WORLD 2 · THE PLANS

SHORTCUT TO SHRED (WEEKS 4-6)

3 WEEKs18 DAYs138 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 17 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1949-11
Incline Bench Press V·0539-11
Decline Dumbbell Press V·0939-11
Dips V·0249-11
Close-Grip Bench Press V·1549-11
Smith Machine Crunch V·0539-11
Hanging Leg Raise V·0539-11
STAGE CLEAR! TOTAL VOLUME24216–264 REPS

DAY 28 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1349-11
Dumbbell Shoulder Press V·0439-11
Dumbbell Upright Row V·1039-11
Squat V·0449-11
Leg Press V·0239-11
Standing Calf Raise V·0839-11
Seated Calf Raise V·0639-11
Barbell Deadlift V·0339-11
STAGE CLEAR! TOTAL VOLUME26234–286 REPS

DAY 38 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·0549-11
Incline Dumbbell Row V·12139-11
Seated Cable Row (wide-grip) V·6239-11
Barbell Shrug V·0549-11
Barbell Curl V·0639-11
Seated Barbell Curl V·2139-11
Barbell Reverse Curl V·0139-11
Barbell Behind-Back Wrist Curl V·0239-11
STAGE CLEAR! TOTAL VOLUME26234–286 REPS

DAY 48 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
Low-Pulley Cable Crossover V·05312-15
High-Pulley Cable Crossover V·02312-15
Dumbbell Flye V·11312-15
Overhead Cable Triceps Extension (low pulley) V·15312-15
Barbell Lying Triceps Extension V·06312-15
Triceps Pressdown V·10312-15
Crossover Crunch V·01312-15
Cable Woodchopper V·02312-15
STAGE CLEAR! TOTAL VOLUME24288–360 REPS

DAY 57 MOVES · 23 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Lateral Raise V·45312-15
Cable Front Raise V·41312-15
Lying Cable Rear Delt Raise V·03312-15
Leg Extension V·04412-15
Lying Leg Curl V·04412-15
Seated Calf Raise V·06312-15
Leg Press Calf Raise V·04312-15
STAGE CLEAR! TOTAL VOLUME23276–345 REPS

DAY 68 MOVES · 25 SETS

EXERCISESETSREPETITION RANGE
Wide-Grip Lat Pulldown V·30312-15
Behind the Neck Lat Pulldown V·28312-15
Straight-Arm Pulldown V·04312-15
Dumbbell Shrug V·10412-15
Cable Curl V·09312-15
Incline Dumbbell Curl V·05312-15
Hammer Curl V·03312-15
Dumbbell Reverse Wrist Curl V·03312-15
STAGE CLEAR! TOTAL VOLUME25300–375 REPS

WEEK 2

DAY 17 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1946-8
Incline Bench Press V·0536-8
Decline Dumbbell Press V·0936-8
Dips V·0246-8
Close-Grip Bench Press V·1546-8
Smith Machine Crunch V·0537-8
Hanging Leg Raise V·0537-8
STAGE CLEAR! TOTAL VOLUME24150–192 REPS

DAY 28 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1346-8
Dumbbell Shoulder Press V·0436-8
Dumbbell Upright Row V·1036-8
Squat V·0446-8
Deadlift V·0336-8
Leg Press V·0236-8
Standing Calf Raise V·0837-8
Seated Calf Raise V·0637-8
STAGE CLEAR! TOTAL VOLUME26162–208 REPS

DAY 38 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·0546-8
Incline Dumbbell Row V·12136-8
Seated Cable Row (wide-grip) V·6236-8
Barbell Shrug V·0546-8
Barbell Curl V·0636-8
Seated Barbell Curl V·2136-8
Barbell Reverse Curl V·0136-8
Barbell Behind-Back Wrist Curl V·0236-8
STAGE CLEAR! TOTAL VOLUME26156–208 REPS

