WORLD 2 · THE PLANS

SMALL ANGLES FULL-BODY – DAYS 1-5

1 WEEK5 DAYs142 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 130 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·19110-12
Reverse-Grip Bench Press V·17110-12
Incline Bench Press V·05110-12
Barbell Bent-Over Row V·05110-12
Barbell Bent-Over Row V·05110-12
Reverse-Grip Bent-Over Row V·03110-12
Front Squat V·04110-12
Squat V·04110-12
Zercher Squat V·22110-12
Barbell Shoulder Press V·13110-12
Standing Barbell Shoulder Press V·35110-12
Behind the Neck Barbell Shoulder Press V·11110-12
Barbell Shrug V·05110-12
Barbell Behind-Back Shrug V·02110-12
Smith Machine Behind-Back Shrug V·05110-12
Standing Calf Raise V·08110-12
Standing Calf Raise V·08110-12
Standing Calf Raise V·08110-12
Triceps Pressdown V·10110-12
Rope Triceps Pressdown V·08110-12
Reverse-Grip Triceps Pressdown V·06110-12
Barbell Curl V·06110-12
Walking Barbell Curl V·68110-12
Walking Barbell Curl V·68110-12
Barbell Wrist Curl V·01110-12
Barbell Behind-Back Wrist Curl V·02110-12
Dumbbell Wrist Curl V·03110-12
Hanging Leg Raise V·05110-12
Hanging Knee Raise V·02110-12
Reverse Crunch V·01110-12
STAGE CLEAR! TOTAL VOLUME30300–360 REPS

DAY 227 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Low-Pulley Cable Crossover V·05115-20
Cable Cross-Over Chest Press from Mid Pulley V·05115-20
Cable Cross-Over Chest Press from High Pulley V·01115-20
Wide-Grip Lat Pulldown V·30115-20
Reverse-Grip Lat Pulldown V·31115-20
Close-Grip Lat Pulldown V·29115-20
Deadlift V·03115-20
Barbell Hack Squat V·04115-20
Romanian Deadlift V·03115-20
Cable Lateral Raise V·39115-20
Cable Front Raise V·41115-20
Standing Cable Reverse Flye V·07115-20
One-Arm Cable Shrug V·03115-20
Cable Shrug V·04115-20
Straight-Arm Pushdown V·03115-20
Leg Press Calf Raise V·04115-20
One-Leg Leg Press Calf Raise V·01115-20
Seated Calf Raise V·06115-20
Smith Machine Close-Grip Bench Press V·33115-20
Dumbbell Neutral Grip Bench Press V·28115-20
Close-Grip Push-Up V·05115-20
Dumbbell Curl V·12115-20
Alternating Dumbbell Curl V·11115-20
Hammer Curl V·03115-20
Standing Cable Crunch V·12115-20
Rope Cable Crunch V·13115-20
Bent Over Cable Crunch V·13115-20
STAGE CLEAR! TOTAL VOLUME27405–540 REPS

DAY 330 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Reverse-Grip Dumbbell Press V·2716-8
Incline Dumbbell Press V·1816-8
Dumbbell Bench Press V·0116-8
Straight-Arm Pulldown V·0416-8
Straight-Arm Pulldown V·0416-8
Straight-Arm Pulldown V·0416-8
Reverse Hamstring Extension V·0116-8
Cable Leg Curl V·0816-8
Lying Leg Curl V·0416-8
Dumbbell Upright Row V·1016-8
Cable Upright Row V·0716-8
Laying on ground Cable Upright Row V·12916-8
Dumbbell Shrug V·1016-8
Dumbbell Behind-Back Shrug V·0416-8
Prone Incline Dumbbell Shrug V·1716-8
Seated Calf Raise V·0616-8
Seated Calf Raise V·0616-8
Seated Calf Raise V·0616-8
Dumbbell Overhead Triceps Extension V·0616-8
Incline Dumbbell Lying Triceps Extension V·1316-8
Overhead Cable Triceps Extension (high pulley) V·1316-8
Incline Dumbbell Curl V·0516-8
Incline Dumbbell Curl V·0516-8
Incline Dumbbell Curl V·0516-8
Barbell Reverse Wrist Curl V·0116-8
Barbell Reverse Wrist Curl V·0116-8
Dumbbell Reverse Wrist Curl V·0316-8
Cable Woodchopper V·0216-8
Cable Reverse Woodchopper V·0316-8
Cable Roundhouse Elbow V·0216-8
STAGE CLEAR! TOTAL VOLUME30180–240 REPS

DAY 427 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Incline Dumbbell Flye V·08110-12
Dumbbell Flye V·11110-12
Decline Dumbbell Flye V·05110-12
Wide-Grip Lat Pulldown V·30110-12
Rope Pulldown V·32110-12
Reverse-Grip Lat Pulldown V·31110-12
Front Lunge V·04110-12
Side Lunge V·03110-12
Dumbbell Reverse Lunge V·03110-12
Standing Dumbbell Shoulder Press V·30110-12
Arnold Press V·01110-12
Dumbbell Shoulder Press (neutral grip) V·06110-12
Y-Raise V·03110-12
Straight-Arm Dip V·02110-12
Standing Band Y-Raise V·04110-12
Standing Calf Raise V·08110-12
One-Leg Standing Calf Raise V·16110-12
Smith Machine Standing Calf Raise V·06110-12
Barbell Lying Triceps Extension V·06110-12
Dumbbell Lying Triceps Extension V·16110-12
Lying Cable Triceps Extension V·10110-12
Prone Incline Dumbbell Curl V·01110-12
Barbell Preacher Curl V·01110-12
One-Arm Dumbbell Preacher Curl V·08110-12
Decline Crunch V·09110-12
Exercise Ball Crunch V·24110-12
Crunch V·07110-12
STAGE CLEAR! TOTAL VOLUME27270–324 REPS

DAY 528 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Decline Push-Up V·021To failure
Push-Up V·101To failure
Incline Push-Up V·031To failure
Pull-Up V·011To failure
Chin-Up V·011To failure
Inverted Row V·1301To failure
Diagonal Step-Up V·071To failure
Step-Up (bodyweight) V·041To failure
Side Step-Up V·031To failure
Pike Press V·081To failure
Dive Bomber Push-Up V·111To failure
Doorway Static Lateral Raise V·481To failure
Inverted Shrug V·221To failure
Inverted Row Shrug V·221To failure
Straight-Arm Pull-Up V·011To failure
One-Leg Standing Calf Raise (bodyweight) V·191To failure
One-Leg Leaning Back Standing Calf Raise V·171To failure
One-Leg Leaning Forward Standing Calf Raise V·181To failure
Close-Grip Push-Up V·051To failure
Close-Grip Push-Up (Low Incline) V·141To failure
Close-Grip Push-Up (High Incline) V·141To failure
Biceps Ladder V·063To failure
LADDER
Inverted Wrist Curl V·091To failure
Gorilla Hang V·011To failure
Two-Arm Gorilla Hang V·011To failure
Side Plank Reach Through V·061To failure
Bird Dog Plank V·011To failure
Plank V·031To failure
STAGE CLEAR! TOTAL VOLUME30—