SUPER SHREDDED 8 (SS8) AT HOME
8 WEEKs48 DAYs796 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Chest Press V·53 | 3 | 9-10 |
| SUPERSET | ||
| Band One-Arm Standing Flye V·34 | 3 | 12-15 |
| Band One-Arm Incline Flye V·01 | 3 | 12-15 |
| SUPERSET | ||
| Band Standing Incline Press V·56 | 3 | 9-10 |
| Push-Up V·10 | 8 | 20 sec. |
| Band Shoulder Press V·25 | 3 | 9-10 |
| SUPERSET | ||
| Band Lateral Raise V·32 | 3 | 12-15 |
| Band Bent-Over Lateral Raise V·62 | 3 | 12-15 |
| SUPERSET | ||
| Band Upright Row V·03 | 3 | 9-10 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Close-Grip Push-Up V·05 | 2 | 9-10 |
| SUPERSET | ||
| Band Triceps Kickback V·06 | 2 | 12-15 |
| Band Triceps Pressdown V·07 | 2 | 12-15 |
| SUPERSET | ||
| Band Overhead Triceps Extension V·11 | 2 | 9-10 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 56 | 336–400 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 3 | 3-5 |
| SUPERSET | ||
| Band Leg Extension V·01 | 3 | 12-15 |
| Band Front Squat V·09 | 3 | 12-15 |
| SUPERSET | ||
| Band Squat V·15 | 3 | 9-10 |
| Band Standing Leg Curl V·07 | 3 | 12-15 |
| SUPERSET | ||
| Band Romanian Deadlift V·01 | 3 | 9-10 |
| Bodyweight Squat V·03 | 8 | 20 sec. |
| Band Standing Calf Raise V·01 | 3 | 12-15 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 3 | to failure |
| Bodyweight Lunge V·01 | 8 | 20 sec. |
| Lying Leg Raise V·06 | 3 | to failure |
| SUPERSET | ||
| Band Standing Twisting Crunch V·01 | 3 | to failure |
| Crunch V·07 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 54 | 207–255 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Bent-Over Row V·02 | 3 | 9-10 |
| SUPERSET | ||
| Band Reverse-Grip Bent-Over Row V·01 | 3 | 12-15 |
| Band Straight-Arm Pulldown V·01 | 3 | 12-15 |
| SUPERSET | ||
| Band Kneeling Lat Pulldown V·09 | 3 | 9-10 |
| Burpees V·01 | 8 | 20 sec. |
| Band Shrug V·02 | 3 | 9-10 |
| SUPERSET | ||
| Band Behind-Back Shrug V·01 | 3 | 12-15 |
| Burpees V·01 | 8 | 20 sec. |
| Band Standing Concentration Curl V·07 | 2 | 9-10 |
| SUPERSET | ||
| Band Curl V·03 | 2 | 12-15 |
| Band One-Arm High Curl V·10 | 2 | 12-15 |
| SUPERSET | ||
| Band Behind-Back Curl V·07 | 2 | 9-10 |
| Band Wrist Curl V·07 | 2 | 9-10 |
| SUPERSET | ||
| Band Reverse Wrist Curl V·04 | 2 | 12-15 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 54 | 315–375 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Incline Press V·56 | 3 | 9-10 |
| SUPERSET | ||
| Band One-Arm Incline Flye V·01 | 3 | 12-15 |
| Band Reverse-Grip Chest Press V·65 | 3 | 12-15 |
| SUPERSET | ||
| Band Standing Decline Press V·59 | 3 | 9-10 |
| Push-Up V·10 | 8 | 20 sec. |
| Band Shoulder Press V·25 | 3 | 9-10 |
| SUPERSET | ||
| Band Upright Row V·03 | 3 | 12-15 |
| Band Bent-Over Lateral Raise V·62 | 3 | 12-15 |
| SUPERSET | ||
| Band Lateral Raise V·32 | 3 | 9-10 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Band Triceps Kickback V·06 | 2 | 9-10 |
| SUPERSET | ||
| Bench Dip V·01 | 2 | 12-15 |
| Band Reverse-Grip Triceps Pressdown V·04 | 2 | 12-15 |
| SUPERSET | ||
| Band Triceps Pressdown V·07 | 2 | 9-10 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 56 | 336–400 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Squat V·15 | 3 | 9-10 |
| SUPERSET | ||
| Band Lunge V·01 | 3 | 12-15 |
| Band One-Leg Standing Leg Extension V·06 | 3 | 12-15 (alt. legs) |
| SUPERSET | ||
| Band Step-Up V·01 | 3 | 9-10 |
| Band Deadlift V·01 | 3 | 9-10 |
| SUPERSET | ||
| Band Romanian Deadlift V·01 | 3 | 12-15 |
| Bodyweight Squat V·03 | 8 | 20 sec. |
| Band Seated Calf Raise V·01 | 3 | 12-15 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 3 | to failure |
| Bodyweight Lunge V·01 | 8 | 20 sec. |
| Band Standing Crunch V·11 | 3 | 9-10 |
| SUPERSET | ||
| Band Standing Twisting Crunch V·01 | 3 | 12-15 |
| Reverse Crunch V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 54 | 252–300 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Kneeling Lat Pulldown V·09 | 3 | 9-10 |
| SUPERSET | ||
| Band Kneeling Reverse-Grip Lat Pulldown V·06 | 3 | 12-15 |
| Band Straight-Arm Pulldown V·01 | 3 | 12-15 |
| SUPERSET | ||
| Band Standing Row V·95 | 3 | 9-10 |
| Tuck Jumps V·01 | 8 | 20 sec. |
| Band Behind-Back Shrug V·01 | 3 | 9-10 |
| SUPERSET | ||
| Band Shrug V·02 | 3 | 12-15 |
| Burpees V·01 | 8 | 20 sec. |
| Standing Band Curl V·03 | 2 | 9-10 |
| SUPERSET | ||
| Band Standing Preacher Curl V·07 | 2 | 12-15 |
| Band Behind-Back Curl V·07 | 2 | 12-15 |
| SUPERSET | ||
| Band Alternating Curl V·02 | 2 | 9-10 |
| Band Reverse Wrist Curl V·04 | 2 | 9-10 |
| SUPERSET | ||
| Band Wrist Curl V·07 | 2 | 12-15 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 54 | 315–375 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Chest Press V·53 | 3 | 9-10 |
| SUPERSET | ||
| Band One-Arm Standing Flye V·34 | 3 | 12-15 |
| Band One-Arm Incline Flye V·01 | 3 | 12-15 |
| SUPERSET | ||
| Band Standing Incline Press V·56 | 3 | 9-10 |
| Push-Up V·10 | 8 | 20 sec. |
