SHOW TIME WORKOUTS – WEEKS 1-4
4 WEEKs24 DAYs424 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
For complete details on the HIIT workouts you see below, refer to the HIIT section of the .
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Bench Press V·05 | 3 | 9-10 |
| SUPERSET | ||
| Incline Dumbbell Flye V·08 | 3 | 12-15 |
| Dumbbell Flye V·11 | 3 | 12-15 |
| SUPERSET | ||
| Dumbbell Bench Press V·01 | 3 | 9-10 |
| 7-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Barbell Shoulder Press V·13 | 3 | 9-10 |
| SUPERSET | ||
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 12-15 |
| Dumbbell Lateral Raise V·45 | 3 | 12-15 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 3 | 9-10 |
| 7-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Triceps Pressdown V·10 | 2 | 9-10 |
| SUPERSET | ||
| Dumbbell Overhead Triceps Extension V·06 | 2 | 12-15 |
| Barbell Lying Triceps Extension V·06 | 2 | 12-15 |
| SUPERSET | ||
| Close-Grip Bench Press V·15 | 2 | 9-10 |
| 7-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| STAGE CLEAR! TOTAL VOLUME | 35 | 336–400 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 9-10 |
| SUPERSET | ||
| Dumbbell Front Lunge V·02 | 3 | 12-15 |
| Leg Extension V·04 | 3 | 12-15 |
| SUPERSET | ||
| Leg Press V·02 | 3 | 9-10 |
| Lying Leg Curl V·04 | 3 | 12-15 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 9-10 |
| 7-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Standing Calf Raise V·08 | 2 | 12 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 2 | 15 |
| 7-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Hanging Leg Raise V·05 | 2 | to failure |
| SUPERSET | ||
| Crunch V·07 | 2 | to failure |
| 7-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| STAGE CLEAR! TOTAL VOLUME | 29 | 243–279 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 9-10 |
| SUPERSET | ||
| Seated Cable Row V·59 | 3 | 12-15 |
| Straight-Arm Pulldown V·04 | 3 | 12-15 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 9-10 |
| 7-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Smith Machine Behind-Back Shrug V·05 | 2 | 9-10 |
| SUPERSET | ||
| Smith Machine Shrug V·13 | 2 | 12-15 |
| 7-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Barbell Curl V·06 | 2 | 9-10 |
| SUPERSET | ||
| Barbell Preacher Curl V·01 | 2 | 12-15 |
| Incline Dumbbell Curl V·05 | 2 | 12-15 |
| SUPERSET | ||
| Alternating Dumbbell Curl V·11 | 2 | 9-10 |
| Barbell Wrist Curl V·01 | 2 | 12-15 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 12-15 |
| 7-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| STAGE CLEAR! TOTAL VOLUME | 31 | 300–360 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Bench Press V·05 | 3 | 9-10 |
| SUPERSET | ||
| Incline Dumbbell Flye V·08 | 3 | 12-15 |
| Dumbbell Flye V·11 | 3 | 12-15 |
| SUPERSET | ||
| Dumbbell Bench Press V·01 | 3 | 9-10 |
| 7-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Barbell Shoulder Press V·13 | 3 | 9-10 |
| SUPERSET | ||
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 12-15 |
| Dumbbell Lateral Raise V·45 | 3 | 12-15 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 3 | 9-10 |
| 7-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Triceps Pressdown V·10 | 2 | 9-10 |
| SUPERSET | ||
| Dumbbell Overhead Triceps Extension V·06 | 2 | 12-15 |
| Barbell Lying Triceps Extension V·06 | 2 | 12-15 |
| SUPERSET | ||
