable Lateral Raise V·39 | 3 | 10 |
| Arnold Press V·01 | 3 | 10 |
| Cable Upright Row V·07 | 3 | 10 |
| Barbell Upright Row V·04 | 3 | 10 |
| Barbell Behind-Back Shrug V·02 | 3 | 10 |
| Dumbbell Shrug V·10 | 3 | 10 |
| Standing Oblique Cable Crunch V·02 | 3 | 10 |
| Rope Cable Crunch V·13 | 3 | 10 |
| Smith Machine Hip Thrust V·01 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 540 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Romanian Deadlift V·03 | 3 | 10 |
| Deadlift V·03 | 3 | 10 |
| Dumbbell Reverse Lunge V·03 | 3 | 10 |
| Squat V·04 | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 10 |
| Leg Press Calf Raise V·04 | 3 | 10 |
| Standing Calf Raise V·08 | 3 | 10 |
| Reverse-Grip Triceps Pressdown V·06 | 3 | 10 |
| Rope Triceps Pressdown V·08 | 3 | 10 |
| Close-Grip Bench Press V·15 | 3 | 10 |
| Barbell Preacher Curl V·01 | 3 | 10 |
| Behind-Back Cable Curl V·08 | 3 | 10 |
| Barbell Curl V·06 | 3 | 10 |
| Barbell Reverse Wrist Curl V·01 | 3 | 10 |
| Barbell Wrist Curl V·01 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 45 | 450 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 10 |
| Reverse-Grip Dumbbell Bench Press V·27 | 3 | 10 |
| Dumbbell Flye V·11 | 3 | 10 |
| Cable Crossover V·03 | 3 | 10 |
| Barbell Bent-Over Row V·05 | 3 | 10 |
| Seated Cable Row V·59 | 3 | 10 |
| Rope Pulldown V·32 | 3 | 10 |
| Straight-Arm Pulldown V·04 | 3 | 10 |
| Standing Dumbbell Shoulder Press V·30 | 3 | 10 |
| Dumbbell Upright Row V·10 | 3 | 10 |
| Dumbbell Lateral Raise V·45 | 3 | 10 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 10 |
| Barbell Shrug V·05 | 3 | 10 |
| Barbell Behind-Back Shrug V·02 | 3 | 10 |
| Barbell Upright Row V·04 | 3 | 10 |
| Smith Machine Hip Thrust V·01 | 3 | 10 |
| Smith Machine Crunch V·05 | 3 | 10 |
| Cable Woodchopper V·02 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 540 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 10 |
| Deadlift V·03 | 3 | 10 |
| Romanian Deadlift V·03 | 3 | 10 |
| Dumbbell Reverse Lunge V·03 | 3 | 10 |
| Standing Calf Raise V·08 | 3 | 10 |
| Leg Press Calf Raise V·04 | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 10 |
| Close-Grip Bench Press V·15 | 3 | 10 |
| Barbell Lying Triceps Extension V·06 | 3 | 10 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 10 |
| Barbell Curl V·06 | 3 | 10 |
| Incline Dumbbell Curl V·05 | 3 | 10 |
| Hammer Curl V·03 | 3 | 10 |
| Dumbbell Wrist Curl V·03 | 3 | 10 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 45 | 450 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Low-Pulley Cable Crossover V·05 | 3 | 10 |
| Incline Dumbbell Flye V·08 | 3 | 10 |
| Reverse-Grip Bench Press V·17 | 3 | 10 |
| Dumbbell Bench Press V·01 | 3 | 10 |
| Straight-Arm Pulldown V·04 | 3 | 10 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 10 |
| Reverse-Grip Bent-Over Row V·03 | 3 | 10 |
| Seated Cable Row V·59 | 3 | 10 |
| Cable Rear Delt Flye V·03 | 3 | 10 |
| Cable Lateral Raise V·39 | 3 | 10 |
| Arnold Press V·01 | 3 | 10 |
| Cable Upright Row V·07 | 3 | 10 |
| Barbell Upright Row V·04 | 3 | 10 |
| Barbell Behind-Back Shrug V·02 | 3 | 10 |
| Dumbbell Shrug V·10 | 3 | 10 |
| Standing Oblique Cable Crunch V·02 | 3 | 10 |
| Rope Cable Crunch V·13 | 3 | 10 |
