SUPER SHREDDED 8
8 WEEKs48 DAYs796 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 9-10 |
| SUPERSET | ||
| Dumbbell Flye V·11 | 3 | 12-15 |
| Incline Dumbbell Flye V·08 | 3 | 12-15 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 3 | 9-10 |
| Push-Up V·10 | 8 | 20 sec. |
| Dumbbell Shoulder Press V·04 | 3 | 9-10 |
| SUPERSET | ||
| Dumbbell Lateral Raise V·45 | 3 | 12-15 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 12-15 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 3 | 9-10 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Close-Grip Bench Press V·15 | 2 | 9-10 |
| SUPERSET | ||
| Barbell Lying Triceps Extension V·06 | 2 | 12-15 |
| Triceps Pressdown V·10 | 2 | 12-15 |
| SUPERSET | ||
| Dumbbell Overhead Triceps Extension V·06 | 2 | 9-10 |
| Dead Landmines V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 56 | 336–400 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 3 | 3-5 |
| SUPERSET | ||
| Leg Extension V·04 | 3 | 12-15 |
| Front Squat V·04 | 3 | 12-15 |
| SUPERSET | ||
| Squat V·04 | 3 | 9-10 |
| Lying Leg Curl V·04 | 3 | 12-15 |
| SUPERSET | ||
| Dumbbell Romanian Deadlift V·04 | 3 | 9-10 |
| Squat V·04 | 8 | 20 sec. |
| Leg Press Calf Raise V·04 | 3 | 12-15 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 3 | to failure |
| Lunge V·01 | 8 | 20 sec. |
| Hanging Leg Raise V·05 | 3 | to failure |
| SUPERSET | ||
| Oblique Crunch V·03 | 3 | to failure |
| Crunch V·07 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 54 | 207–255 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 9-10 |
| SUPERSET | ||
| Reverse-Grip Bent-Over Row V·03 | 3 | 12-15 |
| Straight-Arm Pulldown V·04 | 3 | 12-15 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 9-10 |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Barbell Shrug V·05 | 3 | 9-10 |
| SUPERSET | ||
| Barbell Behind-Back Shrug V·02 | 3 | 12-15 |
| Dumbbell Clean V·02 | 8 | 20 sec. |
| Seated Barbell Curl V·21 | 2 | 9-10 |
| SUPERSET | ||
| Barbell Curl V·06 | 2 | 12-15 |
| Prone Incline Dumbbell Curl V·01 | 2 | 12-15 |
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 2 | 9-10 |
| Barbell Wrist Curl V·01 | 2 | 9-10 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 12-15 |
| Dead Landmines V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 54 | 315–375 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Bench Press V·05 | 3 | 9-10 |
| SUPERSET | ||
| Incline Dumbbell Flye V·08 | 3 | 12-15 |
| Low-Pulley Cable Crossover V·05 | 3 | 12-15 |
| SUPERSET | ||
| High-Pulley Cable Crossover V·02 | 3 | 9-10 |
| Push-Up V·10 | 8 | 20 sec. |
| Smith Machine Behind-Neck Shoulder Press V·21 | 3 | 9-10 |
| SUPERSET | ||
| Smith Machine Upright Row V·17 | 3 | 12-15 |
| Lying Cable Rear Delt Raise V·03 | 3 | 12-15 |
| SUPERSET | ||
| Cable Lateral Raise V·39 | 3 | 9-10 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Barbell Lying Triceps Extension V·06 | 2 | 9-10 |
| SUPERSET | ||
| Bench Dip V·01 | 2 | 12-15 |
| Reverse-Grip Triceps Pressdown V·06 | 2 | 12-15 |
| SUPERSET | ||
| Triceps Pressdown V·10 | 2 | 9-10 |
| Dead Landmines V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 56 | 336–400 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 9-10 |
| SUPERSET | ||
| Barbell Lunge V·03 | 3 | 12-15 |
| One-Leg Leg Press V·01 | 3 | 12-15 (alt. legs) |
| SUPERSET | ||
| Leg Press V·02 | 3 | 9-10 |
