REP MAX RUNNER – WEEKS 1-4
4 WEEKs20 DAYs288 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 1 | 50 |
| Incline Bench Press V·05 | 1 | 50 |
| Low-Pulley Cable Crossover V·05 | 1 | 50 |
| Cable Crossover V·03 | 1 | 50 |
| Hip Thrust V·03 | 1 | 50 |
| Crunch V·07 | 1 | 50 |
| Barbell Bent-Over Row V·05 | 3 | 20 |
| Walking Lunge V·06 | 3 | 20 |
| Cable Lateral Raise V·39 | 3 | 20 |
| Barbell Behind-Back Shrug V·02 | 3 | 20 |
| Dumbbell Kickback V·05 | 3 | 20 |
| Dumbbell Concentration Curl V·03 | 3 | 20 |
| Dumbbell Wrist Curl V·03 | 3 | 20 |
| Leg Press Calf Raise V·04 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 780 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 1 | 50 |
| Seated Cable Row V·59 | 1 | 50 |
| Lat Pulldown V·33 | 1 | 50 |
| Reverse-Grip Lat Pulldown V·31 | 1 | 50 |
| Straight-Arm Pulldown V·04 | 1 | 50 |
| Standing Calf Raise V·08 | 1 | 50 |
| Seated Calf Raise V·06 | 1 | 50 |
| Reverse-Grip Dumbbell Press V·27 | 3 | 10 |
| Dumbbell Front Raise V·44 | 3 | 10 |
| Prone Incline Dumbbell Shrug V·17 | 3 | 10 |
| One-Arm Reverse-Grip Triceps Pressdown V·05 | 3 | 10 |
| Behind-Back Cable Curl V·08 | 3 | 10 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 10 |
| Cable Woodchopper V·02 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 560 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Barbell Shoulder Press V·35 | 1 | 50 |
| Dumbbell Upright Row V·10 | 1 | 50 |
| Dumbbell Lateral Raise V·45 | 1 | 50 |
| Cable Rear Delt Flye V·03 | 1 | 50 |
| Dumbbell Shrug V·10 | 1 | 50 |
| Smith Machine Behind-Back Shrug V·05 | 1 | 50 |
| Straight-Arm Pushdown V·03 | 1 | 50 |
| Lying Leg Raise V·06 | 1 | 50 |
| Rope Cable Crunch V·13 | 1 | 50 |
| Dumbbell Flye V·11 | 3 | 15 |
| Dumbbell Bent-Over Row V·13 | 3 | 15 |
| Front Squat V·04 | 3 | 15 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 | 3 | 15 |
| Prone Incline Dumbbell Curl V·01 | 3 | 15 |
| Standing Calf Raise V·08 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 720 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 1 | 50 |
| Triceps Pressdown V·10 | 1 | 50 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 1 | 50 |
| Barbell Curl V·06 | 1 | 50 |
| Incline Dumbbell Curl V·05 | 1 | 50 |
| High Cable Curl V·14 | 1 | 50 |
| Barbell Wrist Curl V·01 | 1 | 50 |
| Barbell Reverse Wrist Curl V·01 | 1 | 50 |
| Incline Dumbbell Flye V·08 | 3 | 5 |
| One-Arm Straight-Arm Pulldown V·03 | 3 | 5 |
| Cable Leg Raise V·02 | 3 | 5 |
| Face Pull V·02 | 3 | 5 |
| Y-Raise V·03 | 3 | 5 |
| Cable Toe Raise V·02 | 3 | 5 |
| Cable Oblique Pushdown V·02 | 3 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 505 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 1 | 50 |
| Leg Press V·02 | 1 | 50 |
| Romanian Deadlift V·03 | 1 | 50 |
| Lying Leg Curl V·04 | 1 | 50 |
| Seated Calf Raise V·06 | 1 | 50 |
| Leg Press Calf Raise V·04 | 1 | 50 |
| Dumbbell Bench Press V·01 | 3 | 25 |
| Standing Lat Pulldown V·37 | 3 | 25 |
| Arnold Press V·01 | 3 | 25 |
| Barbell Shrug V·05 | 3 | 25 |
| Barbell Lying Triceps Extension V·06 | 3 | 25 |
| Hammer Curl V·03 | 3 | 25 |
| Behind-Back Wrist Curl V·02 | 3 | 25 |