DAY 48 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
Low-Pulley Cable Crossover V·05316-20
High-Pulley Cable Crossover V·02316-20
Dumbbell Flye V·11316-20
Overhead Cable Triceps Extension (low pulley) V·15316-20
Barbell Lying Triceps Extension V·06316-20
Triceps Pressdown V·10316-20
Crossover Crunch V·01316-20
Cable Woodchopper V·02316-20
STAGE CLEAR! TOTAL VOLUME24384–480 REPS

DAY 57 MOVES · 23 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Lateral Raise V·45316-20
Cable Front Raise V·41316-20
Lying Cable Rear Delt Raise V·03316-20
Leg Extension V·04416-20
Lying Leg Curl V·04416-20
Seated Calf Raise V·06316-20
Donkey Calf Raise V·07316-20
STAGE CLEAR! TOTAL VOLUME23368–460 REPS

DAY 68 MOVES · 25 SETS

EXERCISESETSREPETITION RANGE
Wide-Grip Lat Pulldown V·30316-20
Behind the Neck Lat Pulldown V·28316-20
Straight-Arm Pulldown V·04316-20
Dumbbell Shrug V·10416-20
Cable Curl V·09316-20
Incline Dumbbell Curl V·05316-20
Hammer Curl V·03316-20
Dumbbell Reverse Wrist Curl V·03316-20
STAGE CLEAR! TOTAL VOLUME25400–500 REPS

WEEK 3

DAY 17 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1942-5
Incline Bench Press V·0532-5
Decline Dumbbell Press V·0932-5
Dips V·0242-5
Close-Grip Bench Press V·1542-5
Smith Machine Crunch V·0534-5
Hanging Leg Raise V·0534-5
STAGE CLEAR! TOTAL VOLUME2460–120 REPS

DAY 28 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1342-5
Dumbbell Shoulder Press V·0432-5
Dumbbell Upright Row V·1032-5
Squat V·0442-5
Deadlift V·0332-5
Leg Press V·0232-5
Standing Calf Raise V·0834-5
Seated Calf Raise V·0634-5
STAGE CLEAR! TOTAL VOLUME2664–130 REPS

DAY 38 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·0542-5
Incline Dumbbell Row V·12132-5
Seated Cable Row (wide-grip) V·6232-5
Barbell Shrug V·0542-5
Barbell Curl V·0632-5
Seated Barbell Curl V·2132-5
Barbell Reverse Curl V·0134-5
Barbell Behind-Back Wrist Curl V·0234-5
STAGE CLEAR! TOTAL VOLUME2664–130 REPS

DAY 48 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
Low-Pulley Cable Crossover V·05321-30
High-Pulley Cable Crossover V·02321-30
Dumbbell Flye V·11321-30
Overhead Cable Triceps Extension (low pulley) V·15321-30
Barbell Lying Triceps Extension V·06321-30
Triceps Pressdown V·10321-30
Crossover Crunch V·01321-30
Cable Woodchopper V·02321-30
STAGE CLEAR! TOTAL VOLUME24504–720 REPS

DAY 57 MOVES · 23 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Lateral Raise V·45321-30
Cable Front Raise V·41321-30
Lying Cable Rear Delt Raise V·03321-30
Leg Extension V·04421-30
Lying Leg Curl V·04421-30
Seated Calf Raise V·06321-30
Leg Press Calf Raise V·04321-30
STAGE CLEAR! TOTAL VOLUME23483–690 REPS

DAY 68 MOVES · 25 SETS

EXERCISESETSREPETITION RANGE
Wide-Grip Lat Pulldown V·30321-30
Behind the Neck Lat Pulldown V·28321-30
Straight-Arm Pulldown V·04321-30
Dumbbell Shrug V·10421-30
Cable Curl V·09321-30
Incline Dumbbell Curl V·05321-30
Hammer Curl V·03321-30
Dumbbell Reverse Wrist Curl V·03321-30
STAGE CLEAR! TOTAL VOLUME25525–750 REPS