| Deadlift V·03 | 3 | 9-10 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 12-15 |
| Squat V·04 | 8 | 20 sec. |
| Seated Calf Raise V·06 | 3 | 12-15 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 3 | to failure |
| Lunge V·01 | 8 | 20 sec. |
| Rope Cable Crunch V·13 | 3 | 9-10 |
| SUPERSET | ||
| Standing Oblique Cable Crunch V·02 | 3 | 12-15 |
| Reverse Crunch V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 54 | 252–300 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Lat Pulldown V·30 | 3 | 9-10 |
| SUPERSET | ||
| Reverse-Grip Lat Pulldown V·31 | 3 | 12-15 |
| Straight-Arm Pulldown V·04 | 3 | 12-15 |
| SUPERSET | ||
| Standing Lat Pulldown V·37 | 3 | 9-10 |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Smith Machine Behind-Back Shrug V·05 | 3 | 9-10 |
| SUPERSET | ||
| Smith Machine Shrug V·13 | 3 | 12-15 |
| Dumbbell Clean V·02 | 8 | 20 sec. |
| Barbell Curl V·06 | 2 | 9-10 |
| SUPERSET | ||
| Barbell Preacher Curl V·01 | 2 | 12-15 |
| Incline Dumbbell Curl V·05 | 2 | 12-15 |
| SUPERSET | ||
| Alternating Dumbbell Curl V·11 | 2 | 9-10 |
| Dumbbell Reverse Wrist Curl V·03 | 2 | 9-10 |
| SUPERSET | ||
| Dumbbell Wrist Curl V·03 | 2 | 12-15 |
| Dead Landmines V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 54 | 315–375 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 9-10 |
| SUPERSET | ||
| Dumbbell Flye V·11 | 3 | 12-15 |
| Incline Dumbbell Flye V·08 | 3 | 12-15 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 3 | 9-10 |
| Push-Up V·10 | 8 | 20 sec. |
| Dumbbell Shoulder Press V·04 | 3 | 9-10 |
| SUPERSET | ||
| Dumbbell Lateral Raise V·45 | 3 | 12-15 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 12-15 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 3 | 9-10 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Close-Grip Bench Press V·15 | 2 | 9-10 |
| SUPERSET | ||
| Barbell Lying Triceps Extension V·06 | 2 | 12-15 |
| Triceps Pressdown V·10 | 2 | 12-15 |
| SUPERSET | ||
| Dumbbell Overhead Triceps Extension V·06 | 2 | 9-10 |
| Dead Landmines V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 56 | 336–400 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 3 | 3-5 |
| SUPERSET | ||
| Leg Extension V·04 | 3 | 12-15 |
| Front Squat V·04 | 3 | 12-15 |
| SUPERSET | ||
| Squat V·04 | 3 | 9-10 |
| Lying Leg Curl V·04 | 3 | 12-15 |
| SUPERSET | ||
| Dumbbell Romanian Deadlift V·04 | 3 | 9-10 |
| Squat V·04 | 8 | 20 sec. |
| Leg Press Calf Raise V·04 | 3 | 12-15 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 3 | to failure |
| Lunge V·01 | 8 | 20 sec. |
| Hanging Leg Raise V·05 | 3 | to failure |
| SUPERSET | ||
| Oblique Crunch V·03 | 3 | to failure |
| Crunch V·07 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 54 | 207–255 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 9-10 |
| SUPERSET | ||
| Reverse-Grip Bent-Over Row V·03 | 3 | 12-15 |
| Straight-Arm Pulldown V·04 | 3 | 12-15 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 9-10 |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Barbell Shrug V·05 | 3 | 9-10 |
| SUPERSET | ||
| Barbell Behind-Back Shrug V·02 | 3 | 12-15 |
| Dumbbell Clean V·02 | 8 | 20 sec. |
| Seated Barbell Curl V·21 | 2 | 9-10 |
| SUPERSET | ||
| Barbell Curl V·06 | 2 | 12-15 |
| Prone Incline Dumbbell Curl V·01 | 2 | 12-15 |
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 2 | 9-10 |