| Smith Machine Hip Thrust V·01 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 540 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Romanian Deadlift V·03 | 3 | 10 |
| Deadlift V·03 | 3 | 10 |
| Dumbbell Reverse Lunge V·03 | 3 | 10 |
| Squat V·04 | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 10 |
| Leg Press Calf Raise V·04 | 3 | 10 |
| Standing Calf Raise V·08 | 3 | 10 |
| Reverse-Grip Triceps Pressdown V·06 | 3 | 10 |
| Rope Triceps Pressdown V·08 | 3 | 10 |
| Close-Grip Bench Press V·15 | 3 | 10 |
| Barbell Preacher Curl V·01 | 3 | 10 |
| Behind-Back Cable Curl V·08 | 3 | 10 |
| Barbell Curl V·06 | 3 | 10 |
| Barbell Reverse Wrist Curl V·01 | 3 | 10 |
| Barbell Wrist Curl V·01 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 45 | 450 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 10 |
| Reverse-Grip Dumbbell Bench Press V·27 | 3 | 10 |
| Dumbbell Flye V·11 | 3 | 10 |
| Cable Crossover V·03 | 3 | 10 |
| Barbell Bent-Over Row V·05 | 3 | 10 |
| Seated Cable Row V·59 | 3 | 10 |
| Rope Pulldown V·32 | 3 | 10 |
| Straight-Arm Pulldown V·04 | 3 | 10 |
| Standing Dumbbell Shoulder Press V·30 | 3 | 10 |
| Dumbbell Upright Row V·10 | 3 | 10 |
| Dumbbell Lateral Raise V·45 | 3 | 10 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 10 |
| Barbell Shrug V·05 | 3 | 10 |
| Barbell Behind-Back Shrug V·02 | 3 | 10 |
| Barbell Upright Row V·04 | 3 | 10 |
| Smith Machine Hip Thrust V·01 | 3 | 10 |
| Smith Machine Crunch V·05 | 3 | 10 |
| Cable Woodchopper V·02 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 540 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 10 |
| Deadlift V·03 | 3 | 10 |
| Romanian Deadlift V·03 | 3 | 10 |
| Dumbbell Reverse Lunge V·03 | 3 | 10 |
| Standing Calf Raise V·08 | 3 | 10 |
| Leg Press Calf Raise V·04 | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 10 |
| Close-Grip Bench Press V·15 | 3 | 10 |
| Barbell Lying Triceps Extension V·06 | 3 | 10 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 10 |
| Barbell Curl V·06 | 3 | 10 |
| Incline Dumbbell Curl V·05 | 3 | 10 |
| Hammer Curl V·03 | 3 | 10 |
| Dumbbell Wrist Curl V·03 | 3 | 10 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 45 | 450 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Low-Pulley Cable Crossover V·05 | 3 | 10 |
| Incline Dumbbell Flye V·08 | 3 | 10 |
| Reverse-Grip Bench Press V·17 | 3 | 10 |
| Dumbbell Bench Press V·01 | 3 | 10 |
| Straight-Arm Pulldown V·04 | 3 | 10 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 10 |
| Reverse-Grip Bent-Over Row V·03 | 3 | 10 |
| Seated Cable Row V·59 | 3 | 10 |
| Cable Rear Delt Flye V·03 | 3 | 10 |
| Cable Lateral Raise V·39 | 3 | 10 |
| Arnold Press V·01 | 3 | 10 |
| Cable Upright Row V·07 | 3 | 10 |
| Barbell Upright Row V·04 | 3 | 10 |
| Barbell Behind-Back Shrug V·02 | 3 | 10 |
| Dumbbell Shrug V·10 | 3 | 10 |
| Standing Oblique Cable Crunch V·02 | 3 | 10 |
| Rope Cable Crunch V·13 | 3 | 10 |
| Smith Machine Hip Thrust V·01 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 540 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Romanian Deadlift V·03 | 3 | 10 |
| Deadlift V·03 | 3 | 10 |
| Dumbbell Reverse Lunge V·03 | 3 | 10 |
| Squat V·04 | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 10 |
| Leg Press Calf Raise V·04 | 3 | 10 |
| Standing Calf Raise V·08 | 3 | 10 |
| Reverse-Grip Triceps Pressdown V·06 | 3 | 10 |
