WORLD 2 · THE PLANS

RIPPED IN 6 CHALLENGE

6 WEEKs36 DAYs531 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 19 MOVES · 9 SETS

EXERCISESETSREPETITION RANGE
Incline Dumbbell Press V·18136-45
Wide-Grip Lat Pulldown V·30136-45
Smith Machine Squat V·17136-45
Machine Shoulder Press V·09136-45
Barbell Shrug V·05136-45
Barbell Curl V·06136-45
Barbell Lying Triceps Extension V·06136-45
Standing Calf Raise V·08136-45
Rope Cable Crunch V·13136-45
STAGE CLEAR! TOTAL VOLUME9324–405 REPS

DAY 210 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
High-Pulley Cable Crossover V·02136-45
Wide-Grip Lat Pulldown V·30136-45
Squat V·04136-45
Dumbbell Shoulder Press V·04136-45
Barbell Shrug V·05136-45
Standing Calf Raise V·08136-45
Triceps Pressdown V·10136-45
Barbell Preacher Curl V·01136-45
Dumbbell Wrist Curl V·03136-45
Crunch V·07136-45
STAGE CLEAR! TOTAL VOLUME10360–450 REPS

DAY 310 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Bench Press V·01136-45
Incline Dumbbell Row V·121136-45
Step-Up V·05136-45
Dumbbell Lateral Raise V·45136-45
Dumbbell Behind-Back Shrug V·04136-45
Seated Calf Raise V·06136-45
Dumbbell Lying Triceps Extension V·16136-45
Incline Dumbbell Curl V·05136-45
Dumbbell Wrist Curl V·03136-45
Crunch V·07136-45
STAGE CLEAR! TOTAL VOLUME10360–450 REPS

DAY 410 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
One-Arm Low-Pulley Cable Crossover V·04136-45
One-Arm Lat Pulldown V·27136-45
STANDING LEG CURL V·09136-45
One-Arm Cable Shoulder Press V·26136-45
One-Arm Cable Shrug V·03136-45
Cable Toe Raise V·02136-45
One-Arm Reverse-Grip Triceps Pressdown V·05136-45
One-Arm High Cable Curl V·13136-45
Dumbbell Wrist Curl V·03136-45
Cable Woodchopper V·02136-45
STAGE CLEAR! TOTAL VOLUME10360–450 REPS

DAY 510 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
Machine Chest Press V·52136-45
Seated Cable Row V·59136-45
Dumbbell Squat V·14136-45
One-Arm Cable Shoulder Press V·26136-45
Cable Shrug V·04136-45
Standing Calf Raise V·08136-45
Rope Triceps Pressdown V·08136-45
Cable Curl V·09136-45
Dumbbell Wrist Curl V·03136-45
Crunch V·07136-45
STAGE CLEAR! TOTAL VOLUME10360–450 REPS

DAY 610 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
Straight-Arm Pulldown V·04136-45
Dumbbell Flye V·11136-45
Lying Leg Curl V·04136-45
Dumbbell Lateral Raise V·45136-45
Dumbbell Shrug V·10136-45
Seated Calf Raise V·06136-45
Triceps Pressdown V·10136-45
Barbell Curl V·06136-45
Dumbbell Reverse Wrist Curl V·03136-45
Crunch V·07136-45
STAGE CLEAR! TOTAL VOLUME10360–450 REPS

WEEK 2

DAY 110 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
Leaning One Arm Dumbbell Flye V·4015/5*
One-Arm Dumbbell Row V·1415/5*
Dumbbell Lunge V·0215/5*
One-Arm Dumbbell Lateral Raise V·4315/5*
One-Arm Dumbbell Shrug V·0915/5*
One-Leg Standing Calf Raise V·1615/5*
One-Arm Dumbbell Lying Triceps Extension V·1415/5*
Dumbbell Concentration Curl V·0315/5*
Dumbbell Wrist Curl V·0315/5*
Cable Woodchopper V·0215/5*
STAGE CLEAR! TOTAL VOLUME10—

DAY 29 MOVES · 9 SETS

EXERCISESETSREPETITION RANGE
One-Arm Straight-Arm Pulldown V·0315/5*
Cable Crossover V·0315/5*
Step-Up V·0515/5*
One-Arm Cable Shoulder Press V·2615/5*
One-Arm Cable Shrug V·0315/5*
One-Arm Reverse-Grip Triceps Pressdown V·0515/5*
Behind-Back Cable Curl V·0815/5*
One-Leg Standing Calf Raise V·1615/5*
Cable Oblique Pushdown V·0215/5*
STAGE CLEAR! TOTAL VOLUME9—

