STRONG IN 8
8 WEEKs40 DAYs291 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
For complete details read my Strong in 8 article in my training section by clicking on the link below:
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 13-15 |
| Incline Bench Press V·05 | 4 | 13-15 |
| Dumbbell Bench Press V·01 | 4 | 13-15 |
| Incline Dumbbell Flye V·08 | 4 | 13-15 |
| Reverse Crunch V·01 | 3 | 20-30 |
| Crunch V·07 | 4 | 13-15 |
| Oblique Crunch V·03 | 3 | 20-30 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 380–480 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 4 | 13-15 |
| Dumbbell Upright Row V·10 | 4 | 13-15 |
| One-Arm Cable Lateral Raise V·37 | 4 | 13-15 |
| Cable Rear Delt Flye V·03 | 4 | 13-15 |
| Standing Calf Raise V·08 | 4 | 25-30 |
| Seated Calf Raise V·06 | 4 | 25-30 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 408–480 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 4 | 13-15 |
| Barbell Bent-Over Row V·05 | 4 | 13-15 |
| Wide-Grip Lat Pulldown V·30 | 4 | 13-15 |
| Reverse-Grip Lat Pulldown V·31 | 4 | 13-15 |
| Seated Cable Row V·59 | 4 | 13-15 |
| Barbell Shrug V·05 | 4 | 13-15 |
| Hip Thrust V·03 | 3 | 20-30 |
| Laying on Ground Abdominal Crunches Hands Straight Up V·01 | 3 | 20-30 |
| Plank V·03 | 3 | 1 minute |
| STAGE CLEAR! TOTAL VOLUME | 33 | 432–540 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 4 | 13-15 |
| Dumbbell Overhead Triceps Extension V·06 | 4 | 13-15 |
| Triceps Pressdown V·10 | 4 | 13-15 |
| Barbell Curl V·06 | 4 | 13-14 |
| Behind-Back Cable Curl V·08 | 4 | 13-15 |
| Dumbbell Curl V·12 | 4 | 13-15 |
| Dumbbell Wrist Curl V·03 | 3 | 13-15 |
| Barbell Reverse Curl V·01 | 3 | 13-15 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 390–446 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 13-15 |
| Front Squat V·04 | 4 | 13-15 |
| Leg Press V·02 | 4 | 13-15 |
| Leg Extension V·04 | 4 | 13-15 |
| Lying Leg Curl V·04 | 4 | 13-15 |
| Seated Calf Raise V·06 | 4 | 25-30 |
| Leg Press Calf Raise V·04 | 4 | 25-30 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 460–540 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 10-12 |
| Incline Bench Press V·05 | 4 | 10-12 |
| Dumbbell Bench Press V·01 | 4 | 10-12 |
| Incline Dumbbell Flye V·08 | 4 | 10-12 |
| Hanging Leg Raise V·05 | 3 | 15-19 |
| Crunch V·07 | 3 | 15-19 |
| Dumbbell Side Bend V·03 | 3 | 15-19 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 295–363 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 4 | 10-12 |
| Dumbbell Upright Row V·10 | 4 | 10-12 |
| One-Arm Cable Lateral Raise V·37 | 4 | 10-12 |
| Cable Rear Delt Flye V·03 | 4 | 10-12 |
| Standing Calf Raise V·08 | 4 | 15-20 |
| Seated Calf Raise V·06 | 4 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 260–320 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 4 | 10-12 |
| Barbell Bent-Over Row V·05 | 4 | 10-12 |
| Barbell Shrug V·05 | 4 | 10-12 |
| Wide-Grip Lat Pulldown V·30 | 4 | 10-12 |
| Reverse-Grip Lat Pulldown V·31 | 4 | 10-12 |
| Hanging Leg Raise V·05 | 3 | 15-19 |
| Decline Crunch V·09 | 3 | 15-19 |
| Side Plank V·05 | 3 | 1 minute |
| STAGE CLEAR! TOTAL VOLUME | 29 | 290–354 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 4 | 10-12 |
| Dumbbell Overhead Triceps Extension V·06 | 4 | 10-12 |
| Triceps Pressdown V·10 | 4 | 10-12 |
| Barbell Curl V·06 | 4 | 10-12 |
| Behind-Back Cable Curl V·08 | 4 | 10-12 |
| Dumbbell Curl V·12 | 4 | 10-12 |
| Barbell Wrist Curl V·01 | 3 | 10-12 |
| Barbell Reverse Curl V·01 | 3 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 300–360 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 10-12 |
| Front Squat V·04 | 4 | 10-12 |
| Leg Press V·02 | 4 | 10-12 |
| Leg Extension V·04 | 4 | 10-12 |
