PROJECT X – WEEKS 1-12
12 WEEKs60 DAYs540 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 30 |
| Incline Dumbbell Press V·18 | 3 | 30 |
| Reverse-Grip Dumbbell Press V·27 | 3 | 30 |
| Incline Dumbbell Flye V·08 | 3 | 30 |
| Cable Crossover V·03 | 3 | 30 |
| Smith Machine Hip Thrust V·01 | 3 | 30 |
| Crunch V·07 | 3 | 30 |
| Woodchopper V·02 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 750 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 30 |
| Deadlift V·03 | 3 | 30 |
| Leg Press V·02 | 3 | 30 |
| Leg Extension V·04 | 3 | 30 |
| Leg Curl V·04 | 3 | 30 |
| Standing Calf Raise V·08 | 4 | 30 |
| Seated Calf Raise V·06 | 4 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 720 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 30 |
| Wide-Grip Lat Pulldown V·30 | 3 | 30 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 30 |
| Seated Cable Row V·59 | 3 | 30 |
| Straight-Arm Pulldown V·04 | 3 | 30 |
| Rope Cable Crunch V·13 | 3 | 30 |
| Cable Oblique Pushdown V·02 | 3 | 30 |
| Plank V·03 | 3 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 25 | 660 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 | 4 | 30 |
| Barbell Upright Row V·04 | 3 | 30 |
| Dumbbell Lateral Raise V·45 | 3 | 30 |
| Face Pull V·02 | 3 | 30 |
| Cable Front Raise V·41 | 3 | 30 |
| Barbell Shrug V·05 | 3 | 30 |
| Smith Machine Behind-Back Shrug V·05 | 3 | 30 |
| Straight-Arm Pushdown V·03 | 3 | 30 |
| Leg Press Calf Raise V·04 | 4 | 30 |
| Donkey Calf Raise V·07 | 4 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 990 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 3 | 30 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 30 |
| Barbell Lying Triceps Extension V·06 | 3 | 30 |
| Triceps Pressdown V·10 | 3 | 30 |
| Dumbbell Kickback V·05 | 3 | 30 |
| Barbell Curl V·06 | 4 | 30 |
| Behind-Back Cable Curl V·08 | 3 | 30 |
| Dumbbell Concentration Curl V·03 | 3 | 30 |
| Hammer Curl V·03 | 3 | 30 |
| Barbell Reverse Curl V·01 | 2 | 30 |
| Barbell Wrist Curl V·01 | 3 | 30 |
| Barbell Reverse Wrist Curl V·01 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 1080 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 15 |
| Incline Dumbbell Press V·18 | 3 | 15 |
| Reverse-Grip Dumbbell Press V·27 | 3 | 15 |
| Incline Dumbbell Flye V·08 | 3 | 15 |
| Cable Crossover V·03 | 3 | 15 |
| Smith Machine Hip Thrust V·01 | 3 | 15 |
| Crunch V·07 | 3 | 15 |
| Woodchopper V·02 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 375 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 15 |
| Deadlift V·03 | 3 | 15 |
| Leg Press V·02 | 3 | 15 |
| Leg Extension V·04 | 3 | 15 |
| Leg Curl V·04 | 3 | 15 |
| Standing Calf Raise V·08 | 4 | 15 |
| Seated Calf Raise V·06 | 4 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 360 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 15 |
| Wide-Grip Lat Pulldown V·30 | 3 | 15 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 15 |
| Seated Cable Row V·59 | 3 | 15 |
| Straight-Arm Pulldown V·04 | 3 | 15 |
| Rope Cable Crunch V·13 | 3 | 15 |
| Cable Oblique Pushdown V·02 | 3 | 15 |
| Plank V·03 | 3 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 25 | 330 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 | 4 | 15 |
| Barbell Upright Row V·04 | 3 | 15 |
| Dumbbell Lateral Raise V·45 | 3 | 15 |
| Face Pull V·02 | 3 | 15 |
| Cable Front Raise V·41 | 3 | 15 |
| Barbell Shrug V·05 | 3 | 15 |
| Smith Machine Behind-Back Shrug V·05 | 3 | 15 |
| Straight-Arm Pushdown V·03 | 3 | 15 |
| Leg Press Calf Raise V·04 | 4 | 15 |