| Band Shoulder Press V·25 | 3 | 9-10 |
| SUPERSET | ||
| Band Lateral Raise V·32 | 3 | 12-15 |
| Band Bent-Over Lateral Raise V·62 | 3 | 12-15 |
| SUPERSET | ||
| Band Upright Row V·03 | 3 | 9-10 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Close-Grip Push-Up V·05 | 2 | 9-10 |
| SUPERSET | ||
| Band Triceps Kickback V·06 | 2 | 12-15 |
| Band Triceps Pressdown V·07 | 2 | 12-15 |
| SUPERSET | ||
| Band Overhead Triceps Extension V·11 | 2 | 9-10 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 56 | 336–400 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 3 | 3-5 |
| SUPERSET | ||
| Band Leg Extension V·01 | 3 | 12-15 |
| Band Front Squat V·09 | 3 | 12-15 |
| SUPERSET | ||
| Band Squat V·15 | 3 | 9-10 |
| Band Standing Leg Curl V·07 | 3 | 12-15 |
| SUPERSET | ||
| Band Romanian Deadlift V·01 | 3 | 9-10 |
| Bodyweight Squat V·03 | 8 | 20 sec. |
| Band Standing Calf Raise V·01 | 3 | 12-15 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 3 | to failure |
| Bodyweight Lunge V·01 | 8 | 20 sec. |
| Lying Leg Raise V·06 | 3 | to failure |
| SUPERSET | ||
| Band Standing Twisting Crunch V·01 | 3 | to failure |
| Crunch V·07 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 54 | 207–255 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Bent-Over Row V·02 | 3 | 9-10 |
| SUPERSET | ||
| Band Reverse-Grip Bent-Over Row V·01 | 3 | 12-15 |
| Band Straight-Arm Pulldown V·01 | 3 | 12-15 |
| SUPERSET | ||
| Band Kneeling Lat Pulldown V·09 | 3 | 9-10 |
| Burpees V·01 | 8 | 20 sec. |
| Band Shrug V·02 | 3 | 9-10 |
| SUPERSET | ||
| Band Behind-Back Shrug V·01 | 3 | 12-15 |
| Burpees V·01 | 8 | 20 sec. |
| Band Standing Concentration Curl V·07 | 2 | 9-10 |
| SUPERSET | ||
| Band Curl V·03 | 2 | 12-15 |
| Band One-Arm High Curl V·10 | 2 | 12-15 |
| SUPERSET | ||
| Band Behind-Back Curl V·07 | 2 | 9-10 |
| Band Wrist Curl V·07 | 2 | 9-10 |
| SUPERSET | ||
| Band Reverse Wrist Curl V·04 | 2 | 12-15 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 54 | 315–375 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Incline Press V·56 | 3 | 9-10 |
| SUPERSET | ||
| Band One-Arm Incline Flye V·01 | 3 | 12-15 |
| Band Reverse-Grip Chest Press V·65 | 3 | 12-15 |
| SUPERSET | ||
| Band Standing Decline Press V·59 | 3 | 9-10 |
| Push-Up V·10 | 8 | 20 sec. |
| Band Shoulder Press V·25 | 3 | 9-10 |
| SUPERSET | ||
| Band Upright Row V·03 | 3 | 12-15 |
| Band Bent-Over Lateral Raise V·62 | 3 | 12-15 |
| Band Lateral Raise V·32 | 3 | 9-10 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Band Triceps Kickback V·06 | 2 | 9-10 |
| SUPERSET | ||
| Bench Dip V·01 | 2 | 12-15 |
| Band Reverse-Grip Triceps Pressdown V·04 | 2 | 12-15 |
| SUPERSET | ||
| Band Triceps Pressdown V·07 | 2 | 9-10 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 56 | 336–400 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Squat V·15 | 3 | 9-10 |
| SUPERSET | ||
| Band Lunge V·01 | 3 | 12-15 |
| Band One-Leg Standing Leg Extension V·06 | 3 | 12-15 (alt. legs) |
| SUPERSET | ||
| Band Step-Up V·01 | 3 | 9-10 |
| Band Deadlift V·01 | 3 | 9-10 |
| SUPERSET | ||
| Band Romanian Deadlift V·01 | 3 | 12-15 |
| Bodyweight Squat V·03 | 8 | 20 sec. |
| Band Seated Calf Raise V·01 | 3 | 12-15 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 3 | to failure |
| Bodyweight Lunge V·01 | 8 | 20 sec. |
| Band Standing Crunch V·11 | 3 | 9-10 |
| SUPERSET | ||
| Band Standing Twisting Crunch V·01 | 3 | 12-15 |
| Reverse Crunch V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 54 | 252–300 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Kneeling Lat Pulldown V·09 | 3 | 9-10 |
| SUPERSET | ||
| Band Kneeling Reverse-Grip Lat Pulldown V·06 | 3 | 12-15 |
| Band Straight-Arm Pulldown V·01 | 3 | 12-15 |
| SUPERSET | ||
| Band Standing Row V·95 | 3 | 9-10 |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Band Behind-Back Shrug V·01 | 3 | 9-10 |
| SUPERSET | ||
| Band Shrug V·02 | 3 | 12-15 |
| Burpees V·01 | 8 | 20 sec. |
| Band Curl V·03 | 2 | 9-10 |
| SUPERSET | ||
| Band Standing Preacher Curl V·07 | 2 | 12-15 |
| Band Behind-Back Curl V·07 | 2 | 12-15 |
| SUPERSET | ||
| Band Alternating Curl V·02 | 2 | 9-10 |
| Band Reverse Wrist Curl V·04 | 2 | 9-10 |
| SUPERSET | ||
| Band Wrist Curl V·07 | 2 | 12-15 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 54 | 315–375 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Chest Press V·53 | 3 | 7-8 |
| SUPERSET | ||
| Band One-Arm Standing Flye V·34 | 3 | 16-20 |
| Band One-Arm Incline Flye V·01 | 3 | 16-20 |
| SUPERSET | ||
| Band Standing Incline Press V·56 | 3 | 7-8 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Band Shoulder Press V·25 | 3 | 7-8 |
| SUPERSET | ||
| Band Lateral Raise V·32 | 3 | 16-20 |
| Band Bent-Over Lateral Raise V·62 | 3 | 16-20 |
| SUPERSET | ||
| Band Upright Row V·03 | 3 | 7-8 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Calf Jumps V·01 | 8 | 20 sec. |
| Close-Grip Push-Up V·05 | 2 | 7-8 |