| Rope Triceps Pressdown V·08 | 3 | 10 |
| Close-Grip Bench Press V·15 | 3 | 10 |
| Barbell Preacher Curl V·01 | 3 | 10 |
| Behind-Back Cable Curl V·08 | 3 | 10 |
| Barbell Curl V·06 | 3 | 10 |
| Barbell Reverse Wrist Curl V·01 | 3 | 10 |
| Barbell Wrist Curl V·01 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 45 | 450 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 10 |
| Reverse-Grip Dumbbell Bench Press V·27 | 3 | 10 |
| Dumbbell Flye V·11 | 3 | 10 |
| Cable Crossover V·03 | 3 | 10 |
| Barbell Bent-Over Row V·05 | 3 | 10 |
| Seated Cable Row V·59 | 3 | 10 |
| Rope Pulldown V·32 | 3 | 10 |
| Straight-Arm Pulldown V·04 | 3 | 10 |
| Standing Dumbbell Shoulder Press V·30 | 3 | 10 |
| Dumbbell Upright Row V·10 | 3 | 10 |
| Dumbbell Lateral Raise V·45 | 3 | 10 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 10 |
| Barbell Shrug V·05 | 3 | 10 |
| Barbell Behind-Back Shrug V·02 | 3 | 10 |
| Barbell Upright Row V·04 | 3 | 10 |
| Smith Machine Hip Thrust V·01 | 3 | 10 |
| Smith Machine Crunch V·05 | 3 | 10 |
| Cable Woodchopper V·02 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 540 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 10 |
| Deadlift V·03 | 3 | 10 |
| Romanian Deadlift V·03 | 3 | 10 |
| Dumbbell Reverse Lunge V·03 | 3 | 10 |
| Standing Calf Raise V·08 | 3 | 10 |
| Leg Press Calf Raise V·04 | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 10 |
| Close-Grip Bench Press V·15 | 3 | 10 |
| Barbell Lying Triceps Extension V·06 | 3 | 10 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 10 |
| Barbell Curl V·06 | 3 | 10 |
| Incline Dumbbell Curl V·05 | 3 | 10 |
| Hammer Curl V·03 | 3 | 10 |
| Dumbbell Wrist Curl V·03 | 3 | 10 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 45 | 450 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Low-Pulley Cable Crossover V·05 | 3 | 10 |
| Incline Dumbbell Flye V·08 | 3 | 10 |
| Reverse-Grip Bench Press V·17 | 3 | 10 |
| Dumbbell Bench Press V·01 | 3 | 10 |
| Straight-Arm Pulldown V·04 | 3 | 10 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 10 |
| Reverse-Grip Bent-Over Row V·03 | 3 | 10 |
| Seated Cable Row V·59 | 3 | 10 |
| Cable Rear Delt Flye V·03 | 3 | 10 |
| Cable Lateral Raise V·39 | 3 | 10 |
| Arnold Press V·01 | 3 | 10 |
| Cable Upright Row V·07 | 3 | 10 |
| Barbell Upright Row V·04 | 3 | 10 |
| Barbell Behind-Back Shrug V·02 | 3 | 10 |
| Dumbbell Shrug V·10 | 3 | 10 |
| Standing Oblique Cable Crunch V·02 | 3 | 10 |
| Rope Cable Crunch V·13 | 3 | 10 |
| Smith Machine Hip Thrust V·01 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 54 | 540 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Romanian Deadlift V·03 | 3 | 10 |
| Deadlift V·03 | 3 | 10 |
| Dumbbell Reverse Lunge V·03 | 3 | 10 |
| Squat V·04 | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 10 |
| Leg Press Calf Raise V·04 | 3 | 10 |
| Standing Calf Raise V·08 | 3 | 10 |
| Reverse-Grip Triceps Pressdown V·06 | 3 | 10 |
| Rope Triceps Pressdown V·08 | 3 | 10 |
| Close-Grip Bench Press V·15 | 3 | 10 |
| Barbell Preacher Curl V·01 | 3 | 10 |
| Behind-Back Cable Curl V·08 | 3 | 10 |
| Barbell Curl V·06 | 3 | 10 |
| Barbell Reverse Wrist Curl V·01 | 3 | 10 |
| Barbell Wrist Curl V·01 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 45 | 450 REPS |