| Close-Grip Bench Press V·15 | 2 | 9-10 |
| 7-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| STAGE CLEAR! TOTAL VOLUME | 35 | 336–400 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 9-10 |
| SUPERSET | ||
| Dumbbell Front Lunge V·02 | 3 | 12-15 |
| Leg Extension V·04 | 3 | 12-15 |
| SUPERSET | ||
| Leg Press V·02 | 3 | 9-10 |
| Lying Leg Curl V·04 | 3 | 12-15 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 9-10 |
| 7-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Standing Calf Raise V·08 | 2 | 12 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 2 | 15 |
| 7-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Hanging Leg Raise V·05 | 2 | to failure |
| SUPERSET | ||
| Crunch V·07 | 2 | to failure |
| 7-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| STAGE CLEAR! TOTAL VOLUME | 29 | 243–279 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 9-10 |
| SUPERSET | ||
| Seated Cable Row V·59 | 3 | 12-15 |
| Straight-Arm Pulldown V·04 | 3 | 12-15 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 9-10 |
| 7-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Smith Machine Behind-Back Shrug V·05 | 2 | 9-10 |
| SUPERSET | ||
| Smith Machine Shrug V·13 | 2 | 12-15 |
| 7-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Barbell Curl V·06 | 2 | 9-10 |
| SUPERSET | ||
| Barbell Preacher Curl V·01 | 2 | 12-15 |
| Incline Dumbbell Curl V·05 | 2 | 12-15 |
| SUPERSET | ||
| Alternating Dumbbell Curl V·11 | 2 | 9-10 |
| Barbell Wrist Curl V·01 | 2 | 12-15 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 12-15 |
| 7-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| STAGE CLEAR! TOTAL VOLUME | 31 | 300–360 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Bench Press V·05 | 3 | 7-8 |
| SUPERSET | ||
| Incline Dumbbell Flye V·08 | 3 | 16-20 |
| Dumbbell Flye V·11 | 3 | 16-20 |
| SUPERSET | ||
| Dumbbell Bench Press V·01 | 3 | 7-8 |
| 10-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Barbell Shoulder Press V·13 | 3 | 7-8 |
| SUPERSET | ||
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 16-20 |
| Dumbbell Lateral Raise V·45 | 3 | 16-20 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 3 | 7-8 |
| 10-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Triceps Pressdown V·10 | 2 | 7-8 |
| SUPERSET | ||
| Dumbbell Overhead Triceps Extension V·06 | 2 | 16-20 |
| Barbell Lying Triceps Extension V·06 | 2 | 16-20 |
| SUPERSET | ||
| Close-Grip Bench Press V·15 | 2 | 7-8 |
| 10-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| STAGE CLEAR! TOTAL VOLUME | 35 | 368–448 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 7-8 |
| SUPERSET | ||
| Dumbbell Front Lunge V·02 | 3 | 16-20 |
| Leg Extension V·04 | 3 | 16-20 |
| SUPERSET | ||
| Leg Press V·02 | 3 | 7-8 |
| Lying Leg Curl V·04 | 3 | 16-20 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 7-8 |
| 10-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Standing Calf Raise V·08 | 2 | 12 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 2 | 15 |
| 10-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Hanging Leg Raise V·05 | 2 | to failure |
| SUPERSET | ||
| Crunch V·07 | 2 | to failure |
| 10-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| STAGE CLEAR! TOTAL VOLUME | 29 | 261–306 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 7-8 |
| SUPERSET | ||
| Seated Cable Row V·59 | 3 | 16-20 |