DAY 310 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1915/5*
Barbell Bent-Over Row V·0515/5*
Barbell Shoulder Press V·1315/5*
Squat V·0415/5*
Barbell Shrug V·0515/5*
Barbell Lying Triceps Extension V·0615/5*
Barbell Preacher Curl V·0115/5*
Barbell Reverse Wrist Curl V·0115/5*
Seated Calf Raise V·0615/5*
Rope Cable Crunch V·1315/5*
STAGE CLEAR! TOTAL VOLUME10—

DAY 49 MOVES · 9 SETS

EXERCISESETSREPETITION RANGE
Machine Chest Press V·5215/5*
Wide-Grip Lat Pulldown V·3015/5*
Leg Press V·0215/5*
One-Arm Cable Rear Delt Flye V·0615/5*
Straight-Arm Pushdown V·0315/5*
One-Leg Leg Press Calf Raise V·0115/5*
Triceps Dip V·0415/5*
Barbell Preacher Curl V·0115/5*
Bell Tower Crunch V·0315/5*
STAGE CLEAR! TOTAL VOLUME9—

DAY 510 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
Reverse-Grip Incline Dumbbell Press V·1915/5*
Dumbbell Straight Arm Pullback V·0315/5*
Dumbbell One Legged Squat V·4115/5*
Dumbbell One Arm Upright Row V·0815/5*
Dumbbell Behind-Back Shrug V·0415/5*
One-Leg Standing Calf Raise V·1615/5*
One-Arm Dumbbell Overhead Triceps Extension V·0415/5*
One Arm Hammer Curl V·0115/5*
Dumbbell Reverse Wrist Curl V·0315/5*
Woodchopper V·0215/5*
STAGE CLEAR! TOTAL VOLUME10—

DAY 610 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
One-Arm Smith Machine Bench Press V·3815/5*
Dumbbell Bent-Over Row V·1315/5*
Step-Up V·0515/5*
One-Arm Cable Rear Delt Flye V·0615/5*
One-Arm Cable Shrug V·0315/5*
One-Leg Seated Calf Raise V·0515/5*
Dumbbell Kickback V·0515/5*
Dumbbell Concentration Curl V·0315/5*
Dumbbell Reverse Wrist Curl V·0315/5*
Cable Oblique Pushdown V·0215/5*
STAGE CLEAR! TOTAL VOLUME10—

WEEK 3

DAY 110 MOVES · 60 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1968,5,6,6,12,15
Power Row V·0668,5,6,6,12,15
Deadlift V·0368,5,6,6,12,15
Barbell Shoulder Press V·1368,5,6,6,12,15
Dumbbell Shrug V·1065,5,6,6,12,15
Triceps Pressdown V·1068,5,6,6,12,15
Barbell Curl V·0668,5,6,6,12,15
Dumbbell Reverse Wrist Curl V·0368,5,6,6,12,15
Smith Machine Standing Calf Raise V·0668,5,6,6,12,15
Smith Machine Crunch V·0568,5,6,6,12,15
STAGE CLEAR! TOTAL VOLUME60517 REPS

DAY 210 MOVES · 60 SETS

EXERCISESETSREPETITION RANGE
Straight-Arm Pullover V·0268,5,6,6,12,15
Reverse-Grip Bent-Over Row V·0368,5,6,6,12,15
Romanian Deadlift V·0368,5,6,6,12,15
Standing Barbell Shoulder Press V·3568,5,6,6,12,15
Barbell Shrug V·0568,5,6,6,12,15
Barbell Lying Triceps Extension V·0668,5,6,6,12,15
Seated Barbell Curl V·2168,5,6,6,12,15
Barbell Wrist Curl V·0168,5,6,6,12,15
Seated Calf Raise V·0668,5,6,6,12,15
Barbell Roll Out V·0168,5,6,6,12,15
STAGE CLEAR! TOTAL VOLUME60520 REPS