| Lying Leg Curl V·04 | 4 | 10-12 |
| Seated Calf Raise V·06 | 4 | 15-20 |
| Leg Press Calf Raise V·04 | 4 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 320–400 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 7-9 |
| Incline Bench Press V·05 | 4 | 7-9 |
| Dumbbell Bench Press V·01 | 4 | 7-9 |
| Incline Dumbbell Flye V·08 | 4 | 7-9 |
| Hip Thrust V·03 | 3 | 10-14 |
| Rope Cable Crunch V·13 | 3 | 10-14 |
| Oblique Cable Crunch V·01 | 3 | 10-14 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 202–270 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 4 | 7-9 |
| Dumbbell Upright Row V·10 | 4 | 7-9 |
| One-Arm Cable Lateral Raise V·37 | 4 | 7-9 |
| Cable Rear Delt Flye V·03 | 4 | 7-9 |
| Standing Calf Raise V·08 | 4 | 10-14 |
| Seated Calf Raise V·06 | 4 | 10-14 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 192–256 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 4 | 7-9 |
| Barbell Bent-Over Row V·05 | 4 | 7-9 |
| Wide-Grip Lat Pulldown V·30 | 4 | 7-9 |
| Reverse-Grip Lat Pulldown V·31 | 4 | 7-9 |
| Seated Cable Row V·59 | 4 | 7-9 |
| Barbell Shrug V·05 | 4 | 7-9 |
| Hip Thrust V·03 | 3 | 10-14 |
| Rope Cable Crunch V·13 | 3 | 10-14 |
| Cable Woodchopper V·02 | 3 | 10-14 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 258–342 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 4 | 7-9 |
| Dumbbell Overhead Triceps Extension V·06 | 4 | 7-9 |
| Triceps Pressdown V·10 | 4 | 7-9 |
| Barbell Curl V·06 | 4 | 7-9 |
| Behind-Back Cable Curl V·08 | 4 | 7-9 |
| Dumbbell Curl V·12 | 4 | 7-9 |
| Barbell Wrist Curl V·01 | 3 | 7-9 |
| Barbell Reverse Curl V·01 | 3 | 7-9 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 210–270 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 7-9 |
| Front Squat V·04 | 4 | 79 |
| Leg Press V·02 | 4 | 7-9 |
| Leg Extension V·04 | 4 | 7-9 |
| Lying Leg Curl V·04 | 4 | 7-9 |
| Seated Calf Raise V·06 | 4 | 10-14 |
| Leg Press Calf Raise V·04 | 4 | 10-14 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 508–572 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 4-6 |
| Incline Bench Press V·05 | 4 | 4-6 |
| Dumbbell Bench Press V·01 | 4 | 4-6 |
| Incline Dumbbell Flye V·08 | 4 | 4-6 |
| Smith Machine Hip Thrust V·01 | 3 | 7-9 |
| Machine Crunch V·10 | 3 | 7-9 |
| Band Roundhouse Elbow V·01 | 3 | 7-9 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 127–177 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 4 | 4-6 |
| Dumbbell Upright Row V·10 | 4 | 4-6 |
| One-Arm Cable Lateral Raise V·37 | 4 | 4-6 |
| Cable Rear Delt Flye V·03 | 4 | 4-6 |
| Standing Calf Raise V·08 | 4 | 7-9 |
| Seated Calf Raise V·06 | 4 | 7-9 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 120–168 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 4 | 4-6 |
| Barbell Bent-Over Row V·05 | 4 | 4-6 |
| Wide-Grip Lat Pulldown V·30 | 4 | 4-6 |
| Reverse-Grip Lat Pulldown V·31 | 4 | 4-6 |
| Seated Cable Row V·59 | 4 | 4-6 |
| Barbell Shrug V·05 | 4 | 4-6 |
| Smith Machine Hip Thrust V·01 | 3 | 7-9 |
| Machine Crunch V·10 | 3 | 7-9 |
| Plank V·03 | 3 | 75 sec. |
| STAGE CLEAR! TOTAL VOLUME | 33 | 138–198 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 4 | 4-6 |
| Dumbbell Overhead Triceps Extension V·06 | 4 | 4-6 |
| Triceps Pressdown V·10 | 4 | 4-6 |
| Barbell Curl V·06 | 4 | 4-6 |
| Behind-Back Cable Curl V·08 | 4 | 4-6 |
| Dumbbell Curl V·12 | 4 | 4-6 |
| Barbell Wrist Curl V·01 | 3 | 4-6 |
| Barbell Reverse Curl V·01 | 3 | 4-6 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 120–180 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 4-6 |
| Front Squat V·04 | 4 | 4-6 |
| Leg Press V·02 | 4 | 4-6 |
| Leg Extension V·04 | 4 | 4-6 |
| Lying Leg Curl V·04 | 4 | 4-6 |
| Seated Calf Raise V·06 | 4 | 7-9 |