| Straight-Arm Pulldown V·04 | 3 | 16-20 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 7-8 |
| 10-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Smith Machine Behind-Back Shrug V·05 | 2 | 7-8 |
| SUPERSET | ||
| Smith Machine Shrug V·13 | 2 | 16-20 |
| 10-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Barbell Curl V·06 | 2 | 7-8 |
| SUPERSET | ||
| Barbell Preacher Curl V·01 | 2 | 16-20 |
| Incline Dumbbell Curl V·05 | 2 | 16-20 |
| SUPERSET | ||
| Alternating Dumbbell Curl V·11 | 2 | 7-8 |
| Barbell Wrist Curl V·01 | 2 | 16-20 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 16-20 |
| 10-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| STAGE CLEAR! TOTAL VOLUME | 31 | 340–416 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Bench Press V·05 | 3 | 7-8 |
| SUPERSET | ||
| Incline Dumbbell Flye V·08 | 3 | 16-20 |
| Dumbbell Flye V·11 | 3 | 16-20 |
| SUPERSET | ||
| Dumbbell Bench Press V·01 | 3 | 7-8 |
| 10-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Barbell Shoulder Press V·13 | 3 | 7-8 |
| SUPERSET | ||
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 16-20 |
| Dumbbell Lateral Raise V·45 | 3 | 16-20 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 3 | 7-8 |
| 10-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Triceps Pressdown V·10 | 2 | 7-8 |
| SUPERSET | ||
| Dumbbell Overhead Triceps Extension V·06 | 2 | 16-20 |
| Barbell Lying Triceps Extension V·06 | 2 | 16-20 |
| SUPERSET | ||
| Close-Grip Bench Press V·15 | 2 | 7-8 |
| 10-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| STAGE CLEAR! TOTAL VOLUME | 35 | 368–448 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 7-8 |
| SUPERSET | ||
| Dumbbell Front Lunge V·02 | 3 | 16-20 |
| Leg Extension V·04 | 3 | 16-20 |
| SUPERSET | ||
| Leg Press V·02 | 3 | 7-8 |
| Lying Leg Curl V·04 | 3 | 16-20 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 7-8 |
| 10-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Standing Calf Raise V·08 | 2 | 12 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 2 | 15 |
| 10-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Hanging Leg Raise V·05 | 2 | to failure |
| SUPERSET | ||
| Crunch V·07 | 2 | to failure |
| 10-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| STAGE CLEAR! TOTAL VOLUME | 29 | 261–306 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 7-8 |
| SUPERSET | ||
| Seated Cable Row V·59 | 3 | 16-20 |
| Straight-Arm Pulldown V·04 | 3 | 16-20 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 7-8 |
| 10-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Smith Machine Behind-Back Shrug V·05 | 2 | 7-8 |
| SUPERSET | ||
| Smith Machine Shrug V·13 | 2 | 7-8 |
| 10-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Barbell Curl V·06 | 2 | 7-8 |
| SUPERSET | ||
| Barbell Preacher Curl V·01 | 2 | 16-20 |
| Incline Dumbbell Curl V·05 | 2 | 16-20 |
| SUPERSET | ||
| Alternating Dumbbell Curl V·11 | 2 | 7-8 |
| Barbell Wrist Curl V·01 | 2 | 16-20 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 16-20 |
| 10-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| STAGE CLEAR! TOTAL VOLUME | 31 | 322–392 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Bench Press V·05 | 3 | 5-6 |
| SUPERSET | ||
| Incline Dumbbell Flye V·08 | 3 | 21-25 |
| Dumbbell Flye V·11 | 3 | 21-25 |
| SUPERSET | ||
| Dumbbell Bench Press V·01 | 3 | 5-6 |
| Low-Pulley Cable Crossover V·05 | 3 | 21-25 |
