WORLD 2 · THE PLANS

SHORTCUT TO SIZE (PHASE 2)

4 WEEKs16 DAYs136 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 19 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·19412-15
Incline Dumbbell Press V·18312-15
Dumbbell Flye V·11312-15
Incline Cable Flye V·02312-15
Triceps Pressdown V·10312-15
Dumbbell Overhead Triceps Extension V·06312-15
Lying Cable Triceps Extension V·10312-15
Standing Calf Raise V·08425-30
Seated Calf Raise V·06425-30
STAGE CLEAR! TOTAL VOLUME30464–570 REPS

DAY 210 MOVES · 32 SETS

EXERCISESETSREPETITION RANGE
One-Arm Dumbbell Row V·14412-15
Behind the Neck Lat Pulldown V·28312-15
Seated Cable Row V·59312-15
Reverse-Grip Lat Pulldown V·31312-15
Barbell Curl V·06412-15
Barbell Preacher Curl V·01312-15
Behind-Back Cable Curl V·08312-15
Hip Thrust V·03320-30
Crunch V·07320-30
Oblique Crunch V·03320-30
STAGE CLEAR! TOTAL VOLUME32456–615 REPS

DAY 37 MOVES · 25 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Shoulder Press (Overhand Grip) V·30412-15
Smith Machine Upright Row V·17312-15
One-Arm Cable Lateral Raise V·37312-15
Dumbbell Bent-Over Lateral Raise V·64312-15
Barbell Shrug V·05412-15
Seated Calf Raise V·06425-30
Leg Press Calf Raise V·04425-30
STAGE CLEAR! TOTAL VOLUME25404–495 REPS

DAY 48 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Squat V·04412-15
Front Squat V·04312-15
Leg Extension V·04312-15
Romanian Deadlift V·03412-15
Seated Leg Curl V·06312-15
Hip Thrust V·03320-30
Crunch V·07320-30
Plank V·03375 sec.
STAGE CLEAR! TOTAL VOLUME26324–435 REPS

WEEK 2

DAY 19 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1949-11
Incline Dumbbell Press V·1839-11
Dumbbell Flye V·1139-11
Incline Cable Flye V·0239-11
Triceps Pressdown V·1039-11
Dumbbell Overhead Triceps Extension V·0639-11
Lying Cable Triceps Extension V·1039-11
Standing Calf Raise V·08415-20
Seated Calf Raise V·06415-20
STAGE CLEAR! TOTAL VOLUME30318–402 REPS

DAY 210 MOVES · 32 SETS

EXERCISESETSREPETITION RANGE
One-Arm Dumbbell Row V·1449-11
Behind the Neck Lat Pulldown V·2839-11
Seated Cable Row V·5939-11
Reverse-Grip Lat Pulldown V·3139-11
Barbell Curl V·0649-11
Barbell Preacher Curl V·0139-11
Behind-Back Cable Curl V·0839-11
Hanging Leg Raise V·05315-19
Crunch V·07315-19
Dumbbell Side Bend V·0339-11
STAGE CLEAR! TOTAL VOLUME32324–400 REPS

DAY 37 MOVES · 25 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Shoulder Press (Overhand Grip) V·3049-11
Smith Machine Upright Row V·1739-11
One-Arm Cable Lateral Raise V·3739-11
Dumbbell Bent-Over Lateral Raise V·6439-11
Barbell Shrug V·0549-11
Seated Calf Raise V·06415-20
Leg Press Calf Raise V·04415-20
STAGE CLEAR! TOTAL VOLUME25273–347 REPS

DAY 48 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Squat V·0449-11
Front Squat V·0439-11
Leg Extension V·0439-11
Romanian Deadlift V·0349-11
Seated Leg Curl V·0639-11
Hanging Leg Raise V·05315-19
Crunch V·07315-19
Side Plank V·05375 sec.
STAGE CLEAR! TOTAL VOLUME26243–301 REPS

