WORLD 2 · THE PLANS

SPLIT SET TRAINING

1 WEEK4 DAYs33 MOVESREADY

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

PRESS START — TRACK THIS PLAN

All exercises with 2 sets of 8 reps listed follow the split set training protocol. For instruction on how to perform this technique, read the .

WEEK 1

DAY 17 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
One-Arm Smith Machine Bench Press V·3828
Bench Press V·1938-10
Incline Dumbbell Flye V·08310-12
High-Pulley Cable Crossover V·02310-12
One-Arm Dumbbell Lying Triceps Extension V·1428
Barbell Lying Triceps Extension V·0638-10
Triceps Pressdown V·10210-12
STAGE CLEAR! TOTAL VOLUME18160–188 REPS

DAY 29 MOVES · 23 SETS

EXERCISESETSREPETITION RANGE
One-Arm Lat Pulldown V·2728
Wide-Grip Lat Pulldown V·3038-10
Barbell Bent-Over Row V·0538-10
Straight-Arm Pulldown V·04310-12
One-Arm Smith Machine Shrug V·1228
Smith Machine Behind-Back Shrug V·0528-10
Dumbbell Shrug V·10210-12
Hanging Leg Raise V·05312-15
Crunch V·07315-20
STAGE CLEAR! TOTAL VOLUME23227–277 REPS

DAY 38 MOVES · 19 SETS

EXERCISESETSREPETITION RANGE
One-Leg Leg Press V·0128
Squat V·0438-10
One-Leg Leg Extension V·0228
Romanian Deadlift V·0338-10
One-Leg Lying Leg Curl V·0228
One-Leg Standing Calf Raise V·1628
Standing Calf Raise V·08212-15
Seated Calf Raise V·06315-20
STAGE CLEAR! TOTAL VOLUME19181–214 REPS

DAY 49 MOVES · 23 SETS

EXERCISESETSREPETITION RANGE
One-Arm Smith Machine Shoulder Press V·1728
Standing Dumbbell Shoulder Press V·3038-10
Dumbbell Lateral Raise V·45310-12
Dumbbell Bent-Over Lateral Raise V·64310-12
One-Arm Dumbbell Curl V·1028
Incline Dumbbell Curl V·0538-10
Barbell Preacher Curl V·01310-12
Wrist Roller (extension) V·0124-6
Wrist Roller (flexion) V·0124-6
STAGE CLEAR! TOTAL VOLUME23186–224 REPS