PENDULUM FULL-BODY MICROS – DAYS 7-12
1 WEEK6 DAYs60 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Bench Press V·01 | 3 | 20-25 |
| Wide-Grip Lat Pulldown V·30 | 3 | 20-25 |
| Romanian Deadlift V·03 | 3 | 20-25 |
| Cable Shoulder Press V·27 | 3 | 20-25 |
| Barbell Behind-Back Shrug V·02 | 3 | 20-25 |
| Standing Calf Raise V·08 | 3 | 20-25 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 20-25 |
| Incline Dumbbell Curl V·05 | 3 | 20-25 |
| Barbell Reverse Wrist Curl V·01 | 3 | 20-25 |
| Hip Thrust V·03 | 3 | 20-25 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 600–750 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Cable Crossover V·03 | 3 | 12-15 |
| Straight-Arm Pulldown V·04 | 3 | 12-15 |
| Walking Lunge V·06 | 3 | 12-15 |
| Cable Lateral Raise V·39 | 3 | 12-15 |
| Cable Shrug V·04 | 3 | 12-15 |
| Leg Press Calf Raise V·04 | 3 | 12-15 |
| Triceps Pressdown V·10 | 3 | 12-15 |
| Cable Curl V·09 | 3 | 12-15 |
| Dumbbell Wrist Curl V·03 | 3 | 12-15 |
| Cable Woodchopper V·02 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 360–450 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Dumbbell Press V·18 | 3 | 8-10 |
| Standing Lat Pulldown V·37 | 3 | 8-10 |
| Deadlift V·03 | 3 | 8-10 |
| Face Pull V·02 | 3 | 8-10 |
| Straight-Arm Dip V·02 | 3 | 8-10 |
| Cable Toe Raise V·02 | 3 | 8-10 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 3 | 8-10 |
| Behind-Back Cable Curl V·08 | 3 | 8-10 |
| Dumbbell Wrist Curl V·03 | 3 | 8-10 |
| Hanging Leg Raise V·05 | 3 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 240–300 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Flye V·11 | 3 | 4-6 |
| Dumbbell Bent-Over Row V·13 | 3 | 4-6 |
| Dumbbell Squat V·14 | 3 | 4-6 |
| Dumbbell Upright Row V·10 | 3 | 4-6 |
| Dumbbell Shrug V·10 | 3 | 4-6 |
| Seated Calf Raise V·06 | 3 | 4-6 |
| Dumbbell Kickback V·05 | 3 | 4-6 |
| Hammer Curl V·03 | 3 | 4-6 |
| Dumbbell Wrist Curl V·03 | 3 | 4-6 |
| Dumbbell Side Bend V·03 | 3 | 4-6 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 120–180 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 2-3 |
| Barbell Bent-Over Row V·05 | 3 | 2-3 |
| Deadlift V·03 | 3 | 2-3 |
| Barbell Shoulder Press V·13 | 3 | 2-3 |
| Barbell Shrug V·05 | 3 | 2-3 |
| Standing Calf Raise V·08 | 3 | 2-3 |
| Barbell Lying Triceps Extension V·06 | 3 | 2-3 |
| Barbell Curl V·06 | 3 | 2-3 |
| Barbell Wrist Curl V·01 | 3 | 2-3 |
| Machine Crunch V·10 | 3 | 2-3 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 60–90 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 3 | 4-6 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 4-6 |
| Dumbbell Reverse Lunge V·03 | 3 | 4-6 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 4-6 |
| Straight-Arm Pushdown V·03 | 3 | 4-6 |
| Kettlebell Toe Raise V·04 | 3 | 4-6 |
| Reverse-Grip Triceps Pressdown V·06 | 3 | 4-6 |
| Barbell Reverse Curl V·01 | 3 | 4-6 |
| Barbell Reverse Wrist Curl V·01 | 3 | 4-6 |
| Reverse Crunch V·01 | 3 | 4-6 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 120–180 REPS |