| SUPERSET | ||
| High-Pulley Cable Crossover V·02 | 3 | 21-25 |
| 10.5-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Barbell Shoulder Press V·13 | 3 | 5-6 |
| SUPERSET | ||
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 21-25 |
| Dumbbell Lateral Raise V·45 | 3 | 21-25 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 3 | 5-6 |
| Dumbbell Front Raise V·44 | 3 | 21-25 |
| SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 3 | 5-6 |
| 10.5-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Triceps Pressdown V·10 | 2 | 5-6 |
| SUPERSET | ||
| Dumbbell Overhead Triceps Extension V·06 | 2 | 21-25 |
| Barbell Lying Triceps Extension V·06 | 2 | 21-25 |
| SUPERSET | ||
| Close-Grip Bench Press V·15 | 2 | 5-6 |
| Dumbbell Overhead Triceps Extension V·06 | 2 | 21-25 |
| SUPERSET | ||
| Dips V·02 | 2 | 5-6 |
| 10.5-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| STAGE CLEAR! TOTAL VOLUME | 51 | 672–801 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 5-6 |
| SUPERSET | ||
| Dumbbell Front Lunge V·02 | 3 | 21-25 |
| Leg Extension V·04 | 3 | 21-25 |
| SUPERSET | ||
| Leg Press V·02 | 3 | 5-6 |
| Smith Machine Front Squat V·13 | 3 | 21-25 |
| SUPERSET | ||
| Smith Machine Squat V·17 | 3 | 5-6 |
| Lying Leg Curl V·04 | 3 | 21-25 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 5-6 |
| 10.5-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Standing Calf Raise V·08 | 2 | 20 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 2 | 25 |
| Leg Press Calf Raise V·04 | 2 | 20 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 2 | to failure |
| 10.5-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Hanging Leg Raise V·05 | 2 | to failure |
| SUPERSET | ||
| Crunch V·07 | 2 | to failure |
| Russian Twists V·02 | 2 | 20 |
| SUPERSET | ||
| Crossover Crunch V·01 | 2 | 15-20 |
| 10.5-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| STAGE CLEAR! TOTAL VOLUME | 43 | 512–582 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 5-6 |
| SUPERSET | ||
| Seated Cable Row V·59 | 3 | 21-25 |
| Straight-Arm Pulldown V·04 | 3 | 21-25 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 5-6 |
| Standing Lat Pulldown V·37 | 3 | 21-25 |
| SUPERSET | ||
| Close-Grip Lat Pulldown V·29 | 3 | 5-6 |
| 10.5-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Smith Machine Behind-Back Shrug V·05 | 2 | 5-6 |
| SUPERSET | ||
| Smith Machine Shrug V·13 | 2 | 21-25 |
| Prone Incline Dumbbell Shrug V·17 | 3 | 21-25 |
| SUPERSET | ||
| Dumbbell Shrug V·10 | 3 | 5-6 |
| 10.5-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Barbell Curl V·06 | 2 | 5-6 |
| SUPERSET | ||
| Barbell Preacher Curl V·01 | 2 | 21-25 |
| Incline Dumbbell Curl V·05 | 2 | 21-25 |
| SUPERSET | ||
| Alternating Dumbbell Curl V·11 | 2 | 5-6 |
| Cable Curl V·09 | 2 | 5-6 |
| SUPERSET | ||
| Rope Cable Hammer Curl V·05 | 2 | 21-25 |
| Barbell Wrist Curl V·01 | 2 | 20 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 20 |
| Standing Reverse Wrist Curl V·05 | 2 | 20 |
| SUPERSET | ||
| Barbell Behind-Back Wrist Curl V·02 | 2 | 20 |
| 10.5-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| STAGE CLEAR! TOTAL VOLUME | 51 | 680–780 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Bench Press V·05 | 3 | 5-6 |
| SUPERSET | ||
| Incline Dumbbell Flye V·08 | 3 | 21-25 |
| Dumbbell Flye V·11 | 3 | 21-25 |
| SUPERSET | ||