| SUPERSET | ||
| Band Triceps Kickback V·06 | 2 | 16-20 |
| Band Triceps Pressdown V·07 | 2 | 16-20 |
| SUPERSET | ||
| Band Overhead Triceps Extension V·11 | 2 | 7-8 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 80 | 368–448 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 3 | 5-6 |
| SUPERSET | ||
| Band Leg Extension V·01 | 3 | 16-20 |
| Band Front Squat V·09 | 3 | 16-20 |
| SUPERSET | ||
| Band Squat V·15 | 3 | 7-8 |
| Band Standing Leg Curl V·07 | 3 | 16-20 |
| SUPERSET | ||
| Band Romanian Deadlift V·01 | 3 | 7-8 |
| Bodyweight Squat V·03 | 8 | 20 sec. |
| Tuck Jumps V·01 | 8 | 20 sec. |
| Band Standing Calf Raise V·01 | 3 | 16-20 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 3 | to failure |
| Bodyweight Lunge V·01 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Lying Leg Raise V·06 | 3 | to failure |
| SUPERSET | ||
| Band Standing Twisting Crunch V·01 | 3 | to failure |
| Crunch V·07 | 8 | 20 sec. |
| Band Woodchopper V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 78 | 249–306 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Bent-Over Row V·02 | 3 | 7-8 |
| SUPERSET | ||
| Band Reverse-Grip Bent-Over Row V·01 | 3 | 16-20 |
| Band Straight-Arm Pulldown V·01 | 3 | 16-20 |
| SUPERSET | ||
| Band Kneeling Lat Pulldown V·09 | 3 | 7-8 |
| Tuck Jumps V·01 | 8 | 20 sec. |
| Step-Up (bodyweight) V·04 | 8 | 20 sec. |
| Band Shrug V·02 | 3 | 7-8 |
| SUPERSET | ||
| Band Behind-Back Shrug V·01 | 3 | 16-20 |
| Burpees V·01 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Band Standing Concentration Curl V·07 | 2 | 7-8 |
| SUPERSET | ||
| Band Curl V·03 | 2 | 16-20 |
| Band One-Arm High Curl V·10 | 2 | 16-20 |
| SUPERSET | ||
| Band Behind-Back Curl V·07 | 2 | 7-8 |
| Band Wrist Curl V·07 | 2 | 7-8 |
| SUPERSET | ||
| Band Reverse Wrist Curl V·04 | 2 | 16-20 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 78 | 345–420 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Incline Press V·56 | 3 | 7-8 |
| SUPERSET | ||
| Band One-Arm Incline Flye V·01 | 3 | 16-20 |
| Band Reverse-Grip Chest Press V·65 | 3 | 16-20 |
| SUPERSET | ||
| Band Standing Decline Press V·59 | 3 | 7-8 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Band Shoulder Press V·25 | 3 | 7-8 |
| SUPERSET | ||
| Band Upright Row V·03 | 3 | 16-20 |
| Band Bent-Over Lateral Raise V·62 | 3 | 16-20 |
| SUPERSET | ||
| Band Lateral Raise V·32 | 3 | 7-8 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Calf Jumps V·01 | 8 | 20 sec. |
| Band Triceps Kickback V·06 | 2 | 7-8 |
| SUPERSET | ||
| Bench Dip V·01 | 2 | 16-20 |
| Band Reverse-Grip Triceps Pressdown V·04 | 2 | 16-20 |
| SUPERSET | ||
| Band Triceps Pressdown V·07 | 2 | 7-8 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 80 | 368–448 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Squat V·15 | 3 | 7-8 |
| SUPERSET | ||
| Band Lunge V·01 | 3 | 16-20 |
| Band One-Leg Standing Leg Extension V·06 | 3 | 16-20 (alternate legs) |
| Band Step-Up V·01 | 3 | 7-8 |
| Band Deadlift V·01 | 3 | 7-8 |
| SUPERSET | ||
| Band Romanian Deadlift V·01 | 3 | 16-20 |
| Bodyweight Squat V·03 | 8 | 20 sec. |
| Tuck Jumps V·01 | 8 | 20 sec. |
| Band Seated Calf Raise V·01 | 3 | 16-20 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 3 | to failure |
| Bodyweight Lunge V·01 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Band Standing Crunch V·11 | 3 | 7-8 |
| SUPERSET | ||
| Band Standing Twisting Crunch V·01 | 3 | 16-20 |
| Reverse Crunch V·01 | 8 | 20 sec. |
| V-Up V·04 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 78 | 276–336 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Kneeling Lat Pulldown V·09 | 3 | 7-8 |
| SUPERSET | ||
| Band Kneeling Reverse-Grip Lat Pulldown V·06 | 3 | 16-20 |
| Band Straight-Arm Pulldown V·01 | 3 | 16-20 |
| SUPERSET | ||
| Band Standing Row V·95 | 3 | 7-8 |
| Tuck Jumps V·01 | 8 | 20 sec. |
| Step-Up (bodyweight) V·04 | 8 | 20 sec. |
| Band Behind-Back Shrug V·01 | 3 | 7-8 |
| SUPERSET | ||
| Band Shrug V·02 | 3 | 16-20 |
| Burpees V·01 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Standing Band Curl V·03 | 2 | 7-8 |
| SUPERSET | ||
| Band Standing Preacher Curl V·07 | 2 | 16-20 |
| Band Behind-Back Curl V·07 | 2 | 16-20 |
| SUPERSET | ||
| Band Alternating Curl V·02 | 2 | 7-8 |
| Band Reverse Wrist Curl V·04 | 2 | 7-8 |
| SUPERSET | ||
| Band Wrist Curl V·07 | 2 | 16-20 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 78 | 345–420 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Chest Press V·53 | 3 | 7-8 |
| SUPERSET | ||
| Band One-Arm Standing Flye V·34 | 3 | 16-20 |
| Band One-Arm Incline Flye V·01 | 3 | 16-20 |
| SUPERSET | ||
| Band Standing Incline Press V·56 | 3 | 7-8 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Band Shoulder Press V·25 | 3 | 7-8 |
| SUPERSET | ||
| Band Lateral Raise V·32 | 3 | 16-20 |
| Band Bent-Over Lateral Raise V·62 | 3 | 16-20 |
| SUPERSET | ||
