WORLD 2 · THE PLANS

STOPPANI'S SMITH MACHINE FULL BODY CIRCUIT

4 WEEKs4 DAYs28 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 17 MOVES · 14 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Front Squat V·13212
Smith Machine Upright Row V·17212
Smith Machine Reverse Lunge V·02212
Smith Machine Shoulder Press V·19212
Smith Machine Curl Throw V·63212
Smith Machine Bent-Over Row V·28212
Smith Machine Close-Grip Bench Press V·33212
STAGE CLEAR! TOTAL VOLUME14168 REPS

WEEK 2

DAY 17 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Front Squat V·13312
Smith Machine Upright Row V·17312
Smith Machine Reverse Lunge V·02312
Smith Machine Shoulder Press V·19312
Smith Machine Curl Throw V·63312
Smith Machine Bent-Over Row V·28312
Smith Machine Close-Grip Bench Press V·33312
STAGE CLEAR! TOTAL VOLUME21252 REPS

WEEK 3

DAY 17 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Front Squat V·13412
Smith Machine Upright Row V·17412
Smith Machine Reverse Lunge V·02412
Smith Machine Shoulder Press V·19412
Smith Machine Curl Throw V·63412
Smith Machine Bent-Over Row V·28412
Smith Machine Close-Grip Bench Press V·33412
STAGE CLEAR! TOTAL VOLUME28336 REPS

WEEK 4

DAY 17 MOVES · 35 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Front Squat V·13512
Smith Machine Upright Row V·17512
Smith Machine Reverse Lunge V·02512
Smith Machine Shoulder Press V·19512
Smith Machine Curl Throw V·63512
Smith Machine Bent-Over Row V·28512
Smith Machine Close-Grip Bench Press V·33512
STAGE CLEAR! TOTAL VOLUME35420 REPS