WORLD 2 · THE PLANS

SPEED UP YOUR TRAINING

4 WEEKs16 DAYs90 MOVESREADY

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

PRESS START — TRACK THIS PLAN

This Workout was designed for those of you who like me have a specific amount of time to train. With keeping up with day to day activities, work, family etc...this program can give you a quick full body blast that allows for adequate muscle gain and strength to be achieved.

WEEK 1

DAY 16 MOVES · 6 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Incline Bench Press V·24115
Smith Machine Bench Press V·39115
Decline Dumbbell Press V·09115
Barbell Bent-Over Row V·05115
Straight-Arm Pulldown V·04115
Incline Bench Cable Row From High Pulley V·65115
STAGE CLEAR! TOTAL VOLUME690 REPS

DAY 26 MOVES · 6 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Squat V·17115
One-Leg Leg Press V·01115
Leg Extension V·04115
Lying Leg Curl V·04115
Hanging Leg Raise V·05115
Crunch V·07115
STAGE CLEAR! TOTAL VOLUME690 REPS

DAY 35 MOVES · 5 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Shoulder Press V·19115
Standing Dumbbell Shoulder Press V·30115
Smith Machine Upright Row V·17115
Leg Press Calf Raise V·04115
Seated Calf Raise V·06115
STAGE CLEAR! TOTAL VOLUME575 REPS

DAY 46 MOVES · 6 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Close-Grip Bench Press V·33115
Triceps Pressdown V·10115
Alternating Dumbbell Curl V·11115
Incline Bench Preacher Curl V·09115
Barbell Shrug V·05115
Dumbbell Shrug V·10115
STAGE CLEAR! TOTAL VOLUME690 REPS

WEEK 2

DAY 16 MOVES · 12 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Incline Bench Press V·24215
Smith Machine Bench Press V·39215
Decline Dumbbell Press V·09215
Barbell Bent-Over Row V·05215
Straight-Arm Pulldown V·04215
Seated Cable Row (wide-grip) V·62215
STAGE CLEAR! TOTAL VOLUME12180 REPS

DAY 25 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Squat V·17215
Leg Extension V·04215
Lying Leg Curl V·04215
Leg Press V·02215
Hanging Leg Raise V·05215
STAGE CLEAR! TOTAL VOLUME10150 REPS

DAY 35 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Shoulder Press V·19215
Standing Dumbbell Shoulder Press V·30215
Smith Machine Upright Row V·17215
Leg Press Calf Raise V·04215
Seated Calf Raise V·06215
STAGE CLEAR! TOTAL VOLUME10150 REPS

DAY 46 MOVES · 14 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Close-Grip Bench Press V·33215
Triceps Pressdown V·10215
Dumbbell Curl V·12215
Barbell Preacher Curl V·01215
Dumbbell Shrug V·10215
Barbell Shrug V·05415
STAGE CLEAR! TOTAL VOLUME14210 REPS

WEEK 3

DAY 16 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Incline Bench Press V·24315
Smith Machine Bench Press V·39315
Decline Dumbbell Press V·09315
Barbell Bent-Over Row V·05315
Straight-Arm Pulldown V·04315
Seated Cable Row (wide-grip) V·62315
STAGE CLEAR! TOTAL VOLUME18270 REPS

DAY 25 MOVES · 15 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Squat V·17315
Leg Press V·02315
Leg Extension V·04315
Lying Leg Curl V·04315
Hanging Leg Raise V·05315
STAGE CLEAR! TOTAL VOLUME15225 REPS

DAY 35 MOVES · 15 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Shoulder Press V·19315
Standing Dumbbell Shoulder Press V·30315
Smith Machine Upright Row V·17315
Leg Press Calf Raise V·04315
Seated Calf Raise V·06315
STAGE CLEAR! TOTAL VOLUME15225 REPS

DAY 46 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Close-Grip Bench Press V·33315
Triceps Pressdown V·10315
Dumbbell Curl V·12315
Incline Bench Preacher Curl V·09315
Barbell Shrug V·05315
Dumbbell Shrug V·10315
STAGE CLEAR! TOTAL VOLUME18270 REPS

WEEK 4

DAY 16 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Incline Bench Press V·24315
Smith Machine Bench Press V·39315
Decline Dumbbell Press V·09315
Barbell Bent-Over Row V·05315
Straight-Arm Pulldown V·04315
Seated Cable Row (wide-grip) V·62315
STAGE CLEAR! TOTAL VOLUME18270 REPS

DAY 26 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Squat V·17315
Leg Press V·02315
Leg Extension V·04315
Lying Leg Curl V·04315
Hanging Leg Raise V·05315
Crunch V·07315
STAGE CLEAR! TOTAL VOLUME18270 REPS

DAY 35 MOVES · 15 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Shoulder Press V·19315
Standing Dumbbell Shoulder Press V·30315
Smith Machine Upright Row V·17315
Leg Press Calf Raise V·04315
Seated Calf Raise V·06315
STAGE CLEAR! TOTAL VOLUME15225 REPS

DAY 46 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Close-Grip Bench Press V·33315
Triceps Pressdown V·10315
Alternating Dumbbell Curl V·11315
Incline Bench Preacher Curl V·09315
Barbell Shrug V·05315
Dumbbell Shrug V·10315
STAGE CLEAR! TOTAL VOLUME18270 REPS