DAY 310 MOVES · 60 SETS

EXERCISESETSREPETITION RANGE
Machine Chest Press V·5268,5,6,6,12,15
Dumbbell Bent-Over Row V·1368,5,6,6,12,15
Step-Up V·0568,5,6,6,12,15
Standing One Arm Dumbbell Shoulder Press V·2868,5,6,6,12,15
One-Arm Dumbbell Shrug V·0968,5,6,6,12,15
One-Leg Standing Calf Raise V·1668,5,6,6,12,15
Dumbbell Kickback V·0568,5,6,6,12,15
Dumbbell Concentration Curl V·0368,5,6,6,12,15
Dumbbell Reverse Wrist Curl V·0368,5,6,6,12,15
Cable Oblique Pushdown V·0268,5,6,6,12,15
STAGE CLEAR! TOTAL VOLUME60520 REPS

DAY 49 MOVES · 54 SETS

EXERCISESETSREPETITION RANGE
Machine Chest Press V·5268,5,6,6,12,15
Seated Cable Row V·5968,5,6,6,12,15
Leg Press V·0268,5,6,6,12,15
Machine Shoulder Press V·0968,5,6,6,12,15
Machine Rear-Delt Flye V·0268,5,6,6,12,15
Triceps Pressdown V·1068,5,6,6,12,15
Barbell Preacher Curl V·0168,5,6,6,12,15
Leg Press Calf Raise V·0468,5,6,6,12,15
Machine Crunch V·1068,5,6,6,12,15
STAGE CLEAR! TOTAL VOLUME54468 REPS

DAY 510 MOVES · 60 SETS

EXERCISESETSREPETITION RANGE
Reverse-Grip Dumbbell Press V·2768,5,6,6,12,15
Dumbbell Power Row V·1868,5,6,6,12,15
Step-Up V·0568,5,6,6,12,15
Dumbbell Upright Row V·1068,5,6,6,12,15
Prone Incline Dumbbell Shrug V·1768,5,6,6,12,15
Dumbbell Overhead Triceps Extension V·0668,5,6,6,12,15
Alternating Incline Dumbbell Curl V·0468,5,6,6,12,15
Barbell Behind-Back Wrist Curl V·0268,5,6,6,12,15
Dumbbell Crunch V·0368,5,6,6,12,15
Standing Calf Raise V·0868,5,6,6,12,15
STAGE CLEAR! TOTAL VOLUME60520 REPS

DAY 610 MOVES · 60 SETS

EXERCISESETSREPETITION RANGE
Standing High Cable Chest Press Both Arms V·6068,5,6,6,12,15
Standing One-Arm Cable Row V·9968,5,6,6,12,15
Step-Up V·0568,5,6,6,12,15
Cable Shoulder Press V·2768,5,6,6,12,15
Cable Shrug V·0468,5,6,6,12,15
Triceps Pressdown V·1068,5,6,6,12,15
Rope Cable Hammer Curl V·0568,5,6,6,12,15
Dumbbell Wrist Curl V·0368,5,6,6,12,15
Cable Woodchopper V·0268,5,6,6,12,15
Standing Calf Raise V·0868,5,6,6,12,15
STAGE CLEAR! TOTAL VOLUME60520 REPS

WEEK 4

DAY 139 MOVES · 39 SETS

EXERCISESETSREPETITION RANGE
Reverse-Grip Dumbbell Press V·27112-15
GIANT SET
Dumbbell Bench Press V·01112-15
GIANT SET
Dumbbell Flye V·11126-30
GIANT SET
Incline Dumbbell Flye V·08126-30
Seated Cable Row V·59112-15
GIANT SET
Incline Dumbbell Row V·121112-15
GIANT SET
Wide-Grip Lat Pulldown V·30126-30
GIANT SET
Straight-Arm Pulldown V·04126-30
Squat V·04112-15
GIANT SET
Romanian Deadlift V·03112-15
GIANT SET
Walking Lunge V·06126-30
GIANT SET
Lying Leg Curl V·04126-30
Standing Dumbbell Shoulder Press V·30112-15
GIANT SET
Dumbbell Upright Row V·10112-15
GIANT SET
Dumbbell Lateral Raise V·45126-30
GIANT SET
Dumbbell Bent-Over Lateral Raise V·64126-30
Dumbbell Shrug V·10112-15
GIANT SET
Dumbbell Behind-Back Shrug V·04112-15
GIANT SET
Prone Incline Dumbbell Shrug V·17126-30
GIANT SET
Straight-Arm Pushdown V·03126-30
Standing Calf Raise V·08112-15
GIANT SET
One-Leg Standing Calf Raise V·16112-15
GIANT SET
Seated Calf Raise V·06126-30
GIANT SET
Smith Machine Seated Calf Raise V·04126-30
Bench Dips V·01112-15
GIANT SET
Dumbbell Overhead Triceps Extension V·06112-15
GIANT SET
Triceps Pressdown V·10126-30
GIANT SET
Reverse-Grip Triceps Pressdown V·06126-30
Incline Dumbbell Curl V·05112-15
GIANT SET
Alternating Dumbbell Curl V·11112-15
GIANT SET
Prone Incline Dumbbell Curl V·01126-30
GIANT SET
Hammer Curl V·03126-30
Barbell Wrist Curl V·01112-15
GIANT SET
Barbell Reverse Wrist Curl V·01112-15
GIANT SET
Barbell Behind-Back Wrist Curl V·02126-30
GIANT SET
Dumbbell Reverse Wrist Curl V·03126-30
Smith Machine Hip Thrust V·01112-15
GIANT SET
Cable Oblique Pushdown V·02112-15
GIANT SET
Crunch V·07126-30
STAGE CLEAR! TOTAL VOLUME39734–870 REPS