| Band Upright Row V·03 | 3 | 7-8 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Calf Jumps V·01 | 8 | 20 sec. |
| Close-Grip Push-Up V·05 | 2 | 7-8 |
| SUPERSET | ||
| Band Triceps Kickback V·06 | 2 | 16-20 |
| Band Triceps Pressdown V·07 | 2 | 16-20 |
| SUPERSET | ||
| Band Overhead Triceps Extension V·11 | 2 | 7-8 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 80 | 368–448 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 3 | 5-6 |
| SUPERSET | ||
| Band Leg Extension V·01 | 3 | 16-20 |
| Band Front Squat V·09 | 3 | 16-20 |
| SUPERSET | ||
| Band Squat V·15 | 3 | 7-8 |
| Band Standing Leg Curl V·07 | 3 | 16-20 |
| SUPERSET | ||
| Band Romanian Deadlift V·01 | 3 | 7-8 |
| Bodyweight Squat V·03 | 8 | 20 sec. |
| Tuck Jumps V·01 | 8 | 20 sec. |
| Band Standing Calf Raise V·01 | 3 | 16-20 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 3 | to failure |
| Bodyweight Lunge V·01 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Lying Leg Raise V·06 | 3 | to failure |
| SUPERSET | ||
| Band Standing Twisting Crunch V·01 | 3 | to failure |
| Crunch V·07 | 8 | 20 sec. |
| Band Woodchopper V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 78 | 249–306 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Bent-Over Row V·02 | 3 | 7-8 |
| SUPERSET | ||
| Band Reverse-Grip Bent-Over Row V·01 | 3 | 16-20 |
| Band Straight-Arm Pulldown V·01 | 3 | 16-20 |
| SUPERSET | ||
| Band Kneeling Lat Pulldown V·09 | 3 | 7-8 |
| Tuck Jumps V·01 | 8 | 20 sec. |
| Step-Up (bodyweight) V·04 | 8 | 20 sec. |
| Band Shrug V·02 | 3 | 7-8 |
| SUPERSET | ||
| Band Behind-Back Shrug V·01 | 3 | 16-20 |
| Burpees V·01 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Band Standing Concentration Curl V·07 | 2 | 7-8 |
| SUPERSET | ||
| Band Curl V·03 | 2 | 16-20 |
| Band One-Arm High Curl V·10 | 2 | 16-20 |
| SUPERSET | ||
| Band Behind-Back Curl V·07 | 2 | 7-8 |
| Band Wrist Curl V·07 | 2 | 7-8 |
| SUPERSET | ||
| Band Reverse Wrist Curl V·04 | 2 | 16-20 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 78 | 345–420 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Incline Press V·56 | 3 | 7-8 |
| SUPERSET | ||
| Band One-Arm Incline Flye V·01 | 3 | 16-20 |
| Band Reverse-Grip Chest Press V·65 | 3 | 16-20 |
| SUPERSET | ||
| Band Standing Decline Press V·59 | 3 | 7-8 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Band Shoulder Press V·25 | 3 | 7-8 |
| SUPERSET | ||
| Band Upright Row V·03 | 3 | 16-20 |
| Band Bent-Over Lateral Raise V·62 | 3 | 16-20 |
| SUPERSET | ||
| Band Lateral Raise V·32 | 3 | 7-8 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Calf Jumps V·01 | 8 | 20 sec. |
| Band Triceps Kickback V·06 | 2 | 7-8 |
| SUPERSET | ||
| Bench Dip V·01 | 2 | 16-20 |
| Band Reverse-Grip Triceps Pressdown V·04 | 2 | 16-20 |
| SUPERSET | ||
| Band Triceps Pressdown V·07 | 2 | 7-8 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 80 | 368–448 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Squat V·15 | 3 | 7-8 |
| SUPERSET | ||
| Band Lunge V·01 | 3 | 16-20 |
| Band One-Leg Standing Leg Extension V·06 | 3 | 16-20 (alternate legs) |
| Band Step-Up V·01 | 3 | 7-8 |
| Band Deadlift V·01 | 3 | 7-8 |
| SUPERSET | ||
| Band Romanian Deadlift V·01 | 3 | 16-20 |
| Bodyweight Squat V·03 | 8 | 20 sec. |
| Tuck Jumps V·01 | 8 | 20 sec. |
| Band Seated Calf Raise V·01 | 3 | 16-20 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 3 | to failure |
| Bodyweight Lunge V·01 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Band Standing Crunch V·11 | 3 | 7-8 |
| SUPERSET | ||
| Band Standing Twisting Crunch V·01 | 3 | 16-20 |
| Reverse Crunch V·01 | 8 | 20 sec. |
| V-Up V·04 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 78 | 276–336 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Kneeling Lat Pulldown V·09 | 3 | 7-8 |
| SUPERSET | ||
| Band Kneeling Reverse-Grip Lat Pulldown V·06 | 3 | 16-20 |
| Band Straight-Arm Pulldown V·01 | 3 | 16-20 |
| SUPERSET | ||
| Band Standing Row V·95 | 3 | 7-8 |
| Tuck Jumps V·01 | 8 | 20 sec. |
| Step-Up (bodyweight) V·04 | 8 | 20 sec. |
| Band Behind-Back Shrug V·01 | 3 | 7-8 |
| SUPERSET | ||
| Band Shrug V·02 | 3 | 16-20 |
| Burpees V·01 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Standing Band Curl V·03 | 2 | 7-8 |
| SUPERSET | ||
| Band Standing Preacher Curl V·07 | 2 | 16-20 |
| Band Behind-Back Curl V·07 | 2 | 16-20 |
| SUPERSET | ||
| Band Alternating Curl V·02 | 2 | 7-8 |
| Band Reverse Wrist Curl V·04 | 2 | 7-8 |
| SUPERSET | ||
| Band Wrist Curl V·07 | 2 | 16-20 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 78 | 345–420 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Chest Press V·53 | 4 | 5-6 |
| SUPERSET | ||
| Band One-Arm Standing Flye V·34 | 4 | 21-25 |
| Band One-Arm Incline Flye V·01 | 4 | 21-25 |
| SUPERSET | ||
| Band Standing Incline Press V·56 | 4 | 5-6 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Band Shoulder Press V·25 | 4 | 5-6 |
| SUPERSET | ||
| Band Lateral Raise V·32 | 4 | 21-25 |