| Barbell Wrist Curl V·01 | 2 | 9-10 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 12-15 |
| Dead Landmines V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 54 | 315–375 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Bench Press V·05 | 3 | 9-10 |
| SUPERSET | ||
| Incline Dumbbell Flye V·08 | 3 | 12-15 |
| Low-Pulley Cable Crossover V·05 | 3 | 12-15 |
| SUPERSET | ||
| High-Pulley Cable Crossover V·02 | 3 | 9-10 |
| Push-Up V·10 | 8 | 20 sec. |
| Smith Machine Behind-Neck Shoulder Press V·21 | 3 | 9-10 |
| SUPERSET | ||
| Smith Machine Upright Row V·17 | 3 | 12-15 |
| Lying Cable Rear Delt Raise V·03 | 3 | 12-15 |
| SUPERSET | ||
| Cable Lateral Raise V·39 | 3 | 9-10 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Barbell Lying Triceps Extension V·06 | 2 | 9-10 |
| SUPERSET | ||
| Bench Dip V·01 | 2 | 12-15 |
| Reverse-Grip Triceps Pressdown V·06 | 2 | 12-15 |
| SUPERSET | ||
| Triceps Pressdown V·10 | 2 | 9-10 |
| Dead Landmines V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 56 | 336–400 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 9-10 |
| SUPERSET | ||
| Barbell Lunge V·03 | 3 | 12-15 |
| One-Leg Leg Press V·01 | 3 | 12-15 (alt. legs) |
| SUPERSET | ||
| Leg Press V·02 | 3 | 9-10 |
| Deadlift V·03 | 3 | 9-10 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 12-15 |
| Squat V·04 | 8 | 20 sec. |
| Seated Calf Raise V·06 | 3 | 12-15 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 3 | to failure |
| Lunge V·01 | 8 | 20 sec. |
| Rope Cable Crunch V·13 | 3 | 9-10 |
| SUPERSET | ||
| Standing Oblique Cable Crunch V·02 | 3 | 12-15 |
| Reverse Crunch V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 54 | 252–300 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Lat Pulldown V·30 | 3 | 9-10 |
| SUPERSET | ||
| Reverse-Grip Lat Pulldown V·31 | 3 | 12-15 |
| Straight-Arm Pulldown V·04 | 3 | 12-15 |
| SUPERSET | ||
| Standing Lat Pulldown V·37 | 3 | 9-10 |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Smith Machine Behind-Back Shrug V·05 | 3 | 9-10 |
| SUPERSET | ||
| Smith Machine Shrug V·13 | 3 | 12-15 |
| Dumbbell Clean V·02 | 8 | 20 sec. |
| Barbell Curl V·06 | 2 | 9-10 |
| SUPERSET | ||
| Barbell Preacher Curl V·01 | 2 | 12-15 |
| Incline Dumbbell Curl V·05 | 2 | 12-15 |
| SUPERSET | ||
| Alternating Dumbbell Curl V·11 | 2 | 9-10 |
| Dumbbell Reverse Wrist Curl V·03 | 2 | 9-10 |
| SUPERSET | ||
| Dumbbell Wrist Curl V·03 | 2 | 12-15 |
| Dead Landmines V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 54 | 315–375 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 7-8 |
| SUPERSET | ||
| Dumbbell Flye V·11 | 3 | 16-20 |
| Incline Dumbbell Flye V·08 | 3 | 16-20 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 3 | 7-8 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Seated Dumbbell Shoulder Press V·04 | 3 | 7-8 |
| SUPERSET | ||
| Dumbbell Lateral Raise V·45 | 3 | 16-20 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 16-20 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 3 | 7-8 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Smith Machine Hang Power Clean V·03 | 8 | 20 sec. |
| Close-Grip Bench Press V·15 | 2 | 7-8 |
| SUPERSET | ||
| Barbell Lying Triceps Extension V·06 | 2 | 16-20 |
| Triceps Pressdown V·10 | 2 | 16-20 |
| SUPERSET | ||
| Overhead Cable Triceps Extension (high pulley) V·13 | 2 | 7-8 |
| Dead Landmines V·01 | 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 | ||
