WORLD 2 · THE PLANS

SHORTCUT TO SIZE (PHASE 3)

4 WEEKs16 DAYs136 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 19 MOVES · 31 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·19412-15
Reverse Grip Incline Dumbbell Press V·19412-15
Incline Dumbbell Flye V·08312-15
High-Pulley Cable Crossover V·02312-15
Triceps Pressdown V·10312-15
One-Arm Overhead Cable Triceps Extension (Low Pulley) V·14312-15
Close-Grip Bench Press V·15312-15
Standing Calf Raise V·08425-30
Seated Calf Raise V·06425-30
STAGE CLEAR! TOTAL VOLUME31476–585 REPS

DAY 210 MOVES · 32 SETS

EXERCISESETSREPETITION RANGE
One-Arm Dumbbell Row V·14412-15
Wide-Grip Lat Pulldown V·30312-15
Straight-Arm Pulldown V·04312-15
Seated Cable Row V·59312-15
Barbell Curl V·06412-15
Incline Cable Curl V·01312-15
Dumbbell Concentration Curl V·03312-15
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
Seated Dumbbell Shoulder Press V·04412-15
Dumbbell Lateral Raise V·45312-15
Dumbbell Upright Row V·10312-15
Dumbbell Bent-Over Lateral Raise V·64312-15
Seated Calf Raise V·06425-30
Leg Press Calf Raise V·04425-30
One-Arm Smith Machine Shrug V·12412-15
STAGE CLEAR! TOTAL VOLUME25404–495 REPS

DAY 48 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Squat V·04412-15
Leg Press V·02312-15
Leg Extension V·04312-15
Romanian Deadlift V·03412-15
Lying Leg Curl V·04312-15
Hip Thrust V·03320-30
Crunch V·07320-30
Plank V·03390 sec.
STAGE CLEAR! TOTAL VOLUME26324–435 REPS

WEEK 2

DAY 19 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1949-11
Reverse Grip Incline Dumbbell Press V·1939-11
Incline Dumbbell Flye V·0839-11
High-Pulley Cable Crossover V·0239-11
Triceps Pressdown V·1039-11
One-Arm Overhead Cable Triceps Extension (Low Pulley) V·1439-11
Close-Grip Bench Press V·1539-11
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
Dumbbell Row V·1549-11
Wide-Grip Lat Pulldown V·3039-11
Straight-Arm Pulldown V·0439-11
Seated Cable Row V·5939-11
Barbell Curl V·0649-11
Incline Cable Curl V·0139-11
Dumbbell Concentration Curl V·0339-11
Hanging Leg Raise V·05315-19
Crunch V·07315-19
Dumbbell Side Bend V·03315-19
STAGE CLEAR! TOTAL VOLUME32342–424 REPS

DAY 37 MOVES · 25 SETS

EXERCISESETSREPETITION RANGE
Seated Dumbbell Shoulder Press V·0449-11
Dumbbell Lateral Raise V·4539-11
Dumbbell Upright Row V·1039-11
Dumbbell Bent-Over Lateral Raise V·6439-11
Seated Calf Raise V·06415-20
Leg Press Calf Raise V·04415-20
One-Arm Smith Machine Shrug V·1249-11
STAGE CLEAR! TOTAL VOLUME25273–347 REPS

DAY 48 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Squat V·0449-11
Leg Press V·0239-11
Leg Extension V·0439-11
Romanian Deadlift V·0349-11
Lying Leg Curl V·0439-11
Hanging Leg Raise V·05315-19
Crunch V·07315-19
Side Plank V·05390 sec.
STAGE CLEAR! TOTAL VOLUME26243–301 REPS

WEEK 3

DAY 19 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1946-8
Reverse Grip Incline Dumbbell Press V·1936-8
Incline Dumbbell Flye V·0836-8
High-Pulley Cable Crossover V·0236-8
Triceps Pressdown V·1036-8
One-Arm Overhead Cable Triceps Extension (Low Pulley) V·1436-8
Close-Grip Bench Press V·1536-8
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
Dumbbell Row V·1546-8
Wide-Grip Lat Pulldown V·3036-8
Straight-Arm Pulldown V·0436-8
Seated Cable Row V·5936-8
Barbell Curl V·0646-8
Incline Cable Curl V·0136-8
Dumbbell Concentration Curl V·0336-8
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
Seated Dumbbell Shoulder Press V·0446-8
Dumbbell Lateral Raise V·4536-8
Dumbbell Upright Row V·1036-8
Dumbbell Bent-Over Lateral Raise V·6436-8
Seated Calf Raise V·06410-14
Leg Press Calf Raise V·04410-14
One-Arm Smith Machine Shrug V·1246-8
STAGE CLEAR! TOTAL VOLUME25182–248 REPS

DAY 48 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Squat V·0446-8
Leg Press V·0236-8
Leg Extension V·0436-8
Romanian Deadlift V·0346-8
Lying Leg Curl V·0436-8
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
Reverse Grip Incline Dumbbell Press V·1933-5
Incline Dumbbell Flye V·0833-5
High-Pulley Cable Crossover V·0233-5
Triceps Pressdown V·1033-5
One-Arm Overhead Cable Triceps Extension (Low Pulley) V·1433-5
Close-Grip Bench Press V·1533-5
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
Dumbbell Row V·1543-5
Wide-Grip Lat Pulldown V·3033-5
Straight-Arm Pulldown V·0433-5
Seated Cable Row V·5933-5
Barbell Curl V·0643-5
Incline Cable Curl V·0133-5
Dumbbell Concentration Curl V·0333-5
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
Seated Dumbbell Shoulder Press V·0443-5
Dumbbell Lateral Raise V·4533-5
Dumbbell Upright Row V·1033-5
Dumbbell Bent-Over Lateral Raise V·6433-5
Seated Calf Raise V·0646-9
Leg Press Calf Raise V·0446-9
One-Arm Smith Machine Shrug V·1243-5
STAGE CLEAR! TOTAL VOLUME2599–157 REPS

DAY 48 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Squat V·0443-5
Leg Press V·0233-5
Leg Extension V·0433-5
Romanian Deadlift V·0343-5
Lying Leg Curl V·0433-5
Smith Machine Hip Thrust V·0136-9
Machine Crunch V·1036-9
Plank V·033105 sec.
STAGE CLEAR! TOTAL VOLUME2687–139 REPS