| Dumbbell Bench Press V·01 | 3 | 5-6 |
| Low-Pulley Cable Crossover V·05 | 3 | 21-25 |
| SUPERSET | ||
| High-Pulley Cable Crossover V·02 | 3 | 21-25 |
| 10.5-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Barbell Shoulder Press V·13 | 3 | 5-6 |
| SUPERSET | ||
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 21-25 |
| Dumbbell Lateral Raise V·45 | 3 | 21-25 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 3 | 5-6 |
| Dumbbell Front Raise V·44 | 3 | 21-25 |
| SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 3 | 5-6 |
| 10.5-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Triceps Pressdown V·10 | 2 | 5-6 |
| SUPERSET | ||
| Dumbbell Overhead Triceps Extension V·06 | 2 | 21-25 |
| Barbell Lying Triceps Extension V·06 | 2 | 21-25 |
| SUPERSET | ||
| Close-Grip Bench Press V·15 | 2 | 5-6 |
| Dumbbell Overhead Triceps Extension V·06 | 2 | 21-25 |
| SUPERSET | ||
| Dips V·02 | 2 | 5-6 |
| 10.5-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| STAGE CLEAR! TOTAL VOLUME | 51 | 672–801 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 5-6 |
| SUPERSET | ||
| Dumbbell Front Lunge V·02 | 3 | 21-25 |
| Leg Extension V·04 | 3 | 21-25 |
| SUPERSET | ||
| Leg Press V·02 | 3 | 5-6 |
| Smith Machine Front Squat V·13 | 3 | 21-25 |
| SUPERSET | ||
| Smith Machine Squat V·17 | 3 | 5-6 |
| Lying Leg Curl V·04 | 3 | 21-25 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 5-6 |
| 10.5-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Standing Calf Raise V·08 | 2 | 20 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 2 | 25 |
| Leg Press Calf Raise V·04 | 2 | 20 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 2 | to failure |
| 10.5-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Hanging Leg Raise V·05 | 2 | to failure |
| SUPERSET | ||
| Crunch V·07 | 2 | to failure |
| Russian Twists V·02 | 2 | 20 |
| SUPERSET | ||
| Crossover Crunch V·01 | 2 | 15-20 |
| 10.5-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| STAGE CLEAR! TOTAL VOLUME | 43 | 512–582 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 5-6 |
| SUPERSET | ||
| Seated Cable Row V·59 | 3 | 21-25 |
| Straight-Arm Pulldown V·04 | 3 | 21-25 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 5-6 |
| Standing Lat Pulldown V·37 | 3 | 21-25 |
| SUPERSET | ||
| Close-Grip Lat Pulldown V·29 | 3 | 5-6 |
| 10.5-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Smith Machine Behind-Back Shrug V·05 | 2 | 5-6 |
| SUPERSET | ||
| Smith Machine Shrug V·13 | 2 | 21-25 |
| Prone Incline Dumbbell Shrug V·17 | 3 | 21-25 |
| SUPERSET | ||
| Dumbbell Shrug V·10 | 3 | 5-6 |
| 10.5-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Barbell Curl V·06 | 2 | 5-6 |
| SUPERSET | ||
| Barbell Preacher Curl V·01 | 2 | 21-25 |
| Incline Dumbbell Curl V·05 | 2 | 21-25 |
| SUPERSET | ||
| Alternating Dumbbell Curl V·11 | 2 | 5-6 |
| Cable Curl V·09 | 2 | 5-6 |
| SUPERSET | ||
| Rope Cable Hammer Curl V·05 | 2 | 21-25 |
| Barbell Wrist Curl V·01 | 2 | 20 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 20 |
| Standing Reverse Wrist Curl V·05 | 2 | 20 |
| SUPERSET | ||
| Barbell Behind-Back Wrist Curl V·02 | 2 | 20 |
| 10.5-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| STAGE CLEAR! TOTAL VOLUME | 51 | 680–780 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Bench Press V·05 | 3 | 3-4 |
| SUPERSET | ||