DAY 240 MOVES · 40 SETS

EXERCISESETSREPETITION RANGE
Incline Dumbbell Flye V·08121-25
GIANT SET
Dumbbell Flye V·11121-25
GIANT SET
Dumbbell Bench Press V·0119-11
GIANT SET
Reverse-Grip Dumbbell Press V·2719-11
Straight-Arm Pulldown V·04121-25
GIANT SET
Wide-Grip Lat Pulldown V·30121-25
GIANT SET
Incline Dumbbell Row V·12119-11
GIANT SET
Seated Cable Row V·5919-11
Leg Curl V·04121-25
GIANT SET
Walking Lunge V·06121-25
GIANT SET
Romanian Deadlift V·0319-11
GIANT SET
Squat V·0419-11
Dumbbell Bent-Over Lateral Raise V·64121-25
GIANT SET
Dumbbell Lateral Raise V·45121-25
GIANT SET
Dumbbell Upright Row V·1019-11
GIANT SET
Dumbbell Shoulder Press V·0419-11
Straight-Arm Pushdown V·03121-25
GIANT SET
Prone Incline Dumbbell Shrug V·17121-25
GIANT SET
Dumbbell Behind-Back Shrug V·0419-11
GIANT SET
Dumbbell Shrug V·1019-11
Smith Machine Seated Calf Raise V·04121-25
GIANT SET
Seated Calf Raise V·06121-25
GIANT SET
One-Leg Standing Calf Raise V·1619-11
GIANT SET
Standing Calf Raise V·0819-11
Reverse-Grip Triceps Pressdown V·06121-25
GIANT SET
Triceps Pressdown V·10121-25
GIANT SET
Dumbbell Overhead Triceps Extension V·0619-11
GIANT SET
Bench Dip V·0119-11
Hammer Curl V·03121-25
GIANT SET
Prone Incline Dumbbell Curl V·01121-25
GIANT SET
Alternating Dumbbell Curl V·1119-11
GIANT SET
Incline Dumbbell Curl V·0519-11
Dumbbell Reverse Wrist Curl V·03121-25
GIANT SET
Dumbbell Wrist Curl V·03121-25
GIANT SET
Barbell Reverse Wrist Curl V·0119-11
GIANT SET
Barbell Wrist Curl V·0119-11
Plank V·03145 sec.
GIANT SET
Crunch V·07121-25
GIANT SET
Cable Oblique Pushdown V·0219-11
GIANT SET
Smith Machine Hip Thrust V·0119-11
STAGE CLEAR! TOTAL VOLUME40579–695 REPS