| Cable Roundhouse Elbow V·02 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 900 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 2 | 20 |
| Incline Bench Press V·05 | 2 | 20 |
| Low-Pulley Cable Crossover V·05 | 2 | 20 |
| Cable Crossover V·03 | 2 | 20 |
| Hip Thrust V·03 | 2 | 20 |
| Crunch V·07 | 2 | 20 |
| Barbell Bent-Over Row V·05 | 3 | 5 |
| Walking Lunge V·06 | 3 | 5 |
| Cable Lateral Raise V·39 | 3 | 5 |
| Barbell Behind-Back Shrug V·02 | 3 | 5 |
| Dumbbell Kickback V·05 | 3 | 5 |
| Dumbbell Concentration Curl V·03 | 3 | 5 |
| Dumbbell Wrist Curl V·03 | 3 | 5 |
| Leg Press Calf Raise V·04 | 3 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 360 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 2 | 20 |
| Seated Cable Row V·59 | 2 | 20 |
| Lat Pulldown V·33 | 2 | 20 |
| Reverse-Grip Lat Pulldown V·31 | 2 | 20 |
| Straight-Arm Pulldown V·04 | 2 | 20 |
| Standing Calf Raise V·08 | 2 | 20 |
| Seated Calf Raise V·06 | 2 | 20 |
| Reverse-Grip Dumbbell Press V·27 | 3 | 25 |
| Dumbbell Front Raise V·44 | 3 | 25 |
| Prone Incline Dumbbell Shrug V·17 | 3 | 25 |
| One-Arm Reverse-Grip Triceps Pressdown V·05 | 3 | 25 |
| Behind-Back Cable Curl V·08 | 3 | 25 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 25 |
| Cable Woodchopper V·02 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 35 | 805 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Barbell Shoulder Press V·35 | 2 | 20 |
| Dumbbell Upright Row V·10 | 2 | 20 |
| Dumbbell Lateral Raise V·45 | 2 | 20 |
| Cable Rear Delt Flye V·03 | 2 | 20 |
| Dumbbell Shrug V·10 | 2 | 20 |
| Smith Machine Behind-Back Shrug V·05 | 2 | 20 |
| Straight-Arm Pushdown V·03 | 2 | 20 |
| Lying Leg Raise V·06 | 2 | 20 |
| Rope Cable Crunch V·13 | 2 | 20 |
| Dumbbell Flye V·11 | 3 | 10 |
| Dumbbell Bent-Over Row V·13 | 3 | 10 |
| Front Squat V·04 | 3 | 10 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 | 3 | 10 |
| Prone Incline Dumbbell Curl V·01 | 3 | 10 |
| Standing Calf Raise V·08 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 540 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 2 | 20 |
| Triceps Pressdown V·10 | 2 | 20 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 2 | 20 |
| Barbell Curl V·06 | 2 | 20 |
| Incline Dumbbell Curl V·05 | 2 | 20 |
| High Cable Curl V·14 | 2 | 20 |
| Barbell Wrist Curl V·01 | 2 | 20 |
| Barbell Reverse Wrist Curl V·01 | 2 | 20 |
| Incline Dumbbell Flye V·08 | 3 | 20 |
| One-Arm Straight-Arm Pulldown V·03 | 3 | 20 |
| Cable Leg Raise V·02 | 3 | 20 |
| Face Pull V·02 | 3 | 20 |
| Y-Raise V·03 | 3 | 20 |
| Cable Toe Raise V·02 | 3 | 20 |
| Cable Oblique Pushdown V·02 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 37 | 740 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 2 | 20 |
| Leg Press V·02 | 2 | 20 |
| Romanian Deadlift V·03 | 2 | 20 |
| Lying Leg Curl V·04 | 2 | 20 |
| Seated Calf Raise V·06 | 2 | 20 |
| Leg Press Calf Raise V·04 | 2 | 20 |
| Dumbbell Bench Press V·01 | 3 | 15 |
| Standing Lat Pulldown V·37 | 3 | 15 |
| Arnold Press V·01 | 3 | 15 |
| Barbell Shrug V·05 | 3 | 15 |
| Barbell Lying Triceps Extension V·06 | 3 | 15 |
| Hammer Curl V·03 | 3 | 15 |
| Behind-Back Wrist Curl V·02 | 3 | 15 |
| Cable Roundhouse Elbow V·02 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 600 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 2 | 10 |