| Incline Dumbbell Flye V·08 | 3 | 26-30 |
| Dumbbell Flye V·11 | 3 | 26-30 |
| SUPERSET | ||
| Dumbbell Bench Press V·01 | 3 | 3-4 |
| Low-Pulley Cable Crossover V·05 | 3 | 26-30 |
| SUPERSET | ||
| High-Pulley Cable Crossover V·02 | 3 | 26-30 |
| 11-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Barbell Shoulder Press V·13 | 3 | 3-4 |
| SUPERSET | ||
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 26-30 |
| Dumbbell Lateral Raise V·45 | 3 | 26-30 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 3 | 3-4 |
| Dumbbell Front Raise V·44 | 3 | 26-30 |
| SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 3 | 3-4 |
| 11-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Triceps Pressdown V·10 | 2 | 3-4 |
| SUPERSET | ||
| Dumbbell Overhead Triceps Extension V·06 | 2 | 26-30 |
| Barbell Lying Triceps Extension V·06 | 2 | 26-30 |
| SUPERSET | ||
| Close-Grip Bench Press V·15 | 2 | 3-4 |
| Dumbbell Overhead Triceps Extension V·06 | 2 | 26-30 |
| SUPERSET | ||
| Dips V·02 | 2 | 3-4 |
| 11-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| STAGE CLEAR! TOTAL VOLUME | 51 | 765–894 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 3-4 |
| SUPERSET | ||
| Dumbbell Front Lunge V·02 | 3 | 26-30 |
| Leg Extension V·04 | 3 | 26-30 |
| SUPERSET | ||
| Leg Press V·02 | 3 | 3-4 |
| Smith Machine Front Squat V·13 | 3 | 26-30 |
| SUPERSET | ||
| Smith Machine Squat V·17 | 3 | 3-4 |
| Lying Leg Curl V·04 | 3 | 26-30 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 3-4 |
| 11-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Standing Calf Raise V·08 | 2 | 25 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 2 | 30 |
| Leg Press Calf Raise V·04 | 2 | 25 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 2 | to failure |
| 11-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Hanging Leg Raise V·05 | 2 | to failure |
| SUPERSET | ||
| Crunch V·07 | 2 | to failure |
| Russian Twists V·02 | 2 | 15-20 |
| SUPERSET | ||
| Crossover Crunch V·01 | 2 | to-failure |
| 11-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| STAGE CLEAR! TOTAL VOLUME | 43 | 538–608 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 3-4 |
| SUPERSET | ||
| Seated Cable Row V·59 | 3 | 26-30 |
| Straight-Arm Pulldown V·04 | 3 | 26-30 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 3-4 |
| Standing Lat Pulldown V·37 | 3 | 26-30 |
| SUPERSET | ||
| Close-Grip Lat Pulldown V·29 | 3 | 3-4 |
| 11-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Smith Machine Behind-Back Shrug V·05 | 2 | 3-4 |
| SUPERSET | ||
| Smith Machine Shrug V·13 | 2 | 26-30 |
| Prone Incline Dumbbell Shrug V·17 | 3 | 26-30 |
| SUPERSET | ||
| Dumbbell Shrug V·10 | 3 | 3-4 |
| 11-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Barbell Curl V·06 | 2 | 3-4 |
| SUPERSET | ||
| Barbell Preacher Curl V·01 | 2 | 26-30 |
| Incline Dumbbell Curl V·05 | 2 | 26-30 |
| SUPERSET | ||
| Alternating Dumbbell Curl V·11 | 2 | 3-4 |
| Cable Curl V·09 | 2 | 3-4 |
| SUPERSET | ||
| Rope Cable Hammer Curl V·05 | 2 | 26-30 |
| Barbell Wrist Curl V·01 | 2 | 25 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 25 |
| Standing Reverse Wrist Curl V·05 | 2 | 25 |
| SUPERSET | ||
| Barbell Behind-Back Wrist Curl V·02 | 2 | 25 |
| 11-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| STAGE CLEAR! TOTAL VOLUME | 51 | 780–880 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Bench Press V·05 | 3 | 3-4 |