DAY 336 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
Reverse-Grip Dumbbell Press V·2718-10
GIANT SET
Dumbbell Flye V·11116-20
GIANT SET
Dumbbell Bench Press V·0118-10
GIANT SET
Incline Dumbbell Flye V·08116-20
Seated Cable Row V·5918-10
GIANT SET
Wide-Grip Lat Pulldown V·30116-20
GIANT SET
Incline Dumbbell Row V·12118-10
GIANT SET
Straight-Arm Pulldown V·04116-20
Squat V·0418-10
GIANT SET
Walking Lunge V·06116-20
GIANT SET
Romanian Deadlift V·0318-10
GIANT SET
Leg Curl V·04116-20
Standing Dumbbell Shoulder Press Both Arms V·3018-10
GIANT SET
Dumbbell Lateral Raise V·45116-20
GIANT SET
Dumbbell Upright Row V·1018-10
GIANT SET
Dumbbell Bent-Over Lateral Raise V·64116-20
Dumbbell Shrug V·1018-10
GIANT SET
Prone Incline Dumbbell Shrug V·17116-20
GIANT SET
Dumbbell Behind-Back Shrug V·0418-10
GIANT SET
Straight-Arm Pushdown V·03116-20
Bench Dips V·0118-10
GIANT SET
Triceps Pressdown V·10116-20
GIANT SET
Dumbbell Overhead Triceps Extension V·0618-10
GIANT SET
Reverse-Grip Triceps Pressdown V·06116-20
Incline Dumbbell Curl V·0518-10
GIANT SET
Prone Incline Dumbbell Curl V·01116-20
GIANT SET
Alternating Dumbbell Curl V·1118-10
GIANT SET
Hammer Curl V·03116-20
Barbell Wrist Curl V·0118-10
GIANT SET
Dumbbell Wrist Curl V·03116-20
GIANT SET
Barbell Reverse Wrist Curl V·0118-10
GIANT SET
Dumbbell Reverse Wrist Curl V·03116-20
Smith Machine Hip Thrust V·0118-10
GIANT SET
Crunch V·07116-20
GIANT SET
Cable Oblique Pushdown V·0218-10
GIANT SET
Plank V·03145 sec.
STAGE CLEAR! TOTAL VOLUME36416–520 REPS

DAY 440 MOVES · 39 SETS

EXERCISESETSREPETITION RANGE
Cable Flye V·28112-15
GIANT SET
Reverse-Grip Dumbbell Bench Press V·2713-5
GIANT SET
Incline Dumbbell Flye V·08112-15
GIANT SET
Dumbbell Bench Press V·013-5
Straight-Arm Pulldown V·04112-15
GIANT SET
Incline Dumbbell Row V·12113-5
GIANT SET
Wide-Grip Lat Pulldown V·30112-15
GIANT SET
Seated Cable Row V·5913-5
Leg Curl V·04112-15
GIANT SET
Romanian Deadlift V·0313-5
GIANT SET
Walking Lunge V·06112-15
GIANT SET
Squat V·0413-5
Dumbbell Bent-Over Lateral Raise V·64112-15
GIANT SET
Dumbbell Upright Row V·1013-5
GIANT SET
Dumbbell Lateral Raise V·45112-15
GIANT SET
Dumbbell Shoulder Press V·0413-5
Straight-Arm Pushdown V·03112-15
GIANT SET
Prone Incline Dumbbell Shrug V·1713-5
GIANT SET
Dumbbell Behind-Back Shrug V·04112-15
GIANT SET
Cable Shrug V·0413-5
One-Leg Seated Calf Raise V·05112-15
GIANT SET
Seated Calf Raise V·0613-5
GIANT SET
One-Leg Standing Calf Raise V·16112-15
GIANT SET
Standing Calf Raise V·0813-5
Reverse-Grip Triceps Pressdown V·06112-15
GIANT SET
Triceps Pressdown V·1013-5
GIANT SET
Dumbbell Overhead Triceps Extension V·06112-15
GIANT SET
Bench Dip V·0113-5
Hammer Curl V·03112-15
GIANT SET
Prone Incline Dumbbell Curl V·0113-5
GIANT SET
Cable Curl V·09112-15
GIANT SET
Incline Dumbbell Curl V·0513-5
Dumbbell Wrist Curl V·03112-15
GIANT SET
Dumbbell Wrist Curl V·0313-5
GIANT SET
Barbell Reverse Wrist Curl V·01112-15
GIANT SET
Barbell Wrist Curl V·0113-5
Plank V·03145 sec.
GIANT SET
Cable Oblique Pushdown V·0213-5
GIANT SET
Crunch V·07112-15
GIANT SET
Smith Machine Hip Thrust V·0113-5
STAGE CLEAR! TOTAL VOLUME39288–385 REPS