| Incline Bench Press V·05 | 2 | 10 |
| Low-Pulley Cable Crossover V·05 | 2 | 10 |
| Cable Crossover V·03 | 2 | 10 |
| Hip Thrust V·03 | 2 | 10 |
| Crunch V·07 | 2 | 10 |
| Barbell Bent-Over Row V·05 | 3 | 15 |
| Walking Lunge V·06 | 3 | 15 |
| Cable Lateral Raise V·39 | 3 | 15 |
| Barbell Behind-Back Shrug V·02 | 3 | 15 |
| Dumbbell Kickback V·05 | 3 | 15 |
| Dumbbell Concentration Curl V·03 | 3 | 15 |
| Dumbbell Wrist Curl V·03 | 3 | 15 |
| Leg Press Calf Raise V·04 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 480 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 2 | 10 |
| Seated Cable Row V·59 | 2 | 10 |
| Lat Pulldown V·33 | 2 | 10 |
| Reverse-Grip Lat Pulldown V·31 | 2 | 10 |
| Straight-Arm Pulldown V·04 | 2 | 10 |
| Standing Calf Raise V·08 | 2 | 10 |
| Seated Calf Raise V·06 | 2 | 10 |
| Reverse-Grip Dumbbell Press V·27 | 3 | 20 |
| Dumbbell Front Raise V·44 | 3 | 20 |
| Prone Incline Dumbbell Shrug V·17 | 3 | 20 |
| One-Arm Reverse-Grip Triceps Pressdown V·05 | 3 | 20 |
| Behind-Back Cable Curl V·08 | 3 | 20 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 20 |
| Cable Woodchopper V·02 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 35 | 560 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Barbell Shoulder Press V·35 | 2 | 10 |
| Dumbbell Upright Row V·10 | 2 | 10 |
| Dumbbell Lateral Raise V·45 | 2 | 10 |
| Cable Rear Delt Flye V·03 | 2 | 10 |
| Dumbbell Shrug V·10 | 2 | 10 |
| Smith Machine Behind-Back Shrug V·05 | 2 | 10 |
| Straight-Arm Pushdown V·03 | 2 | 10 |
| Lying Leg Raise V·06 | 2 | 10 |
| Rope Cable Crunch V·13 | 2 | 10 |
| Dumbbell Flye V·11 | 3 | 5 |
| Dumbbell Bent-Over Row V·13 | 3 | 5 |
| Front Squat V·04 | 3 | 5 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 | 3 | 5 |
| Prone Incline Dumbbell Curl V·01 | 3 | 5 |
| Standing Calf Raise V·08 | 3 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 270 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 2 | 10 |
| Triceps Pressdown V·10 | 2 | 10 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 2 | 10 |
| Barbell Curl V·06 | 2 | 10 |
| Incline Dumbbell Curl V·05 | 2 | 10 |
| High Cable Curl V·14 | 2 | 10 |
| Barbell Wrist Curl V·01 | 2 | 10 |
| Barbell Reverse Wrist Curl V·01 | 2 | 10 |
| Incline Dumbbell Flye V·08 | 3 | 25 |
| One-Arm Straight-Arm Pulldown V·03 | 3 | 25 |
| Cable Leg Raise V·02 | 3 | 25 |
| Face Pull V·02 | 3 | 25 |
| Y-Raise V·03 | 3 | 25 |
| Cable Toe Raise V·02 | 3 | 25 |
| Cable Oblique Pushdown V·02 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 37 | 685 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 2 | 10 |
| Leg Press V·02 | 2 | 10 |
| Romanian Deadlift V·03 | 2 | 10 |
| Lying Leg Curl V·04 | 2 | 10 |
| Seated Calf Raise V·06 | 2 | 10 |
| Leg Press Calf Raise V·04 | 2 | 10 |
| Dumbbell Bench Press V·01 | 3 | 10 |
| Standing Lat Pulldown V·37 | 3 | 10 |
| Arnold Press V·01 | 3 | 10 |
| Barbell Shrug V·05 | 3 | 10 |
| Barbell Lying Triceps Extension V·06 | 3 | 10 |
| Hammer Curl V·03 | 3 | 10 |
| Behind-Back Wrist Curl V·02 | 3 | 10 |
| Cable Roundhouse Elbow V·02 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 360 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 2 | 10 |