| SUPERSET | ||
| Incline Dumbbell Flye V·08 | 3 | 26-30 |
| Dumbbell Flye V·11 | 3 | 26-30 |
| SUPERSET | ||
| Dumbbell Bench Press V·01 | 3 | 3-4 |
| Low-Pulley Cable Crossover V·05 | 3 | 26-30 |
| SUPERSET | ||
| High-Pulley Cable Crossover V·02 | 3 | 26-30 |
| 11-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Barbell Shoulder Press V·13 | 3 | 3-4 |
| SUPERSET | ||
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 26-30 |
| Dumbbell Lateral Raise V·45 | 3 | 26-30 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 3 | 3-4 |
| Dumbbell Front Raise V·44 | 3 | 26-30 |
| SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 3 | 3-4 |
| 11-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Triceps Pressdown V·10 | 2 | 3-4 |
| SUPERSET | ||
| Dumbbell Overhead Triceps Extension V·06 | 2 | 26-30 |
| Barbell Lying Triceps Extension V·06 | 2 | 26-30 |
| SUPERSET | ||
| Close-Grip Bench Press V·15 | 2 | 3-4 |
| Dumbbell Overhead Triceps Extension V·06 | 2 | 26-30 |
| SUPERSET | ||
| Dips V·02 | 2 | 3-4 |
| 11-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| STAGE CLEAR! TOTAL VOLUME | 51 | 765–894 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 3-4 |
| SUPERSET | ||
| Dumbbell Front Lunge V·02 | 3 | 26-30 |
| Leg Extension V·04 | 3 | 26-30 |
| SUPERSET | ||
| Leg Press V·02 | 3 | 3-4 |
| Smith Machine Front Squat V·13 | 3 | 26-30 |
| SUPERSET | ||
| Smith Machine Squat V·17 | 3 | 3-4 |
| Lying Leg Curl V·04 | 3 | 26-30 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 3-4 |
| 11-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Standing Calf Raise V·08 | 2 | 20 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 2 | 25 |
| Leg Press Calf Raise V·04 | 2 | 20 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 2 | to failure |
| 11-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Hanging Leg Raise V·05 | 2 | to failure |
| SUPERSET | ||
| Crunch V·07 | 2 | to failure |
| Russian Twists V·02 | 2 | 20 |
| SUPERSET | ||
| Crossover Crunch V·01 | 2 | 15-20 |
| 11-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| STAGE CLEAR! TOTAL VOLUME | 43 | 548–618 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 3-4 |
| SUPERSET | ||
| Seated Cable Row V·59 | 3 | 26-30 |
| Straight-Arm Pulldown V·04 | 3 | 26-30 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 3-4 |
| Standing Lat Pulldown V·37 | 3 | 26-30 |
| SUPERSET | ||
| Close-Grip Lat Pulldown V·29 | 3 | 3-4 |
| 11-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Smith Machine Behind-Back Shrug V·05 | 2 | 3-4 |
| SUPERSET | ||
| Smith Machine Shrug V·13 | 2 | 26-30 |
| Prone Incline Dumbbell Shrug V·17 | 3 | 26-30 |
| SUPERSET | ||
| Dumbbell Shrug V·10 | 3 | 3-4 |
| 11-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| Barbell Curl V·06 | 2 | 3-4 |
| SUPERSET | ||
| Barbell Preacher Curl V·01 | 2 | 26-30 |
| Incline Dumbbell Curl V·05 | 2 | 26-30 |
| SUPERSET | ||
| Alternating Dumbbell Curl V·11 | 2 | 3-4 |
| Cable Curl V·09 | 2 | 3-4 |
| SUPERSET | ||
| Rope Cable Hammer Curl V·05 | 2 | 26-30 |
| Barbell Wrist Curl V·01 | 2 | 20 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 20 |
| Standing Reverse Wrist Curl V·05 | 2 | 20 |
| SUPERSET | ||
| Barbell Behind-Back Wrist Curl V·02 | 2 | 20 |
| 11-Minute HIIT Workout V·01 | 1 | - |
| HIIT | ||
| STAGE CLEAR! TOTAL VOLUME | 51 | 740–840 REPS |