| Leg Press Calf Raise V·04 | 4 | 7-9 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 136–192 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 10-12 |
| Decline Bench Press V·02 | 4 | 10-12 |
| Incline Dumbbell Press V·18 | 4 | 10-12 |
| Dumbbell Flye V·11 | 4 | 10-12 |
| Hanging Leg Raise V·05 | 3 | 15-19 |
| Rope Cable Crunch V·13 | 3 | 15-19 |
| Dumbbell Side Bend V·03 | 3 | 15-19 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 295–363 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 4 | 10-12 |
| Smith Machine Upright Row V·17 | 4 | 10-12 |
| Dumbbell Lateral Raise V·45 | 4 | 10-12 |
| Dumbbell Bent-Over Lateral Raise V·64 | 4 | 10-12 |
| Standing Calf Raise V·08 | 4 | 15-20 |
| Seated Calf Raise V·06 | 4 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 280–352 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 4 | 10-12 |
| Barbell Bent-Over Row V·05 | 4 | 10-12 |
| Reverse-Grip Lat Pulldown V·31 | 4 | 10-12 |
| Wide-Grip Lat Pulldown V·30 | 4 | 10-12 |
| Barbell Shrug V·05 | 4 | 10-12 |
| Hanging Leg Raise V·05 | 3 | 15-19 |
| Decline Crunch V·09 | 3 | 15-19 |
| Side Plank V·05 | 3 | 1 min. |
| STAGE CLEAR! TOTAL VOLUME | 29 | 290–354 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 4 | 10-12 |
| Barbell Lying Triceps Extension V·06 | 4 | 10-12 |
| Dumbbell Overhead Triceps Extension V·06 | 4 | 10-12 |
| Barbell Curl V·06 | 4 | 10-12 |
| Incline Dumbbell Curl V·05 | 4 | 10-12 |
| Barbell Preacher Curl V·01 | 4 | 10-12 |
| Barbell Wrist Curl V·01 | 3 | 10-12 |
| Barbell Reverse Wrist Curl V·01 | 3 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 300–360 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 10-12 |
| Front Squat V·04 | 4 | 10-12 |
| Leg Press V·02 | 4 | 10-12 |
| Leg Extension V·04 | 4 | 10-12 |
| Lying Leg Curl V·04 | 4 | 10-12 |
| Seated Calf Raise V·06 | 4 | 15-20 |
| Leg Press Calf Raise V·04 | 4 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 320–400 REPS |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 7-9 |
| Decline Bench Press V·02 | 4 | 7-9 |
| Incline Dumbbell Press V·18 | 4 | 7-9 |
| Dumbbell Flye V·11 | 4 | 7-9 |
| Hip Thrust V·03 | 3 | 10-14 |
| Rope Cable Crunch V·13 | 3 | 10-14 |
| Oblique Cable Crunch V·01 | 3 | 10-14 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 202–270 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 4 | 7-9 |
| Smith Machine Upright Row V·17 | 4 | 7-9 |
| Dumbbell Lateral Raise V·45 | 4 | 7-9 |
| Dumbbell Bent-Over Lateral Raise V·64 | 4 | 7-9 |
| Standing Calf Raise V·08 | 4 | 10-14 |
| Seated Calf Raise V·06 | 4 | 10-14 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 192–256 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 4 | 7-9 |
| Barbell Bent-Over Row V·05 | 4 | 7-9 |
| Reverse-Grip Lat Pulldown V·31 | 4 | 7-9 |
| Wide-Grip Lat Pulldown V·30 | 4 | 7-9 |
| Barbell Shrug V·05 | 4 | 7-9 |
| Hip Thrust V·03 | 3 | 10-14 |
| Rope Cable Crunch V·13 | 3 | 10-14 |
| Cable Woodchopper V·02 | 3 | 10-14 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 230–306 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 4 | 7-9 |
| Barbell Lying Triceps Extension V·06 | 4 | 7-9 |
| Dumbbell Overhead Triceps Extension V·06 | 4 | 7-9 |
| Barbell Curl V·06 | 4 | 7-9 |
| Incline Dumbbell Curl V·05 | 4 | 7-9 |
| Barbell Preacher Curl V·01 | 4 | 7-9 |
| Barbell Wrist Curl V·01 | 3 | 7-9 |
| Barbell Reverse Wrist Curl V·01 | 3 | 7-9 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 210–270 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 7-9 |
| Front Squat V·04 | 4 | 7-9 |
| Leg Press V·02 | 4 | 7-9 |
| Leg Extension V·04 | 4 | 7-9 |
| Lying Leg Curl V·04 | 4 | 7-9 |
| Seated Calf Raise V·06 | 4 | 10-14 |