| Donkey Calf Raise V·07 | 4 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 495 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 3 | 15 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 15 |
| Barbell Lying Triceps Extension V·06 | 3 | 15 |
| Triceps Pressdown V·10 | 3 | 15 |
| Dumbbell Kickback V·05 | 3 | 15 |
| Barbell Curl V·06 | 4 | 15 |
| Behind-Back Cable Curl V·08 | 3 | 15 |
| Dumbbell Concentration Curl V·03 | 3 | 15 |
| Hammer Curl V·03 | 3 | 15 |
| Barbell Reverse Curl V·01 | 2 | 15 |
| Barbell Wrist Curl V·01 | 3 | 15 |
| Barbell Reverse Wrist Curl V·01 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 540 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 8 |
| Incline Dumbbell Press V·18 | 3 | 8 |
| Reverse-Grip Dumbbell Press V·27 | 3 | 8 |
| Incline Dumbbell Flye V·08 | 3 | 8 |
| Cable Crossover V·03 | 3 | 8 |
| Smith Machine Hip Thrust V·01 | 3 | 8 |
| Crunch V·07 | 3 | 8 |
| Woodchopper V·02 | 3 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 200 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 8 |
| Deadlift V·03 | 3 | 8 |
| Leg Press V·02 | 3 | 8 |
| Leg Extension V·04 | 3 | 8 |
| Leg Curl V·04 | 3 | 8 |
| Standing Calf Raise V·08 | 4 | 8 |
| Seated Calf Raise V·06 | 4 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 192 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 8 |
| Wide-Grip Lat Pulldown V·30 | 3 | 8 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 8 |
| Seated Cable Row V·59 | 3 | 8 |
| Straight-Arm Pulldown V·04 | 3 | 8 |
| Rope Cable Crunch V·13 | 3 | 8 |
| Cable Oblique Pushdown V·02 | 3 | 8 |
| Plank V·03 | 3 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 25 | 176 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 | 4 | 8 |
| Barbell Upright Row V·04 | 3 | 8 |
| Dumbbell Lateral Raise V·45 | 3 | 8 |
| Face Pull V·02 | 3 | 8 |
| Cable Front Raise V·41 | 3 | 8 |
| Barbell Shrug V·05 | 3 | 8 |
| Smith Machine Behind-Back Shrug V·05 | 3 | 8 |
| Straight-Arm Pushdown V·03 | 3 | 8 |
| Leg Press Calf Raise V·04 | 4 | 8 |
| Donkey Calf Raise V·07 | 4 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 264 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 3 | 8 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 8 |
| Barbell Lying Triceps Extension V·06 | 3 | 8 |
| Triceps Pressdown V·10 | 3 | 8 |
| Dumbbell Kickback V·05 | 3 | 8 |
| Barbell Curl V·06 | 4 | 8 |
| Behind-Back Cable Curl V·08 | 3 | 8 |
| Dumbbell Concentration Curl V·03 | 3 | 8 |
| Hammer Curl V·03 | 3 | 8 |
| Barbell Reverse Curl V·01 | 2 | 8 |
| Barbell Wrist Curl V·01 | 3 | 8 |
| Barbell Reverse Wrist Curl V·01 | 3 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 288 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 4 |
| Incline Dumbbell Press V·18 | 3 | 4 |
| Reverse-Grip Dumbbell Press V·27 | 3 | 4 |
| Incline Dumbbell Flye V·08 | 3 | 4 |
| Cable Crossover V·03 | 3 | 4 |
| Smith Machine Hip Thrust V·01 | 3 | 4 |
| Crunch V·07 | 3 | 4 |
| Woodchopper V·02 | 3 | 4 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 100 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 4 |
| Deadlift V·03 | 3 | 4 |
| Leg Press V·02 | 3 | 4 |
| Leg Extension V·04 | 3 | 4 |
| Leg Curl V·04 | 3 | 4 |
| Standing Calf Raise V·08 | 4 | 4 |
| Seated Calf Raise V·06 | 4 | 4 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 96 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 4 |
| Wide-Grip Lat Pulldown V·30 | 3 | 4 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 4 |
| Seated Cable Row V·59 | 3 | 4 |
| Straight-Arm Pulldown V·04 | 3 | 4 |