| Leg Extension V·04 | 3 | 16-20 |
| Front Squat V·04 | 3 | 16-20 |
| SUPERSET | ||
| Squat V·04 | 3 | 7-8 |
| Lying Leg Curl V·04 | 3 | 16-20 |
| SUPERSET | ||
| Dumbbell Romanian Deadlift V·04 | 3 | 7-8 |
| Squat V·04 | 8 | 20 sec. |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Leg Press Calf Raise V·04 | 3 | 16-20 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 3 | to failure |
| Dumbbell Lunge V·02 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Hanging Leg Raise V·05 | 3 | to failure |
| SUPERSET | ||
| Oblique Crunch V·03 | 3 | to failure |
| Crunch V·07 | 8 | 20 sec. |
| Cable Woodchopper V·02 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 78 | 249–306 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 7-8 |
| SUPERSET | ||
| Reverse-Grip Bent-Over Row V·03 | 3 | 16-20 |
| Straight-Arm Pulldown V·04 | 3 | 16-20 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 7-8 |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Step-Up V·05 | 8 | 20 sec. |
| Barbell Shrug V·05 | 3 | 7-8 |
| SUPERSET | ||
| Barbell Behind-Back Shrug V·02 | 3 | 16-20 |
| Dumbbell Clean V·02 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Seated Barbell Curl V·21 | 2 | 7-8 |
| SUPERSET | ||
| Barbell Curl V·06 | 2 | 16-20 |
| Prone Incline Dumbbell Curl V·01 | 2 | 16-20 |
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 2 | 7-8 |
| Barbell Wrist Curl V·01 | 2 | 7-8 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 16-20 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 78 | 345–420 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Bench Press V·05 | 3 | 7-8 |
| SUPERSET | ||
| Incline Dumbbell Flye V·08 | 3 | 16-20 |
| Low-Pulley Cable Crossover V·05 | 3 | 16-20 |
| SUPERSET | ||
| High-Pulley Cable Crossover V·02 | 3 | 7-8 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Smith Machine Behind-Neck Shoulder Press V·21 | 3 | 7-8 |
| SUPERSET | ||
| Smith Machine Upright Row V·17 | 3 | 16-20 |
| Lying Cable Rear Delt Raise V·03 | 3 | 16-20 |
| SUPERSET | ||
| Cable Lateral Raise V·39 | 3 | 7-8 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Smith Machine Hang Power Clean V·03 | 8 | 20 sec. |
| Barbell Lying Triceps Extension V·06 | 2 | 7-8 |
| SUPERSET | ||
| Bench Dip V·01 | 2 | 16-20 |
| Reverse-Grip Triceps Pressdown V·06 | 2 | 16-20 |
| SUPERSET | ||
| Triceps Pressdown V·10 | 2 | 7-8 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 80 | 368–448 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 7-8 |
| SUPERSET | ||
| Barbell Lunge V·03 | 3 | 16-20 |
| One-Leg Leg Press V·01 | 3 | 16-20 (alternate legs) |
| Leg Press V·02 | 3 | 7-8 |
| Deadlift V·03 | 3 | 7-8 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 16-20 |
| Squat V·04 | 8 | 20 sec. |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Seated Calf Raise V·06 | 3 | 16-20 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 3 | to failure |
| Dumbbell Lunge V·02 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Rope Cable Crunch V·13 | 3 | 7-8 |
| SUPERSET | ||
| Oblique Cable Crunch V·01 | 3 | 16-20 |
| Reverse Crunch V·01 | 8 | 20 sec. |
| Barbell Roll Out V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 78 | 276–336 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Lat Pulldown V·30 | 3 | 7-8 |
| SUPERSET | ||
| Reverse-Grip Lat Pulldown V·31 | 3 | 16-20 |
| Straight-Arm Pulldown V·04 | 3 | 16-20 |