| Band Bent-Over Lateral Raise V·62 | 4 | 21-25 |
| SUPERSET | ||
| Band Upright Row V·03 | 4 | 5-6 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Calf Jumps V·01 | 8 | 20 sec. |
| Close-Grip Push-Up V·05 | 3 | 5-6 |
| SUPERSET | ||
| Band Triceps Kickback V·06 | 3 | 21-25 |
| Band Triceps Pressdown V·07 | 3 | 21-25 |
| SUPERSET | ||
| Band Overhead Triceps Extension V·11 | 3 | 5-6 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 92 | 572–682 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 4 | 7-8 |
| SUPERSET | ||
| Band Leg Extension V·01 | 4 | 21-25 |
| Band Front Squat V·09 | 4 | 21-25 |
| SUPERSET | ||
| Band Squat V·15 | 4 | 5-6 |
| Band Standing Leg Curl V·07 | 4 | 16-20 |
| SUPERSET | ||
| Band Romanian Deadlift V·01 | 4 | 5-6 |
| Bodyweight Squat V·03 | 8 | 20 sec. |
| Tuck Jumps V·01 | 8 | 20 sec. |
| Band Standing Calf Raise V·01 | 4 | 16-20 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 4 | to failure |
| Bodyweight Lunge V·01 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Lying Leg Raise V·06 | 4 | to failure |
| SUPERSET | ||
| Band Standing Twisting Crunch V·01 | 4 | to failure |
| Crunch V·07 | 8 | 20 sec. |
| Band Woodchopper V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 88 | 364–440 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Bent-Over Row V·02 | 4 | 5-6 |
| SUPERSET | ||
| Band Reverse-Grip Bent-Over Row V·01 | 4 | 21-25 |
| Band Straight-Arm Pulldown V·01 | 4 | 21-25 |
| SUPERSET | ||
| Band Kneeling Lat Pulldown V·09 | 4 | 5-6 |
| Tuck Jumps V·01 | 8 | 20 sec. |
| Step-Up (bodyweight) V·04 | 8 | 20 sec. |
| Band Shrug V·02 | 4 | 5-6 |
| SUPERSET | ||
| Band Behind-Back Shrug V·01 | 4 | 21-25 |
| Burpees V·01 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Band Standing Concentration Curl V·07 | 3 | 5-6 |
| SUPERSET | ||
| Band Curl V·03 | 3 | 21-25 |
| Band One-Arm High Curl V·10 | 3 | 21-25 |
| SUPERSET | ||
| Band Behind-Back Curl V·07 | 3 | 5-6 |
| Band Wrist Curl V·07 | 3 | 5-6 |
| SUPERSET | ||
| Band Reverse Wrist Curl V·04 | 3 | 21-25 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 90 | 546–651 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Incline Press V·56 | 4 | 5-6 |
| SUPERSET | ||
| Band One-Arm Incline Flye V·01 | 4 | 21-25 |
| Band Reverse-Grip Chest Press V·65 | 4 | 21-25 |
| SUPERSET | ||
| Band Standing Decline Press V·59 | 4 | 5-6 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Band Shoulder Press V·25 | 4 | 5-6 |
| SUPERSET | ||
| Band Upright Row V·03 | 4 | 21-25 |
| Band Bent-Over Lateral Raise V·62 | 4 | 21-25 |
| SUPERSET | ||
| Band Lateral Raise V·32 | 4 | 5-6 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Calf Jumps V·01 | 8 | 20 sec. |
| Band Triceps Kickback V·06 | 3 | 5-6 |
| SUPERSET | ||
| Bench Dip V·01 | 3 | 21-25 |
| Band Reverse-Grip Triceps Pressdown V·04 | 3 | 21-25 |
| SUPERSET | ||
| Band Triceps Pressdown V·07 | 3 | 5-6 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 92 | 572–682 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Squat V·15 | 4 | 5-6 |
| SUPERSET | ||
| Band Lunge V·01 | 4 | 21-25 |
| Band One-Leg Standing Leg Extension V·06 | 4 | 21-25 |
| Band Step-Up V·01 | 4 | 5-6 |
| Band Deadlift V·01 | 4 | 5-6 |
| SUPERSET | ||
| Band Romanian Deadlift V·01 | 4 | 21-25 |
| Bodyweight Squat V·03 | 8 | 20 sec. |
| Tuck Jumps V·01 | 8 | 20 sec. |
| Band Seated Calf Raise V·01 | 4 | 21-25 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 4 | to failure |
| Bodyweight Lunge V·01 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Band Standing Crunch V·11 | 4 | 5-6 |
| SUPERSET | ||
| Band Standing Twisting Crunch V·01 | 4 | 21-25 |
| Reverse Crunch V·01 | 8 | 20 sec. |
| V-Up V·04 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 88 | 500–596 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Kneeling Lat Pulldown V·09 | 4 | 5-6 |
| SUPERSET | ||
| Band Kneeling Reverse-Grip Lat Pulldown V·06 | 4 | 21-25 |
| Band Straight-Arm Pulldown V·01 | 4 | 21-25 |
| SUPERSET | ||
| Band Standing Row V·95 | 4 | 5-6 |
| Tuck Jumps V·01 | 8 | 20 sec. |
| Step-Up (bodyweight) V·04 | 8 | 20 sec. |
| Band Behind-Back Shrug V·01 | 4 | 5-6 |
| SUPERSET | ||
| Band Shrug V·02 | 4 | 21-25 |
| Burpees V·01 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Standing Band Curl V·03 | 3 | 5-6 |
| SUPERSET | ||
| Band Standing Preacher Curl V·07 | 3 | 21-25 |
| Band Behind-Back Curl V·07 | 3 | 21-25 |
| SUPERSET | ||
| Band Alternating Curl V·02 | 3 | 5-6 |
| Band Reverse Wrist Curl V·04 | 3 | 5-6 |
| SUPERSET | ||
| Band Wrist Curl V·07 | 3 | 21-25 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 90 | 546–651 REPS |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Chest Press V·53 | 4 | 5-6 |
| SUPERSET | ||
| Band One-Arm Standing Flye V·34 | 4 | 21-25 |
| Band One-Arm Incline Flye V·01 | 4 | 21-25 |
| SUPERSET | ||
| Band Standing Incline Press V·56 | 4 | 5-6 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Band Shoulder Press V·25 | 4 | 5-6 |
