WORLD 2 · THE PLANS

PENDULUM FULL-BODY MICROS – WEEKS 1-2

2 WEEKs12 DAYs120 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 110 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1938-10
Wide-Grip Lat Pulldown V·3038-10
Reverse Hamstring Extension V·0138-10
Dumbbell Lateral Raise V·4538-10
Prone Incline Dumbbell Shrug V·1738-10
Leg Press Calf Raise V·0438-10
Dumbbell Overhead Triceps Extension V·0638-10
Barbell Preacher Curl V·0138-10
Barbell Wrist Curl V·0138-10
Rope Cable Crunch V·1338-10
STAGE CLEAR! TOTAL VOLUME30240–300 REPS

DAY 210 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Cable Crossover V·03312-15
Seated Cable Row V·59312-15
Squat V·04312-15
Dumbbell Shoulder Press V·04312-15
Barbell Behind-Back Shrug V·02312-15
Seated Calf Raise V·06312-15
Close-Grip Bench Press V·15312-15
Incline Dumbbell Curl V·05312-15
Barbell Reverse Wrist Curl V·01312-15
Hip Thrust V·03312-15
STAGE CLEAR! TOTAL VOLUME30360–450 REPS

DAY 310 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Reverse-Grip Bench Press V·1738-10
Reverse-Grip Lat Pulldown V·3138-10
Dumbbell Reverse Lunge V·0338-10
Standing Cable Reverse Flye V·0738-10
Straight-Arm Pushdown V·0338-10
Kettlebell Toe Raise V·0438-10
Reverse-Grip Triceps Pressdown V·0638-10
Barbell Reverse Curl V·0138-10
Barbell Reverse Wrist Curl V·0138-10
Reverse Crunch V·0138-10
STAGE CLEAR! TOTAL VOLUME30240–300 REPS

DAY 410 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Incline Dumbbell Flye V·0834-6
Dumbbell Bent-Over Row V·1334-6
Barbell Hack Squat V·0434-6
Dumbbell Upright Row V·1034-6
Dumbbell Shrug V·1034-6
Seated Calf Raise V·0634-6
Dumbbell Kickback V·0534-6
Hammer Curl V·0334-6
Dumbbell Wrist Curl V·0334-6
Dumbbell Side Bend V·0334-6
STAGE CLEAR! TOTAL VOLUME30120–180 REPS

DAY 510 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Cable Crossover V·0338-10
Straight-Arm Pulldown V·0438-10
Walking Lunge V·0638-10
Cable Lateral Raise V·3938-10
Cable Shrug V·0438-10
Leg Press Calf Raise V·0438-10
Reverse-Grip Triceps Pressdown V·0638-10
Cable Curl V·0938-10
Dumbbell Wrist Curl V·0338-10
Cable Woodchopper V·0238-10
STAGE CLEAR! TOTAL VOLUME30240–300 REPS

DAY 610 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Incline Dumbbell Press V·18312-15
Standing Lat Pulldown V·37312-15
Deadlift V·03312-15
Face Pull V·02312-15
Straight-Arm Dip V·02312-15
Cable Toe Raise V·02312-15
Overhead Cable Triceps Extension (high pulley) V·13312-15
Behind-Back Cable Curl V·08312-15
Dumbbell Reverse Wrist Curl V·03312-15
Hanging Leg Raise V·05312-15
STAGE CLEAR! TOTAL VOLUME30360–450 REPS

WEEK 2

DAY 110 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Bench Press V·01320-25
Wide-Grip Lat Pulldown V·30320-25
Romanian Deadlift V·03320-25
Cable Shoulder Press V·27320-25
Barbell Behind-Back Shrug V·02320-25
Standing Calf Raise V·08320-25
Dumbbell Overhead Triceps Extension V·06320-25
Incline Dumbbell Curl V·05320-25
Barbell Reverse Wrist Curl V·01320-25
Hip Thrust V·03320-25
STAGE CLEAR! TOTAL VOLUME30600–750 REPS

DAY 210 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Cable Crossover V·03312-15
Straight-Arm Pulldown V·04312-15
Walking Lunge V·06312-15
Cable Lateral Raise V·39312-15
Cable Shrug V·04312-15
Leg Press Calf Raise V·04312-15
Triceps Pressdown V·10312-15
Cable Curl V·09312-15
Dumbbell Wrist Curl V·03312-15
Cable Woodchopper V·02312-15
STAGE CLEAR! TOTAL VOLUME30360–450 REPS

DAY 310 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Incline Dumbbell Press V·1838-10
Standing Lat Pulldown V·3738-10
Deadlift V·0338-10
Face Pull V·0238-10
Straight-Arm Dip V·0238-10
Cable Toe Raise V·0238-10
Overhead Cable Triceps Extension (high pulley) V·1338-10
Behind-Back Cable Curl V·0838-10
Dumbbell Wrist Curl V·0338-10
Hanging Leg Raise V·0538-10
STAGE CLEAR! TOTAL VOLUME30240–300 REPS

DAY 410 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Flye V·1134-6
Dumbbell Bent-Over Row V·1334-6
Dumbbell Squat V·1434-6
Dumbbell Upright Row V·1034-6
Dumbbell Shrug V·1034-6
Seated Calf Raise V·0634-6
Dumbbell Kickback V·0534-6
Hammer Curl V·0334-6
Dumbbell Wrist Curl V·0334-6
Dumbbell Side Bend V·0334-6
STAGE CLEAR! TOTAL VOLUME30120–180 REPS

DAY 510 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1932-3
Barbell Bent-Over Row V·0532-3
Deadlift V·0332-3
Barbell Shoulder Press V·1332-3
Barbell Shrug V·0532-3
Standing Calf Raise V·0832-3
Barbell Lying Triceps Extension V·0632-3
Barbell Curl V·0632-3
Barbell Wrist Curl V·0132-3
Machine Crunch V·1032-3
STAGE CLEAR! TOTAL VOLUME3060–90 REPS

DAY 610 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Reverse-Grip Bench Press V·1734-6
Reverse-Grip Lat Pulldown V·3134-6
Dumbbell Reverse Lunge V·0334-6
Dumbbell Bent-Over Lateral Raise V·6434-6
Straight-Arm Pushdown V·0334-6
Kettlebell Toe Raise V·0434-6
Reverse-Grip Triceps Pressdown V·0634-6
Barbell Reverse Curl V·0134-6
Barbell Reverse Wrist Curl V·0134-6
Reverse Crunch V·0134-6
STAGE CLEAR! TOTAL VOLUME30120–180 REPS