| SUPERSET | ||
| Standing Lat Pulldown V·37 | 3 | 7-8 |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Step-Up V·05 | 8 | 20 sec. |
| Smith Machine Behind-Back Shrug V·05 | 3 | 7-8 |
| SUPERSET | ||
| Smith Machine Shrug V·13 | 3 | 16-20 |
| Dumbbell Clean V·02 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Barbell Curl V·06 | 2 | 7-8 |
| SUPERSET | ||
| Barbell Preacher Curl V·01 | 2 | 16-20 |
| Incline Dumbbell Curl V·05 | 2 | 16-20 |
| SUPERSET | ||
| Alternating Dumbbell Curl V·11 | 2 | 7-8 |
| Dumbbell Reverse Wrist Curl V·03 | 2 | 7-8 |
| SUPERSET | ||
| Dumbbell Wrist Curl V·03 | 2 | 16-20 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 78 | 345–420 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 7-8 |
| SUPERSET | ||
| Dumbbell Flye V·11 | 3 | 16-20 |
| Incline Dumbbell Flye V·08 | 3 | 16-20 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 3 | 7-8 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Seated Dumbbell Shoulder Press V·04 | 3 | 7-8 |
| SUPERSET | ||
| Dumbbell Lateral Raise V·45 | 3 | 16-20 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 16-20 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 3 | 7-8 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Smith Machine Hang Power Clean V·03 | 8 | 20 sec. |
| Close-Grip Bench Press V·15 | 2 | 7-8 |
| SUPERSET | ||
| Barbell Lying Triceps Extension V·06 | 2 | 16-20 |
| Triceps Pressdown V·10 | 2 | 16-20 |
| SUPERSET | ||
| Overhead Cable Triceps Extension (high pulley) V·13 | 2 | 7-8 |
| Dead Landmines V·01 | 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 | ||
| Leg Extension V·04 | 3 | 16-20 |
| Front Squat V·04 | 3 | 16-20 |
| SUPERSET | ||
| Squat V·04 | 3 | 7-8 |
| Lying Leg Curl V·04 | 3 | 16-20 |
| SUPERSET | ||
| Dumbbell Romanian Deadlift V·04 | 3 | 7-8 |
| Squat V·04 | 8 | 20 sec. |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Leg Press Calf Raise V·04 | 3 | 16-20 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 3 | to failure |
| Dumbbell Lunge V·02 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Hanging Leg Raise V·05 | 3 | to failure |
| SUPERSET | ||
| Oblique Crunch V·03 | 3 | to failure |
| Crunch V·07 | 8 | 20 sec. |
| Cable Woodchopper V·02 | 8 | 20 seconds |
| STAGE CLEAR! TOTAL VOLUME | 78 | 249–306 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 7-8 |
| SUPERSET | ||
| Reverse-Grip Bent-Over Row V·03 | 3 | 16-20 |
| Straight-Arm Pulldown V·04 | 3 | 16-20 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 7-8 |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Step-Up V·05 | 8 | 20 sec. |
| Barbell Shrug V·05 | 3 | 7-8 |
| SUPERSET | ||
| Barbell Behind-Back Shrug V·02 | 3 | 16-20 |
| Dumbbell Clean V·02 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Seated Barbell Curl V·21 | 2 | 7-8 |
| SUPERSET | ||
| Barbell Curl V·06 | 2 | 16-20 |
| Prone Incline Dumbbell Curl V·01 | 2 | 16-20 |
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 2 | 7-8 |
| Barbell Wrist Curl V·01 | 2 | 7-8 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 2 | 16-20 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 78 | 345–420 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Bench Press V·05 | 3 | 7-8 |
| SUPERSET | ||
| Incline Dumbbell Flye V·08 | 3 | 16-20 |
| Low-Pulley Cable Crossover V·05 | 3 | 16-20 |
| SUPERSET | ||