DAY 540 MOVES · 40 SETS

EXERCISESETSREPETITION RANGE
Reverse-Grip Dumbbell Press V·2719-11
GIANT SET
Dumbbell Flye V·11121-25
GIANT SET
Incline Dumbbell Flye V·08121-25
GIANT SET
Dumbbell Bench Press V·0119-11
Seated Cable Row V·5919-11
GIANT SET
Wide-Grip Lat Pulldown V·30121-25
GIANT SET
Straight-Arm Pulldown V·04121-25
GIANT SET
Incline Dumbbell Row V·12119-11
Squat V·0419-11
GIANT SET
Romanian Deadlift V·03121-25
GIANT SET
Walking Lunge V·06121-25
GIANT SET
Leg Curl V·0419-11
Dumbbell Shoulder Press V·0419-11
GIANT SET
Dumbbell Upright Row V·10121-25
GIANT SET
Dumbbell Lateral Raise V·45121-25
GIANT SET
Dumbbell Bent-Over Lateral Raise V·6419-11
Dumbbell Shrug V·1019-11
GIANT SET
Dumbbell Behind-Back Shrug V·04121-25
GIANT SET
Prone Incline Dumbbell Shrug V·17121-25
GIANT SET
Straight-Arm Pushdown V·0319-11
Standing Calf Raise V·0819-11
GIANT SET
One-Leg Standing Calf Raise V·16121-25
GIANT SET
Seated Calf Raise V·06121-25
GIANT SET
Smith Machine Seated Calf Raise V·0419-11
Bench Dip V·0119-11
GIANT SET
Dumbbell Overhead Triceps Extension V·06121-25
GIANT SET
Triceps Pressdown V·10121-25
GIANT SET
Reverse-Grip Triceps Pressdown V·0619-11
Incline Dumbbell Curl V·0519-11
GIANT SET
Alternating Dumbbell Curl V·11121-25
GIANT SET
Prone Incline Dumbbell Curl V·01121-25
GIANT SET
Hammer Curl V·0319-11
Barbell Wrist Curl V·0119-11
GIANT SET
Barbell Reverse Wrist Curl V·01121-25
GIANT SET
Dumbbell Wrist Curl V·03121-25
GIANT SET
Dumbbell Reverse Wrist Curl V·0319-11
Smith Machine Hip Thrust V·0119-11
GIANT SET
Cable Oblique Pushdown V·02121-25
GIANT SET
Crunch V·07121-25
GIANT SET
Plank V·03145 sec.
STAGE CLEAR! TOTAL VOLUME40591–709 REPS

DAY 640 MOVES · 40 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Reverse-Grip Bench Press V·3718-10
GIANT SET
Flat Bench Dumbbell Press V·0118-10
GIANT SET
Dumbbell Flye V·11116-20
GIANT SET
Incline Dumbbell Flye V·08116-20
Standing Cable Machine Close Grip High Rows Both Arms V·9818-10
GIANT SET
Incline Dumbbell Row V·12118-10
GIANT SET
Wide-Grip Lat Pulldown V·30116-20
GIANT SET
Straight-Arm Pulldown V·04116-20
Hack Squat V·0318-10
GIANT SET
Romanian Deadlift V·0318-10
GIANT SET
Walking Lunge V·06116-20
GIANT SET
Leg Curl V·04116-20
Machine Shoulder Press V·0918-10
GIANT SET
Dumbbell Upright Row V·1018-10
GIANT SET
Dumbbell Lateral Raise V·45116-20
GIANT SET
Dumbbell Bent-Over Lateral Raise V·64116-20
Dumbbell Shrug V·1018-10
GIANT SET
Dumbbell Behind-Back Shrug V·0418-10
GIANT SET
Prone Incline Dumbbell Shrug V·17116-20
GIANT SET
Straight-Arm Pushdown V·03116-20
Leg Press Calf Raise V·0418-10
GIANT SET
Standing Calf Raise V·0818-10
GIANT SET
Seated Calf Raise V·06116-20
GIANT SET
Smith Machine Seated Calf Raise V·04116-20
Dips V·0218-10
GIANT SET
Dumbbell Overhead Triceps Extension V·0618-10
GIANT SET
Triceps Pressdown V·10116-20
GIANT SET
Reverse-Grip Triceps Pressdown V·06116-20
Incline Dumbbell Curl V·0518-10
GIANT SET
Alternating Dumbbell Curl V·1118-10
GIANT SET
Barbell Preacher Curl V·01116-20
GIANT SET
Hammer Curl V·03116-20
Barbell Wrist Curl V·0118-10
GIANT SET
Barbell Reverse Wrist Curl V·0118-10
GIANT SET
Barbell Wrist Curl V·01116-20
GIANT SET
Dumbbell Reverse Wrist Curl V·03116-20
Smith Machine Hip Thrust V·0118-10
GIANT SET
Cable Oblique Pushdown V·0218-10
GIANT SET
Machine Crunch V·10116-20
GIANT SET
Plank V·03145 sec.
STAGE CLEAR! TOTAL VOLUME40464–580 REPS