| Rope Cable Crunch V·13 | 3 | 4 |
| Cable Oblique Pushdown V·02 | 3 | 4 |
| Plank V·03 | 3 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 25 | 88 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 | 4 | 4 |
| Barbell Upright Row V·04 | 3 | 4 |
| Dumbbell Lateral Raise V·45 | 3 | 4 |
| Face Pull V·02 | 3 | 4 |
| Cable Front Raise V·41 | 3 | 4 |
| Barbell Shrug V·05 | 3 | 4 |
| Smith Machine Behind-Back Shrug V·05 | 3 | 4 |
| Straight-Arm Pushdown V·03 | 3 | 4 |
| Leg Press Calf Raise V·04 | 4 | 4 |
| Donkey Calf Raise V·07 | 4 | 4 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 132 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 3 | 4 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 4 |
| Barbell Lying Triceps Extension V·06 | 3 | 4 |
| Triceps Pressdown V·10 | 3 | 4 |
| Dumbbell Kickback V·05 | 3 | 4 |
| Barbell Curl V·06 | 4 | 4 |
| Behind-Back Cable Curl V·08 | 3 | 4 |
| Dumbbell Concentration Curl V·03 | 3 | 4 |
| Hammer Curl V·03 | 3 | 4 |
| Barbell Reverse Curl V·01 | 2 | 4 |
| Barbell Wrist Curl V·01 | 3 | 4 |
| Barbell Reverse Wrist Curl V·01 | 3 | 4 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 144 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 30 |
| Incline Dumbbell Press V·18 | 3 | 30 |
| Reverse-Grip Dumbbell Press V·27 | 3 | 30 |
| Incline Dumbbell Flye V·08 | 3 | 30 |
| Cable Crossover V·03 | 3 | 30 |
| Smith Machine Hip Thrust V·01 | 3 | 30 |
| Crunch V·07 | 3 | 30 |
| Woodchopper V·02 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 750 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 30 |
| Deadlift V·03 | 3 | 30 |
| Leg Press V·02 | 3 | 30 |
| Leg Extension V·04 | 3 | 30 |
| Leg Curl V·04 | 3 | 30 |
| Standing Calf Raise V·08 | 4 | 30 |
| Seated Calf Raise V·06 | 4 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 720 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 30 |
| Wide-Grip Lat Pulldown V·30 | 3 | 30 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 30 |
| Seated Cable Row V·59 | 3 | 30 |
| Straight-Arm Pulldown V·04 | 3 | 30 |
| Rope Cable Crunch V·13 | 3 | 30 |
| Cable Oblique Pushdown V·02 | 3 | 30 |
| Plank V·03 | 3 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 25 | 660 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 | 4 | 30 |
| Barbell Upright Row V·04 | 3 | 30 |
| Dumbbell Lateral Raise V·45 | 3 | 30 |
| Face Pull V·02 | 3 | 30 |
| Cable Front Raise V·41 | 3 | 30 |
| Barbell Shrug V·05 | 3 | 30 |
| Smith Machine Behind-Back Shrug V·05 | 3 | 30 |
| Straight-Arm Pushdown V·03 | 3 | 30 |
| Leg Press Calf Raise V·04 | 4 | 30 |
| Donkey Calf Raise V·07 | 4 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 990 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 3 | 30 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 30 |
| Barbell Lying Triceps Extension V·06 | 3 | 30 |
| Triceps Pressdown V·10 | 3 | 30 |
| Dumbbell Kickback V·05 | 3 | 30 |
| Barbell Curl V·06 | 4 | 30 |
| Behind-Back Cable Curl V·08 | 3 | 30 |
| Dumbbell Concentration Curl V·03 | 3 | 30 |
| Hammer Curl V·03 | 3 | 30 |
| Barbell Reverse Curl V·01 | 2 | 30 |
| Barbell Wrist Curl V·01 | 3 | 30 |
| Barbell Reverse Wrist Curl V·01 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 1080 REPS |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 15 |
| Incline Dumbbell Press V·18 | 3 | 15 |
| Reverse-Grip Dumbbell Press V·27 | 3 | 15 |
| Incline Dumbbell Flye V·08 | 3 | 15 |
| Cable Crossover V·03 | 3 | 15 |
| Smith Machine Hip Thrust V·01 | 3 | 15 |
| Crunch V·07 | 3 | 15 |