| SUPERSET | ||
| Band Lateral Raise V·32 | 4 | 21-25 |
| Band Bent-Over Lateral Raise V·62 | 4 | 21-25 |
| SUPERSET | ||
| Band Upright Row V·03 | 4 | 5-6 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Calf Jumps V·01 | 8 | 20 sec. |
| Close-Grip Push-Up V·05 | 3 | 5-6 |
| SUPERSET | ||
| Band Triceps Kickback V·06 | 3 | 21-25 |
| Band Triceps Pressdown V·07 | 3 | 21-25 |
| SUPERSET | ||
| Band Overhead Triceps Extension V·11 | 3 | 5-6 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 92 | 572–682 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 4 | 7-8 |
| SUPERSET | ||
| Band Leg Extension V·01 | 4 | 21-25 |
| Band Front Squat V·09 | 4 | 21-25 |
| SUPERSET | ||
| Band Squat V·15 | 4 | 5-6 |
| Band Standing Leg Curl V·07 | 4 | 16-20 |
| SUPERSET | ||
| Band Romanian Deadlift V·01 | 4 | 5-6 |
| Bodyweight Squat V·03 | 8 | 20 sec. |
| Tuck Jumps V·01 | 8 | 20 sec. |
| Band Standing Calf Raise V·01 | 4 | 16-20 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 4 | to failure |
| Bodyweight Lunge V·01 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Lying Leg Raise V·06 | 4 | to failure |
| SUPERSET | ||
| Band Standing Twisting Crunch V·01 | 4 | to failure |
| Crunch V·07 | 8 | 20 sec. |
| Band Woodchopper V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 88 | 364–440 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Bent-Over Row V·02 | 4 | 5-6 |
| SUPERSET | ||
| Band Reverse-Grip Bent-Over Row V·01 | 4 | 21-25 |
| Band Straight-Arm Pulldown V·01 | 4 | 21-25 |
| SUPERSET | ||
| Band Kneeling Lat Pulldown V·09 | 4 | 5-6 |
| Tuck Jumps V·01 | 8 | 20 sec. |
| Step-Up (bodyweight) V·04 | 8 | 20 sec. |
| Band Shrug V·02 | 4 | 5-6 |
| SUPERSET | ||
| Band Behind-Back Shrug V·01 | 4 | 21-25 |
| Burpees V·01 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Band Standing Concentration Curl V·07 | 3 | 5-6 |
| SUPERSET | ||
| Band Curl V·03 | 3 | 21-25 |
| Band One-Arm High Curl V·10 | 3 | 21-25 |
| SUPERSET | ||
| Band Behind-Back Curl V·07 | 3 | 5-6 |
| Band Wrist Curl V·07 | 3 | 5-6 |
| SUPERSET | ||
| Band Reverse Wrist Curl V·04 | 3 | 21-25 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 90 | 546–651 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Incline Press V·56 | 4 | 5-6 |
| SUPERSET | ||
| Band One-Arm Incline Flye V·01 | 4 | 21-25 |
| Band Reverse-Grip Chest Press V·65 | 4 | 21-25 |
| SUPERSET | ||
| Band Standing Decline Press V·59 | 4 | 5-6 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Band Shoulder Press V·25 | 4 | 5-6 |
| SUPERSET | ||
| Band Upright Row V·03 | 4 | 21-25 |
| Band Bent-Over Lateral Raise V·62 | 4 | 21-25 |
| SUPERSET | ||
| Band Lateral Raise V·32 | 4 | 5-6 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Calf Jumps V·01 | 8 | 20 sec. |
| Band Triceps Kickback V·06 | 3 | 5-6 |
| SUPERSET | ||
| Bench Dip V·01 | 3 | 21-25 |
| Band Reverse-Grip Triceps Pressdown V·04 | 3 | 21-25 |
| SUPERSET | ||
| Band Triceps Pressdown V·07 | 3 | 5-6 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 92 | 572–682 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Squat V·15 | 4 | 5-6 |
| SUPERSET | ||
| Band Lunge V·01 | 4 | 21-25 |
| Band One-Leg Standing Leg Extension V·06 | 4 | 21-25 |
| Band Step-Up V·01 | 4 | 5-6 |
| Band Deadlift V·01 | 4 | 5-6 |
| SUPERSET | ||
| Band Romanian Deadlift V·01 | 4 | 21-25 |
| Bodyweight Squat V·03 | 8 | 20 sec. |
| Tuck Jumps V·01 | 8 | 20 sec. |
| Band Seated Calf Raise V·01 | 4 | 21-25 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 4 | to failure |
| Bodyweight Lunge V·01 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Band Standing Crunch V·11 | 4 | 5-6 |
| SUPERSET | ||
| Band Standing Twisting Crunch V·01 | 4 | 21-25 |
| Reverse Crunch V·01 | 8 | 20 sec. |
| V-Up V·04 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 88 | 500–596 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Kneeling Lat Pulldown V·09 | 4 | 5-6 |
| SUPERSET | ||
| Band Kneeling Reverse-Grip Lat Pulldown V·06 | 4 | 21-25 |
| Band Straight-Arm Pulldown V·01 | 4 | 21-25 |
| SUPERSET | ||
| Band Standing Row V·95 | 4 | 5-6 |
| Tuck Jumps V·01 | 8 | 20 sec. |
| Step-Up (bodyweight) V·04 | 8 | 20 sec. |
| Band Behind-Back Shrug V·01 | 4 | 5-6 |
| SUPERSET | ||
| Band Shrug V·02 | 4 | 21-25 |
| Burpees V·01 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Standing Band Curl V·03 | 3 | 5-6 |
| SUPERSET | ||
| Band Standing Preacher Curl V·07 | 3 | 21-25 |
| Band Behind-Back Curl V·07 | 3 | 21-25 |
| SUPERSET | ||
| Band Alternating Curl V·02 | 3 | 5-6 |
| Band Reverse Wrist Curl V·04 | 3 | 5-6 |
| SUPERSET | ||
| Band Wrist Curl V·07 | 3 | 21-25 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 90 | 546–651 REPS |
WEEK 7
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Chest Press V·53 | 4 | 3-4 |
| SUPERSET | ||
| Band One-Arm Standing Flye V·34 | 4 | 26-30 |
| Band One-Arm Incline Flye V·01 | 4 | 26-30 |
| SUPERSET | ||