WEEK 5

DAY 110 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
Reverse-Grip Dumbbell Bench Press V·2713-6+
REST PAUSE + DROP SETS
Wide-Grip Lat Pulldown V·3013-6+
REST PAUSE + DROP SETS
Front Squat V·0413-6+
REST PAUSE + DROP SETS
Dumbbell Lateral Raise V·4513-6+
REST PAUSE + DROP SETS
Barbell Shrug V·0513-6+
REST PAUSE + DROP SETS
Seated Calf Raise V·0613-6+
REST PAUSE + DROP SETS
Dumbbell Overhead Triceps Extension V·0613-6+
REST PAUSE + DROP SETS
Barbell Preacher Curl V·0113-6+
REST PAUSE + DROP SETS
Barbell Behind-Back Wrist Curl V·0213-6+
REST PAUSE + DROP SETS
Smith Machine Hip Thrust V·0113-6+
REST PAUSE + DROP SETS
STAGE CLEAR! TOTAL VOLUME1030–60 REPS

DAY 210 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Flye V·1113-6+
REST PAUSE + DROP SETS
Seated Cable Row V·5913-6+
REST PAUSE + DROP SETS
Dumbbell Romanian Deadlift V·0413-6+
REST PAUSE + DROP SETS
Face Pull V·0213-6+
REST PAUSE + DROP SETS
Straight-Arm Pushdown V·0313-6+
REST PAUSE + DROP SETS
Standing Calf Raise V·0813-6+
REST PAUSE + DROP SETS
Triceps Pressdown V·1013-6+
REST PAUSE + DROP SETS
Behind-Back Cable Curl V·0813-6+
REST PAUSE + DROP SETS
Standing Reverse Wrist Curl V·0513-6+
REST PAUSE + DROP SETS
Rope Cable Crunch V·1313-6+
REST PAUSE + DROP SETS
STAGE CLEAR! TOTAL VOLUME1030–60 REPS

DAY 310 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
High-Pulley Cable Crossover V·0213-6+
REST PAUSE + DROP SETS
Standing Lat Pulldown V·3713-6+
REST PAUSE + DROP SETS
Dumbbell Reverse Lunge V·0313-6+
REST PAUSE + DROP SETS
Arnold Press V·0113-6+
REST PAUSE + DROP SETS
Prone Incline Dumbbell Shrug V·1713-6+
REST PAUSE + DROP SETS
Seated Calf Raise V·0613-6+
REST PAUSE + DROP SETS
Reverse-Grip Triceps Pressdown V·0613-6+
REST PAUSE + DROP SETS
Hammer Curl V·0313-6+
REST PAUSE + DROP SETS
Barbell Wrist Curl V·0113-6+
REST PAUSE + DROP SETS
Cable Oblique Pushdown V·0213-6+
REST PAUSE + DROP SETS
STAGE CLEAR! TOTAL VOLUME1030–60 REPS

DAY 410 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1913-6+
REST PAUSE + DROP SETS
Straight-Arm Pulldown V·0413-6+
REST PAUSE + DROP SETS
Diagonal Step-Up V·0713-6+
REST PAUSE + DROP SETS
Dumbbell Upright Row V·1013-6+
REST PAUSE + DROP SETS
Dumbbell Shrug V·1013-6+
REST PAUSE + DROP SETS
Standing Calf Raise V·0813-6+
REST PAUSE + DROP SETS
Barbell Lying Triceps Extension V·0613-6+
REST PAUSE + DROP SETS
High Cable Curl V·1413-6+
REST PAUSE + DROP SETS
Dumbbell Reverse Wrist Curl V·0313-6+
REST PAUSE + DROP SETS
Woodchopper V·0213-6+
REST PAUSE + DROP SETS
STAGE CLEAR! TOTAL VOLUME1030–60 REPS