| Woodchopper V·02 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 375 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 15 |
| Deadlift V·03 | 3 | 15 |
| Leg Press V·02 | 3 | 15 |
| Leg Extension V·04 | 3 | 15 |
| Leg Curl V·04 | 3 | 15 |
| Standing Calf Raise V·08 | 4 | 15 |
| Seated Calf Raise V·06 | 4 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 360 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 15 |
| Wide-Grip Lat Pulldown V·30 | 3 | 15 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 15 |
| Seated Cable Row V·59 | 3 | 15 |
| Straight-Arm Pulldown V·04 | 3 | 15 |
| Rope Cable Crunch V·13 | 3 | 15 |
| Cable Oblique Pushdown V·02 | 3 | 15 |
| Plank V·03 | 3 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 25 | 330 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 | 4 | 15 |
| Barbell Upright Row V·04 | 3 | 15 |
| Dumbbell Lateral Raise V·45 | 3 | 15 |
| Face Pull V·02 | 3 | 15 |
| Cable Front Raise V·41 | 3 | 15 |
| Barbell Shrug V·05 | 3 | 15 |
| Smith Machine Behind-Back Shrug V·05 | 3 | 15 |
| Straight-Arm Pushdown V·03 | 3 | 15 |
| Leg Press Calf Raise V·04 | 4 | 15 |
| Donkey Calf Raise V·07 | 4 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 495 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 3 | 15 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 15 |
| Barbell Lying Triceps Extension V·06 | 3 | 15 |
| Triceps Pressdown V·10 | 3 | 15 |
| Dumbbell Kickback V·05 | 3 | 15 |
| Barbell Curl V·06 | 4 | 15 |
| Behind-Back Cable Curl V·08 | 3 | 15 |
| Dumbbell Concentration Curl V·03 | 3 | 15 |
| Hammer Curl V·03 | 3 | 15 |
| Barbell Reverse Curl V·01 | 2 | 15 |
| Barbell Wrist Curl V·01 | 3 | 15 |
| Barbell Reverse Wrist Curl V·01 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 540 REPS |
WEEK 7
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 8 |
| Incline Dumbbell Press V·18 | 3 | 8 |
| Reverse-Grip Dumbbell Press V·27 | 3 | 8 |
| Incline Dumbbell Flye V·08 | 3 | 8 |
| Cable Crossover V·03 | 3 | 8 |
| Smith Machine Hip Thrust V·01 | 3 | 8 |
| Crunch V·07 | 3 | 8 |
| Woodchopper V·02 | 3 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 200 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 8 |
| Deadlift V·03 | 3 | 8 |
| Leg Press V·02 | 3 | 8 |
| Leg Extension V·04 | 3 | 8 |
| Leg Curl V·04 | 3 | 8 |
| Standing Calf Raise V·08 | 4 | 8 |
| Seated Calf Raise V·06 | 4 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 192 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 8 |
| Wide-Grip Lat Pulldown V·30 | 3 | 8 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 8 |
| Seated Cable Row V·59 | 3 | 8 |
| Straight-Arm Pulldown V·04 | 3 | 8 |
| Rope Cable Crunch V·13 | 3 | 8 |
| Cable Oblique Pushdown V·02 | 3 | 8 |
| Plank V·03 | 3 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 25 | 176 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 | 4 | 8 |
| Barbell Upright Row V·04 | 3 | 8 |
| Dumbbell Lateral Raise V·45 | 3 | 8 |
| Face Pull V·02 | 3 | 8 |
| Cable Front Raise V·41 | 3 | 8 |
| Barbell Shrug V·05 | 3 | 8 |
| Smith Machine Behind-Back Shrug V·05 | 3 | 8 |
| Straight-Arm Pushdown V·03 | 3 | 8 |
| Leg Press Calf Raise V·04 | 4 | 8 |
| Donkey Calf Raise V·07 | 4 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 264 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 3 | 8 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 8 |
| Barbell Lying Triceps Extension V·06 | 3 | 8 |
| Triceps Pressdown V·10 | 3 | 8 |
| Dumbbell Kickback V·05 | 3 | 8 |
| Barbell Curl V·06 | 4 | 8 |