| Incline Bench Press V·05 | 2 | 20 |
| Low-Pulley Cable Crossover V·05 | 1 | 50 |
| Cable Crossover V·03 | 1 | 50 |
| Hip Thrust V·03 | 2 | 10 |
| Crunch V·07 | 1 | 50 |
| Barbell Bent-Over Row V·05 | 3 | 10 |
| Walking Lunge V·06 | 3 | 15 |
| Cable Lateral Raise V·39 | 3 | 10 |
| Barbell Behind-Back Shrug V·02 | 3 | 10 |
| Dumbbell Kickback V·05 | 3 | 10 |
| Dumbbell Concentration Curl V·03 | 3 | 10 |
| Dumbbell Wrist Curl V·03 | 3 | 10 |
| Leg Press Calf Raise V·04 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 485 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 2 | 10 |
| Seated Cable Row V·59 | 2 | 10 |
| Lat Pulldown V·33 | 2 | 20 |
| Reverse-Grip Lat Pulldown V·31 | 1 | 50 |
| Straight-Arm Pulldown V·04 | 1 | 50 |
| Standing Calf Raise V·08 | 2 | 20 |
| Seated Calf Raise V·06 | 1 | 50 |
| Reverse-Grip Dumbbell Press V·27 | 3 | 5 |
| Dumbbell Front Raise V·44 | 3 | 5 |
| Prone Incline Dumbbell Shrug V·17 | 3 | 5 |
| One-Arm Reverse-Grip Triceps Pressdown V·05 | 3 | 5 |
| Behind-Back Cable Curl V·08 | 3 | 5 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 5 |
| Cable Woodchopper V·02 | 3 | 5 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 375 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Barbell Shoulder Press V·35 | 2 | 10 |
| Dumbbell Upright Row V·10 | 2 | 20 |
| Dumbbell Lateral Raise V·45 | 1 | 50 |
| Cable Rear Delt Flye V·03 | 1 | 50 |
| Dumbbell Shrug V·10 | 2 | 10 |
| Smith Machine Behind-Back Shrug V·05 | 2 | 20 |
| Straight-Arm Pushdown V·03 | 1 | 50 |
| Lying Leg Raise V·06 | 2 | 20 |
| Rope Cable Crunch V·13 | 1 | 50 |
| Dumbbell Flye V·11 | 3 | 25 |
| Dumbbell Bent-Over Row V·13 | 3 | 25 |
| Front Squat V·04 | 3 | 25 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 | 3 | 25 |
| Prone Incline Dumbbell Curl V·01 | 3 | 25 |
| Standing Calf Raise V·08 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 810 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 2 | 10 |
| Triceps Pressdown V·10 | 2 | 20 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 1 | 50 |
| Barbell Curl V·06 | 2 | 10 |
| Incline Dumbbell Curl V·05 | 2 | 20 |
| High Cable Curl V·14 | 1 | 50 |
| Barbell Wrist Curl V·01 | 2 | 20 |
| Barbell Reverse Wrist Curl V·01 | 1 | 50 |
| Incline Dumbbell Flye V·08 | 3 | 15 |
| One-Arm Straight-Arm Pulldown V·03 | 3 | 15 |
| Cable Leg Raise V·02 | 3 | 15 |
| Face Pull V·02 | 3 | 15 |
| Y-Raise V·03 | 3 | 15 |
| Cable Toe Raise V·02 | 3 | 15 |
| Cable Oblique Pushdown V·02 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 34 | 625 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 2 | 10 |
| Leg Press V·02 | 2 | 20 |
| Romanian Deadlift V·03 | 2 | 20 |
| Lying Leg Curl V·04 | 1 | 50 |
| Seated Calf Raise V·06 | 2 | 20 |
| Leg Press Calf Raise V·04 | 1 | 50 |
| Dumbbell Bench Press V·01 | 3 | 20 |
| Standing Lat Pulldown V·37 | 3 | 20 |
| Arnold Press V·01 | 3 | 20 |
| Barbell Shrug V·05 | 3 | 20 |
| Barbell Lying Triceps Extension V·06 | 3 | 20 |
| Hammer Curl V·03 | 3 | 20 |
| Behind-Back Wrist Curl V·02 | 3 | 20 |
| Cable Roundhouse Elbow V·02 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 34 | 720 REPS |