| Leg Press Calf Raise V·04 | 4 | 10-14 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 220–292 REPS |
WEEK 7
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 4-6 |
| Decline Bench Press V·02 | 4 | 4-6 |
| Incline Dumbbell Press V·18 | 4 | 4-6 |
| Dumbbell Flye V·11 | 4 | 4-6 |
| Smith Machine Hip Thrust V·01 | 3 | 7-9 |
| Machine Crunch V·10 | 3 | 7-9 |
| Oblique Cable Crunch V·01 | 3 | 7-9 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 127–177 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 4 | 4-6 |
| Smith Machine Upright Row V·17 | 4 | 4-6 |
| Dumbbell Lateral Raise V·45 | 4 | 4-6 |
| Dumbbell Bent-Over Lateral Raise V·64 | 4 | 4-6 |
| Standing Calf Raise V·08 | 4 | 7-9 |
| Seated Calf Raise V·06 | 4 | 7-9 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 120–168 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 4 | 4-6 |
| Barbell Bent-Over Row V·05 | 4 | 4-6 |
| Reverse-Grip Lat Pulldown V·31 | 4 | 4-6 |
| Wide-Grip Lat Pulldown V·30 | 4 | 4-6 |
| Barbell Shrug V·05 | 4 | 4-6 |
| Smith Machine Hip Thrust V·01 | 3 | 7-9 |
| Rope Cable Crunch V·13 | 3 | 7-9 |
| Plank V·03 | 3 | 75 sec. |
| STAGE CLEAR! TOTAL VOLUME | 29 | 122–174 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 4 | 4-6 |
| Barbell Lying Triceps Extension V·06 | 4 | 4-6 |
| Dumbbell Overhead Triceps Extension V·06 | 4 | 4-6 |
| Barbell Curl V·06 | 4 | 4-6 |
| Incline Dumbbell Curl V·05 | 4 | 4-6 |
| Barbell Preacher Curl V·01 | 4 | 4-6 |
| Barbell Wrist Curl V·01 | 4 | 4-6 |
| Barbell Reverse Wrist Curl V·01 | 3 | 4-6 |
| STAGE CLEAR! TOTAL VOLUME | 31 | 124–186 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 4-6 |
| Front Squat V·04 | 4 | 4-6 |
| Leg Press V·02 | 4 | 4-6 |
| Leg Extension V·04 | 4 | 4-6 |
| Lying Leg Curl V·04 | 4 | 4-6 |
| Seated Calf Raise V·06 | 4 | 7-9 |
| Leg Press Calf Raise V·04 | 4 | 7-9 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 136–192 REPS |
WEEK 8
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 2-3 |
| Decline Bench Press V·02 | 4 | 2-3 |
| Incline Dumbbell Press V·18 | 4 | 2-3 |
| Dumbbell Flye V·11 | 4 | 3-5 |
| Smith Machine Hip Thrust V·01 | 3 | 5-6 |
| Machine Crunch V·10 | 3 | 5-6 |
| Oblique Cable Crunch V·01 | 3 | 5-6 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 81–110 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 4 | 2-3 |
| Smith Machine Upright Row V·17 | 4 | 2-3 |
| Dumbbell Lateral Raise V·45 | 4 | 3-5 |
| Dumbbell Bent-Over Lateral Raise V·64 | 4 | 3-5 |
| Standing Calf Raise V·08 | 4 | 4-6 |
| Seated Calf Raise V·06 | 4 | 4-6 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 72–112 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 4 | 2-3 |
| Barbell Bent-Over Row V·05 | 4 | 2-3 |
| Reverse-Grip Lat Pulldown V·31 | 4 | 2-3 |
| Wide-Grip Lat Pulldown V·30 | 4 | 2-3 |
| Barbell Shrug V·05 | 4 | 2-3 |
| Smith Machine Hip Thrust V·01 | 3 | 4-6 |
| Rope Cable Crunch V·13 | 3 | 4-6 |
| Plank V·03 | 3 | 75 sec. |
| STAGE CLEAR! TOTAL VOLUME | 29 | 64–96 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 4 | 2-3 |
| Barbell Lying Triceps Extension V·06 | 4 | 3-5 |
| Dumbbell Overhead Triceps Extension V·06 | 4 | 3-5 |
| Barbell Curl V·06 | 4 | 2-3 |
| Incline Dumbbell Curl V·05 | 4 | 3-5 |
| Barbell Preacher Curl V·01 | 4 | 3-5 |
| Barbell Wrist Curl V·01 | 3 | 3-5 |
| Barbell Reverse Wrist Curl V·01 | 3 | 3-5 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 82–134 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 2-3 |
| Front Squat V·04 | 4 | 2-3 |
| Leg Press V·02 | 4 | 2-3 |
| Leg Extension V·04 | 4 | 3-5 |
| Lying Leg Curl V·04 | 4 | 3-5 |
| Seated Calf Raise V·06 | 4 | 4-6 |
| Leg Press Calf Raise V·04 | 4 | 4-6 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 80–124 REPS |