WEEK 3

DAY 19 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1946-8
Incline Dumbbell Press V·1836-8
Dumbbell Flye V·1136-8
Incline Cable Flye V·0236-8
Triceps Pressdown V·1036-8
Dumbbell Overhead Triceps Extension V·0636-8
Lying Cable Triceps Extension V·1036-8
Standing Calf Raise V·08410-14
Seated Calf Raise V·06410-14
STAGE CLEAR! TOTAL VOLUME30212–288 REPS

DAY 210 MOVES · 32 SETS

EXERCISESETSREPETITION RANGE
One-Arm Dumbbell Row V·1446-8
Behind the Neck Lat Pulldown V·2836-8
Seated Cable Row V·5936-8
Reverse-Grip Lat Pulldown V·3136-8
Barbell Curl V·0646-8
Barbell Preacher Curl V·0136-8
Behind-Back Cable Curl V·0836-8
Hip Thrust V·03310-14
Rope Cable Crunch V·13310-14
Oblique Cable Crunch V·01310-14
STAGE CLEAR! TOTAL VOLUME32228–310 REPS

DAY 37 MOVES · 25 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Shoulder Press (Overhand Grip) V·3046-8
Smith Machine Upright Row V·1736-8
One-Arm Cable Lateral Raise V·3736-8
Dumbbell Bent-Over Lateral Raise V·6436-8
Barbell Shrug V·0546-8
Seated Calf Raise V·06410-14
Leg Press Calf Raise V·04410-14
STAGE CLEAR! TOTAL VOLUME25182–248 REPS

DAY 48 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Squat V·0446-8
Front Squat V·0436-8
Leg Extension V·0436-8
Romanian Deadlift V·0346-8
Seated Leg Curl V·0636-8
Hip Thrust V·03310-14
Rope Cable Crunch V·13310-14
Cable Woodchopper V·02310-14
STAGE CLEAR! TOTAL VOLUME26192–262 REPS

WEEK 4

DAY 19 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1943-5
Incline Dumbbell Press V·1833-5
Dumbbell Flye V·1133-5
Incline Cable Flye V·0233-5
Triceps Pressdown V·1033-5
Dumbbell Overhead Triceps Extension V·0633-5
Lying Cable Triceps Extension V·1033-5
Standing Calf Raise V·0846-9
Seated Calf Raise V·0646-9
STAGE CLEAR! TOTAL VOLUME30114–182 REPS

DAY 210 MOVES · 32 SETS

EXERCISESETSREPETITION RANGE
One-Arm Dumbbell Row V·1443-5
Behind the Neck Lat Pulldown V·2833-5
Seated Cable Row V·5933-5
Reverse-Grip Lat Pulldown V·3133-5
Barbell Curl V·0643-5
Barbell Preacher Curl V·0133-5
Behind-Back Cable Curl V·0833-5
Smith Machine Hip Thrust V·0136-9
Machine Crunch V·1036-9
Band Roundhouse Elbow V·0136-9
STAGE CLEAR! TOTAL VOLUME32123–196 REPS

DAY 37 MOVES · 25 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Shoulder Press (Overhand Grip) V·3043-5
Smith Machine Upright Row V·1733-5
One-Arm Cable Lateral Raise V·3733-5
Dumbbell Bent-Over Lateral Raise V·6433-5
Barbell Shrug V·0543-5
Seated Calf Raise V·0646-9
Leg Press Calf Raise V·0446-9
STAGE CLEAR! TOTAL VOLUME2599–157 REPS

DAY 48 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Squat V·0443-5
Front Squat V·0433-5
Leg Extension V·0433-5
Romanian Deadlift V·0343-5
Seated Leg Curl V·0633-5
Smith Machine Hip Thrust V·0136-9
Machine Crunch V·1036-9
Plank V·03390 sec.
STAGE CLEAR! TOTAL VOLUME2687–139 REPS