| Behind-Back Cable Curl V·08 | 3 | 8 |
| Dumbbell Concentration Curl V·03 | 3 | 8 |
| Hammer Curl V·03 | 3 | 8 |
| Barbell Reverse Curl V·01 | 2 | 8 |
| Barbell Wrist Curl V·01 | 3 | 8 |
| Barbell Reverse Wrist Curl V·01 | 3 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 288 REPS |
WEEK 8
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 4 |
| Incline Dumbbell Press V·18 | 3 | 4 |
| Reverse-Grip Dumbbell Press V·27 | 3 | 4 |
| Incline Dumbbell Flye V·08 | 3 | 4 |
| Cable Crossover V·03 | 3 | 4 |
| Smith Machine Hip Thrust V·01 | 3 | 4 |
| Crunch V·07 | 3 | 4 |
| Woodchopper V·02 | 3 | 4 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 100 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 4 |
| Deadlift V·03 | 3 | 4 |
| Leg Press V·02 | 3 | 4 |
| Leg Extension V·04 | 3 | 4 |
| Leg Curl V·04 | 3 | 4 |
| Standing Calf Raise V·08 | 4 | 4 |
| Seated Calf Raise V·06 | 4 | 4 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 96 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 4 |
| Wide-Grip Lat Pulldown V·30 | 3 | 4 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 4 |
| Seated Cable Row V·59 | 3 | 4 |
| Straight-Arm Pulldown V·04 | 3 | 4 |
| Rope Cable Crunch V·13 | 3 | 4 |
| Cable Oblique Pushdown V·02 | 3 | 4 |
| Plank V·03 | 3 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 25 | 88 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 | 4 | 4 |
| Barbell Upright Row V·04 | 3 | 4 |
| Dumbbell Lateral Raise V·45 | 3 | 4 |
| Face Pull V·02 | 3 | 4 |
| Cable Front Raise V·41 | 3 | 4 |
| Barbell Shrug V·05 | 3 | 4 |
| Smith Machine Behind-Back Shrug V·05 | 3 | 4 |
| Straight-Arm Pushdown V·03 | 3 | 4 |
| Leg Press Calf Raise V·04 | 4 | 4 |
| Donkey Calf Raise V·07 | 4 | 4 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 132 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 3 | 4 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 4 |
| Barbell Lying Triceps Extension V·06 | 3 | 4 |
| Triceps Pressdown V·10 | 3 | 4 |
| Dumbbell Kickback V·05 | 3 | 4 |
| Barbell Curl V·06 | 4 | 4 |
| Behind-Back Cable Curl V·08 | 3 | 4 |
| Dumbbell Concentration Curl V·03 | 3 | 4 |
| Hammer Curl V·03 | 3 | 4 |
| Barbell Reverse Curl V·01 | 2 | 4 |
| Barbell Wrist Curl V·01 | 3 | 4 |
| Barbell Reverse Wrist Curl V·01 | 3 | 4 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 144 REPS |
WEEK 9
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 30 |
| Incline Dumbbell Press V·18 | 3 | 30 |
| Reverse-Grip Dumbbell Press V·27 | 3 | 30 |
| Incline Dumbbell Flye V·08 | 3 | 30 |
| Cable Crossover V·03 | 3 | 30 |
| Smith Machine Hip Thrust V·01 | 3 | 30 |
| Crunch V·07 | 3 | 30 |
| Woodchopper V·02 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 750 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 30 |
| Deadlift V·03 | 3 | 30 |
| Leg Press V·02 | 3 | 30 |
| Leg Extension V·04 | 3 | 30 |
| Leg Curl V·04 | 3 | 30 |
| Standing Calf Raise V·08 | 4 | 30 |
| Seated Calf Raise V·06 | 4 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 720 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 30 |
| Wide-Grip Lat Pulldown V·30 | 3 | 30 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 30 |
| Seated Cable Row V·59 | 3 | 30 |
| Straight-Arm Pulldown V·04 | 3 | 30 |
| Rope Cable Crunch V·13 | 3 | 30 |
| Cable Oblique Pushdown V·02 | 3 | 30 |
| Plank V·03 | 3 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 25 | 660 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 | 4 | 30 |
| Barbell Upright Row V·04 | 3 | 30 |
| Dumbbell Lateral Raise V·45 | 3 | 30 |