| Band Standing Incline Press V·56 | 4 | 3-4 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Band Shoulder Press V·25 | 4 | 3-4 |
| SUPERSET | ||
| Band Lateral Raise V·32 | 4 | 26-30 |
| Band Bent-Over Lateral Raise V·62 | 4 | 26-30 |
| SUPERSET | ||
| Band Upright Row V·03 | 4 | 3-4 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Calf Jumps V·01 | 8 | 20 sec. |
| Close-Grip Push-Up V·05 | 3 | 3-4 |
| SUPERSET | ||
| Band Triceps Kickback V·06 | 3 | 26-30 |
| Band Triceps Pressdown V·07 | 3 | 26-30 |
| SUPERSET | ||
| Band Overhead Triceps Extension V·11 | 3 | 3-4 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 92 | 638–748 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 4 | 9-10 |
| SUPERSET | ||
| Band Leg Extension V·01 | 4 | 26-30 |
| Band Front Squat V·09 | 4 | 26-30 |
| SUPERSET | ||
| Band Squat V·15 | 4 | 3-4 |
| Band Standing Leg Curl V·07 | 4 | 26-30 |
| SUPERSET | ||
| Band Romanian Deadlift V·01 | 4 | 3-4 |
| Bodyweight Squat V·03 | 8 | 20 sec. |
| Tuck Jumps V·01 | 8 | 20 sec. |
| Band Standing Calf Raise V·01 | 4 | 26-30 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 4 | to failure |
| Bodyweight Lunge V·01 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Lying Leg Raise V·06 | 4 | to failure |
| SUPERSET | ||
| Band Standing Twisting Crunch V·01 | 4 | to failure |
| Crunch V·07 | 8 | 20 sec. |
| Band Woodchopper V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 88 | 476–552 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Bent-Over Row V·02 | 4 | 3-4 |
| SUPERSET | ||
| Band Reverse-Grip Bent-Over Row V·01 | 4 | 26-30 |
| Band Straight-Arm Pulldown V·01 | 4 | 26-30 |
| SUPERSET | ||
| Band Kneeling Lat Pulldown V·09 | 4 | 3-4 |
| Tuck Jumps V·01 | 8 | 20 sec. |
| Step-Up (bodyweight) V·04 | 8 | 20 sec. |
| Band Shrug V·02 | 4 | 3-4 |
| SUPERSET | ||
| Band Behind-Back Shrug V·01 | 4 | 26-30 |
| Burpees V·01 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Band Standing Concentration Curl V·07 | 3 | 3-4 |
| SUPERSET | ||
| Band Curl V·03 | 3 | 26-30 |
| Band One-Arm High Curl V·10 | 3 | 26-30 |
| SUPERSET | ||
| Band Behind-Back Curl V·07 | 3 | 3-4 |
| Band Wrist Curl V·07 | 3 | 3-4 |
| SUPERSET | ||
| Band Reverse Wrist Curl V·04 | 3 | 26-30 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 90 | 609–714 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Incline Press V·56 | 4 | 3-4 |
| SUPERSET | ||
| Band One-Arm Incline Flye V·01 | 4 | 26-30 |
| Band Reverse-Grip Chest Press V·65 | 4 | 26-30 |
| SUPERSET | ||
| Band Standing Decline Press V·59 | 4 | 3-4 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Band Shoulder Press V·25 | 4 | 3-4 |
| SUPERSET | ||
| Band Upright Row V·03 | 4 | 26-30 |
| Band Bent-Over Lateral Raise V·62 | 4 | 26-30 |
| SUPERSET | ||
| Band Lateral Raise V·32 | 4 | 3-4 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Calf Jumps V·01 | 8 | 20 sec. |
| Band Triceps Kickback V·06 | 3 | 3-4 |
| SUPERSET | ||
| Bench Dip V·01 | 3 | 26-30 |
| Band Reverse-Grip Triceps Pressdown V·04 | 3 | 26-30 |
| SUPERSET | ||
| Band Triceps Pressdown V·07 | 3 | 3-4 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 92 | 638–748 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Squat V·15 | 4 | 3-4 |
| SUPERSET | ||
| Band Lunge V·01 | 4 | 26-30 |
| Band One-Leg Standing Leg Extension V·06 | 4 | 26-30 |
| Band Step-Up V·01 | 4 | 3-4 |
| Band Deadlift V·01 | 4 | 3-4 |
| SUPERSET | ||
| Band Romanian Deadlift V·01 | 4 | 26-30 |
| Bodyweight Squat V·03 | 8 | 20 sec. |
| Tuck Jumps V·01 | 8 | 20 sec. |
| Band Seated Calf Raise V·01 | 4 | 26-30 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 4 | to failure |
| Bodyweight Lunge V·01 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Band Standing Crunch V·11 | 4 | 3-4 |
| SUPERSET | ||
| Band Standing Twisting Crunch V·01 | 4 | 26-30 |
| Reverse Crunch V·01 | 8 | 20 sec. |
| V-Up V·04 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 88 | 568–664 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Kneeling Lat Pulldown V·09 | 4 | 3-4 |
| SUPERSET | ||
| Band Kneeling Reverse-Grip Lat Pulldown V·06 | 4 | 26-30 |
| Band Straight-Arm Pulldown V·01 | 4 | 26-30 |
| SUPERSET | ||
| Band Standing Row V·95 | 4 | 3-4 |
| Tuck Jumps V·01 | 8 | 20 sec. |
| Step-Up (bodyweight) V·04 | 8 | 20 sec. |
| Band Behind-Back Shrug V·01 | 4 | 3-4 |
| SUPERSET | ||
| Band Shrug V·02 | 4 | 26-30 |
| Burpees V·01 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Standing Band Curl V·03 | 3 | 3-4 |
| SUPERSET | ||
| Band Standing Preacher Curl V·07 | 3 | 26-30 |
| Band Behind-Back Curl V·07 | 3 | 26-30 |
| SUPERSET | ||
| Band Alternating Curl V·02 | 3 | 3-4 |
| Band Reverse Wrist Curl V·04 | 3 | 3-4 |
| SUPERSET | ||
| Band Wrist Curl V·07 | 3 | 26-30 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 90 | 609–714 REPS |
WEEK 8
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Chest Press V·53 | 4 | 3-4 |
| SUPERSET | ||
| Band One-Arm Standing Flye V·34 | 4 | 26-30 |