DAY 510 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
Incline Cable Flye V·0213-6+
REST PAUSE + DROP SETS
Barbell Bent-Over Row V·0513-6+
REST PAUSE + DROP SETS
Squat V·0413-6+
REST PAUSE + DROP SETS
Barbell Shoulder Press V·1313-6+
REST PAUSE + DROP SETS
Smith Machine Behind-Back Shrug V·0513-6+
REST PAUSE + DROP SETS
Leg Press Calf Raise V·0413-6+
REST PAUSE + DROP SETS
Close-Grip Bench Press V·1513-6+
REST PAUSE + DROP SETS
Barbell Curl V·0613-6+
REST PAUSE + DROP SETS
Barbell Wrist Curl V·0113-6+
REST PAUSE + DROP SETS
Rope Cable Crunch V·1313-6+
REST PAUSE + DROP SETS
STAGE CLEAR! TOTAL VOLUME1030–60 REPS

DAY 610 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
Reverse-Grip Bench Press V·1713-6+
REST PAUSE + DROP SETS
Reverse-Grip Lat Pulldown V·3113-6+
REST PAUSE + DROP SETS
Hack Squat V·0313-6+
REST PAUSE + DROP SETS
Cable Lateral Raise V·3913-6+
REST PAUSE + DROP SETS
Dumbbell Shrug V·1013-6+
REST PAUSE + DROP SETS
Standing Calf Raise V·0813-6+
REST PAUSE + DROP SETS
Overhead Cable Triceps Extension (high pulley) V·1313-6+
REST PAUSE + DROP SETS
Barbell Preacher Curl V·0113-6+
REST PAUSE + DROP SETS
Dumbbell Wrist Curl V·0313-6+
REST PAUSE + DROP SETS
Smith Machine Hip Thrust V·0113-6+
REST PAUSE + DROP SETS
STAGE CLEAR! TOTAL VOLUME1030–60 REPS

WEEK 6

DAY 110 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
Machine Chest Press V·521100
Seated Cable Row V·591100
Dumbbell Squat V·141100
Standing Dumbbell Shoulder Press V·301100
Dumbbell Shrug V·101100
Seated Calf Raise V·061100
Bench Dip V·011100
Incline Dumbbell Curl V·051100
Dumbbell Wrist Curl V·031100
Crunch V·071100
STAGE CLEAR! TOTAL VOLUME101000 REPS

DAY 210 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
High-Pulley Cable Crossover V·021100
Straight-Arm Pulldown V·041100
Reverse Hamstring Extension V·011100
Cable Rear Delt Flye V·031100
Cable Shrug V·041100
Standing Calf Raise V·081100
Triceps Pressdown V·101100
Standing Cable Concentration Curl V·081100
Dumbbell Reverse Wrist Curl V·031100
Reverse Crunch V·011100
STAGE CLEAR! TOTAL VOLUME101000 REPS

DAY 310 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
Band Reverse-Grip Chest Press V·651100
Standing Overhead Pulldowns With Band Both Arms V·011100
Band Squat V·151100
Band Upright Row V·031100
Band Shrug V·021100
Donkey Calf Raise V·071100
Triceps Dip V·041100
Band Curl V·031100
Barbell Behind-Back Wrist Curl V·021100
Band Standing Crunch V·111100
STAGE CLEAR! TOTAL VOLUME101000 REPS

DAY 410 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
Band One-Arm Flye V·341100
Band Straight-Arm Pulldown V·011100
Romanian Deadlift V·031100
Band Lateral Raise V·321100
Band Triceps Pressdown V·071100
Seated Calf Raise V·061100
Band Overhead Triceps Extension V·111100
Hammer Curl V·031100
Standing Reverse Wrist Curl V·051100
Plank V·031100 sec.
STAGE CLEAR! TOTAL VOLUME10900 REPS

DAY 510 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Flye V·111100
Seated Cable Row V·591100
Dumbbell Squat V·141100
Dumbbell Lateral Raise V·451100
Dumbbell Shrug V·101100
Standing Calf Raise V·081100
Dumbbell Overhead Triceps Extension V·061100
Dumbbell Curl V·121100
Dumbbell Wrist Curl V·031100
Plank V·031100
STAGE CLEAR! TOTAL VOLUME101000 REPS

DAY 610 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
Machine Flye V·241100
Reverse-Grip Lat Pulldown V·311100
Reverse Hamstring Extension V·011100
Machine Rear-Delt Flye V·021100
Smith Machine Shrug V·131100
Seated Calf Raise V·061100
Rope Triceps Pressdown V·081100
Incline Dumbbell Curl V·051100
Barbell Reverse Wrist Curl V·011100
Reverse Crunch V·011100
STAGE CLEAR! TOTAL VOLUME101000 REPS