| Face Pull V·02 | 3 | 30 |
| Cable Front Raise V·41 | 3 | 30 |
| Barbell Shrug V·05 | 3 | 30 |
| Smith Machine Behind-Back Shrug V·05 | 3 | 30 |
| Straight-Arm Pushdown V·03 | 3 | 30 |
| Leg Press Calf Raise V·04 | 4 | 30 |
| Donkey Calf Raise V·07 | 4 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 990 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 3 | 30 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 30 |
| Barbell Lying Triceps Extension V·06 | 3 | 30 |
| Triceps Pressdown V·10 | 3 | 30 |
| Dumbbell Kickback V·05 | 3 | 30 |
| Barbell Curl V·06 | 4 | 30 |
| Behind-Back Cable Curl V·08 | 3 | 30 |
| Dumbbell Concentration Curl V·03 | 3 | 30 |
| Hammer Curl V·03 | 3 | 30 |
| Barbell Reverse Curl V·01 | 2 | 30 |
| Barbell Wrist Curl V·01 | 3 | 30 |
| Barbell Reverse Wrist Curl V·01 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 1080 REPS |
WEEK 10
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 15 |
| Incline Dumbbell Press V·18 | 3 | 15 |
| Reverse-Grip Dumbbell Press V·27 | 3 | 15 |
| Incline Dumbbell Flye V·08 | 3 | 15 |
| Cable Crossover V·03 | 3 | 15 |
| Smith Machine Hip Thrust V·01 | 3 | 15 |
| Crunch V·07 | 3 | 15 |
| Woodchopper V·02 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 375 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 15 |
| Deadlift V·03 | 3 | 15 |
| Leg Press V·02 | 3 | 15 |
| Leg Extension V·04 | 3 | 15 |
| Leg Curl V·04 | 3 | 15 |
| Standing Calf Raise V·08 | 4 | 15 |
| Seated Calf Raise V·06 | 4 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 360 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 15 |
| Wide-Grip Lat Pulldown V·30 | 3 | 15 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 15 |
| Seated Cable Row V·59 | 3 | 15 |
| Straight-Arm Pulldown V·04 | 3 | 15 |
| Rope Cable Crunch V·13 | 3 | 15 |
| Cable Oblique Pushdown V·02 | 3 | 15 |
| Plank V·03 | 3 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 25 | 330 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 | 4 | 15 |
| Barbell Upright Row V·04 | 3 | 15 |
| Dumbbell Lateral Raise V·45 | 3 | 15 |
| Face Pull V·02 | 3 | 15 |
| Cable Front Raise V·41 | 3 | 15 |
| Barbell Shrug V·05 | 3 | 15 |
| Smith Machine Behind-Back Shrug V·05 | 3 | 15 |
| Straight-Arm Pushdown V·03 | 3 | 15 |
| Leg Press Calf Raise V·04 | 4 | 15 |
| Donkey Calf Raise V·07 | 4 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 495 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 3 | 15 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 15 |
| Barbell Lying Triceps Extension V·06 | 3 | 15 |
| Triceps Pressdown V·10 | 3 | 15 |
| Dumbbell Kickback V·05 | 3 | 15 |
| Barbell Curl V·06 | 4 | 15 |
| Behind-Back Cable Curl V·08 | 3 | 15 |
| Dumbbell Concentration Curl V·03 | 3 | 15 |
| Hammer Curl V·03 | 3 | 15 |
| Barbell Reverse Curl V·01 | 2 | 15 |
| Barbell Wrist Curl V·01 | 3 | 15 |
| Barbell Reverse Wrist Curl V·01 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 540 REPS |
WEEK 11
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 8 |
| Incline Dumbbell Press V·18 | 3 | 8 |
| Reverse-Grip Dumbbell Press V·27 | 3 | 8 |
| Incline Dumbbell Flye V·08 | 3 | 8 |
| Cable Crossover V·03 | 3 | 8 |
| Smith Machine Hip Thrust V·01 | 3 | 8 |
| Crunch V·07 | 3 | 8 |
| Woodchopper V·02 | 3 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 200 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 8 |
| Deadlift V·03 | 3 | 8 |
| Leg Press V·02 | 3 | 8 |
| Leg Extension V·04 | 3 | 8 |
| Leg Curl V·04 | 3 | 8 |
| Standing Calf Raise V·08 | 4 | 8 |