| Band One-Arm Incline Flye V·01 | 4 | 26-30 |
| SUPERSET | ||
| Band Standing Incline Press V·56 | 4 | 3-4 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Band Shoulder Press V·25 | 4 | 3-4 |
| SUPERSET | ||
| Band Lateral Raise V·32 | 4 | 26-30 |
| Band Bent-Over Lateral Raise V·62 | 4 | 26-30 |
| SUPERSET | ||
| Band Upright Row V·03 | 4 | 3-4 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Calf Jumps V·01 | 8 | 20 sec. |
| Close-Grip Push-Up V·05 | 3 | 3-4 |
| SUPERSET | ||
| Band Triceps Kickback V·06 | 3 | 26-30 |
| Band Triceps Pressdown V·07 | 3 | 26-30 |
| SUPERSET | ||
| Band Overhead Triceps Extension V·11 | 3 | 3-4 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 92 | 638–748 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 4 | 9-10 |
| SUPERSET | ||
| Band Leg Extension V·01 | 4 | 26-30 |
| Band Front Squat V·09 | 4 | 26-30 |
| SUPERSET | ||
| Band Squat V·15 | 4 | 3-4 |
| Band Standing Leg Curl V·07 | 4 | 26-30 |
| SUPERSET | ||
| Band Romanian Deadlift V·01 | 4 | 3-4 |
| Bodyweight Squat V·03 | 8 | 20 sec. |
| Tuck Jumps V·01 | 8 | 20 sec. |
| Band Standing Calf Raise V·01 | 4 | 26-30 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 4 | to failure |
| Bodyweight Lunge V·01 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Lying Leg Raise V·06 | 4 | to failure |
| SUPERSET | ||
| Band Standing Twisting Crunch V·01 | 4 | to failure |
| Crunch V·07 | 8 | 20 sec. |
| Band Woodchopper V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 88 | 476–552 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Bent-Over Row V·02 | 4 | 3-4 |
| SUPERSET | ||
| Band Reverse-Grip Bent-Over Row V·01 | 4 | 26-30 |
| Band Straight-Arm Pulldown V·01 | 4 | 26-30 |
| SUPERSET | ||
| Band Kneeling Lat Pulldown V·09 | 4 | 3-4 |
| Tuck Jumps V·01 | 8 | 20 sec. |
| Step-Up (bodyweight) V·04 | 8 | 20 sec. |
| Band Shrug V·02 | 4 | 3-4 |
| SUPERSET | ||
| Band Behind-Back Shrug V·01 | 4 | 26-30 |
| Burpees V·01 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Band Standing Concentration Curl V·07 | 3 | 3-4 |
| SUPERSET | ||
| Band Curl V·03 | 3 | 26-30 |
| Band One-Arm High Curl V·10 | 3 | 26-30 |
| SUPERSET | ||
| Band Behind-Back Curl V·07 | 3 | 3-4 |
| Band Wrist Curl V·07 | 3 | 3-4 |
| SUPERSET | ||
| Band Reverse Wrist Curl V·04 | 3 | 26-30 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 90 | 609–714 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Standing Incline Press V·56 | 4 | 3-4 |
| SUPERSET | ||
| Band One-Arm Incline Flye V·01 | 4 | 26-30 |
| Band Reverse-Grip Chest Press V·65 | 4 | 26-30 |
| SUPERSET | ||
| Band Standing Decline Press V·59 | 4 | 3-4 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Band Shoulder Press V·25 | 4 | 3-4 |
| SUPERSET | ||
| Band Upright Row V·03 | 4 | 26-30 |
| Band Bent-Over Lateral Raise V·62 | 4 | 26-30 |
| SUPERSET | ||
| Band Lateral Raise V·32 | 4 | 3-4 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Calf Jumps V·01 | 8 | 20 sec. |
| Band Triceps Kickback V·06 | 3 | 3-4 |
| SUPERSET | ||
| Bench Dip V·01 | 3 | 26-30 |
| Band Reverse-Grip Triceps Pressdown V·04 | 3 | 26-30 |
| SUPERSET | ||
| Band Triceps Pressdown V·07 | 3 | 3-4 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 92 | 638–748 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Squat V·15 | 4 | 3-4 |
| SUPERSET | ||
| Band Lunge V·01 | 4 | 26-30 |
| Band One-Leg Standing Leg Extension V·06 | 4 | 26-30 |
| Band Step-Up V·01 | 4 | 3-4 |
| Band Deadlift V·01 | 4 | 3-4 |
| SUPERSET | ||
| Band Romanian Deadlift V·01 | 4 | 26-30 |
| Bodyweight Squat V·03 | 8 | 20 sec. |
| Tuck Jumps V·01 | 8 | 20 sec. |
| Band Seated Calf Raise V·01 | 4 | 26-30 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 4 | to failure |
| Bodyweight Lunge V·01 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Band Standing Crunch V·11 | 4 | 3-4 |
| SUPERSET | ||
| Band Standing Twisting Crunch V·01 | 4 | 26-30 |
| Reverse Crunch V·01 | 8 | 20 sec. |
| V-Up V·04 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 88 | 568–664 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Kneeling Lat Pulldown V·09 | 4 | 3-4 |
| SUPERSET | ||
| Band Kneeling Reverse-Grip Lat Pulldown V·06 | 4 | 26-30 |
| Band Straight-Arm Pulldown V·01 | 4 | 26-30 |
| SUPERSET | ||
| Band Standing Row V·95 | 4 | 3-4 |
| Tuck Jumps V·01 | 8 | 20 sec. |
| Step-Up (bodyweight) V·04 | 8 | 20 sec. |
| Band Behind-Back Shrug V·01 | 4 | 3-4 |
| SUPERSET | ||
| Band Shrug V·02 | 4 | 26-30 |
| Burpees V·01 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Standing Band Curl V·03 | 3 | 3-4 |
| SUPERSET | ||
| Band Standing Preacher Curl V·07 | 3 | 26-30 |
| Band Behind-Back Curl V·07 | 3 | 26-30 |
| SUPERSET | ||
| Band Alternating Curl V·02 | 3 | 3-4 |
| Band Reverse Wrist Curl V·04 | 3 | 3-4 |
| SUPERSET | ||
| Band Wrist Curl V·07 | 3 | 26-30 |
| Band Dead Landmines V·02 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 90 | 609–714 REPS |