| Seated Calf Raise V·06 | 4 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 192 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 8 |
| Wide-Grip Lat Pulldown V·30 | 3 | 8 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 8 |
| Seated Cable Row V·59 | 3 | 8 |
| Straight-Arm Pulldown V·04 | 3 | 8 |
| Rope Cable Crunch V·13 | 3 | 8 |
| Cable Oblique Pushdown V·02 | 3 | 8 |
| Plank V·03 | 3 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 25 | 176 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 | 4 | 8 |
| Barbell Upright Row V·04 | 3 | 8 |
| Dumbbell Lateral Raise V·45 | 3 | 8 |
| Face Pull V·02 | 3 | 8 |
| Cable Front Raise V·41 | 3 | 8 |
| Barbell Shrug V·05 | 3 | 8 |
| Smith Machine Behind-Back Shrug V·05 | 3 | 8 |
| Straight-Arm Pushdown V·03 | 3 | 8 |
| Leg Press Calf Raise V·04 | 4 | 8 |
| Donkey Calf Raise V·07 | 4 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 264 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 3 | 8 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 8 |
| Barbell Lying Triceps Extension V·06 | 3 | 8 |
| Triceps Pressdown V·10 | 3 | 8 |
| Dumbbell Kickback V·05 | 3 | 8 |
| Barbell Curl V·06 | 4 | 8 |
| Behind-Back Cable Curl V·08 | 3 | 8 |
| Dumbbell Concentration Curl V·03 | 3 | 8 |
| Hammer Curl V·03 | 3 | 8 |
| Barbell Reverse Curl V·01 | 2 | 8 |
| Barbell Wrist Curl V·01 | 3 | 8 |
| Barbell Reverse Wrist Curl V·01 | 3 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 288 REPS |
WEEK 12
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 4 |
| Incline Dumbbell Press V·18 | 3 | 4 |
| Reverse-Grip Dumbbell Press V·27 | 3 | 4 |
| Incline Dumbbell Flye V·08 | 3 | 4 |
| Cable Crossover V·03 | 3 | 4 |
| Smith Machine Hip Thrust V·01 | 3 | 4 |
| Crunch V·07 | 3 | 4 |
| Woodchopper V·02 | 3 | 4 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 100 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 4 |
| Deadlift V·03 | 3 | 4 |
| Leg Press V·02 | 3 | 4 |
| Leg Extension V·04 | 3 | 4 |
| Leg Curl V·04 | 3 | 4 |
| Standing Calf Raise V·08 | 4 | 4 |
| Seated Calf Raise V·06 | 4 | 4 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 96 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 4 |
| Wide-Grip Lat Pulldown V·30 | 3 | 4 |
| Reverse-Grip Lat Pulldown V·31 | 3 | 4 |
| Seated Cable Row V·59 | 3 | 4 |
| Straight-Arm Pulldown V·04 | 3 | 4 |
| Rope Cable Crunch V·13 | 3 | 4 |
| Cable Oblique Pushdown V·02 | 3 | 4 |
| Plank V·03 | 3 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 25 | 88 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Shoulder Press V·04 | 4 | 4 |
| Barbell Upright Row V·04 | 3 | 4 |
| Dumbbell Lateral Raise V·45 | 3 | 4 |
| Face Pull V·02 | 3 | 4 |
| Cable Front Raise V·41 | 3 | 4 |
| Barbell Shrug V·05 | 3 | 4 |
| Smith Machine Behind-Back Shrug V·05 | 3 | 4 |
| Straight-Arm Pushdown V·03 | 3 | 4 |
| Leg Press Calf Raise V·04 | 4 | 4 |
| Donkey Calf Raise V·07 | 4 | 4 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 132 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 3 | 4 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 4 |
| Barbell Lying Triceps Extension V·06 | 3 | 4 |
| Triceps Pressdown V·10 | 3 | 4 |
| Dumbbell Kickback V·05 | 3 | 4 |
| Barbell Curl V·06 | 4 | 4 |
| Behind-Back Cable Curl V·08 | 3 | 4 |
| Dumbbell Concentration Curl V·03 | 3 | 4 |
| Hammer Curl V·03 | 3 | 4 |
| Barbell Reverse Curl V·01 | 2 | 4 |
| Barbell Wrist Curl V·01 | 3 | 4 |
| Barbell Reverse Wrist Curl V·01 | 3 | 4 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 144 REPS |