| High-Pulley Cable Crossover V·02 | 3 | 7-8 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Smith Machine Behind-Neck Shoulder Press V·21 | 3 | 7-8 |
| SUPERSET | ||
| Smith Machine Upright Row V·17 | 3 | 16-20 |
| Lying Cable Rear Delt Raise V·03 | 3 | 16-20 |
| SUPERSET | ||
| Cable Lateral Raise V·39 | 3 | 7-8 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Smith Machine Hang Power Clean V·03 | 8 | 20 sec. |
| Barbell Lying Triceps Extension V·06 | 2 | 7-8 |
| SUPERSET | ||
| Bench Dip V·01 | 2 | 16-20 |
| Reverse-Grip Triceps Pressdown V·06 | 2 | 16-20 |
| SUPERSET | ||
| Triceps Pressdown V·10 | 2 | 7-8 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 80 | 368–448 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 7-8 |
| SUPERSET | ||
| Barbell Lunge V·03 | 3 | 16-20 |
| One-Leg Leg Press V·01 | 3 | 16-20 (alternate legs) |
| Leg Press V·02 | 3 | 7-8 |
| Deadlift V·03 | 3 | 7-8 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 16-20 |
| Squat V·04 | 8 | 20 sec. |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Seated Calf Raise V·06 | 3 | 16-20 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 3 | to failure |
| Dumbbell Lunge V·02 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Rope Cable Crunch V·13 | 3 | 7-8 |
| SUPERSET | ||
| Oblique Cable Crunch V·01 | 3 | 16-20 |
| Reverse Crunch V·01 | 8 | 20 sec. |
| Barbell Roll Out V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 78 | 276–336 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Lat Pulldown V·30 | 3 | 7-8 |
| SUPERSET | ||
| Reverse-Grip Lat Pulldown V·31 | 3 | 16-20 |
| Straight-Arm Pulldown V·04 | 3 | 16-20 |
| SUPERSET | ||
| Standing Lat Pulldown V·37 | 3 | 7-8 |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Step-Up V·05 | 8 | 20 sec. |
| Smith Machine Behind-Back Shrug V·05 | 3 | 7-8 |
| SUPERSET | ||
| Smith Machine Shrug V·13 | 3 | 16-20 |
| Dumbbell Clean V·02 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Barbell Curl V·06 | 2 | 7-8 |
| SUPERSET | ||
| Barbell Preacher Curl V·01 | 2 | 16-20 |
| Incline Dumbbell Curl V·05 | 2 | 16-20 |
| SUPERSET | ||
| Alternating Dumbbell Curl V·11 | 2 | 7-8 |
| Dumbbell Reverse Wrist Curl V·03 | 2 | 7-8 |
| SUPERSET | ||
| Dumbbell Wrist Curl V·03 | 2 | 16-20 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 78 | 345–420 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 5-6 |
| SUPERSET | ||
| Dumbbell Flye V·11 | 4 | 21-25 |
| Incline Dumbbell Flye V·08 | 4 | 21-25 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 4 | 5-6 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Seated Dumbbell Shoulder Press V·04 | 4 | 5-6 |
| SUPERSET | ||
| Dumbbell Lateral Raise V·45 | 4 | 21-25 |
| Dumbbell Bent-Over Lateral Raise V·64 | 4 | 21-25 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 4 | 5-6 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Smith Machine Hang Power Clean V·03 | 8 | 20 sec. |
| Close-Grip Bench Press V·15 | 3 | 5-6 |
| SUPERSET | ||
| Barbell Lying Triceps Extension V·06 | 3 | 21-25 |
| Triceps Pressdown V·10 | 3 | 21-25 |
| SUPERSET | ||
| Overhead Cable Triceps Extension (high pulley) V·13 | 3 | 5-6 |
| Dead Landmines V·01 | 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 | ||
| Leg Extension V·04 | 4 | 21-25 |
| Front Squat V·04 | 4 | 21-15 |
| SUPERSET | ||
| Squat V·04 | 4 | 5-6 |
| Lying Leg Curl V·04 | 4 | 21-25 |
| Dumbbell Romanian Deadlift V·04 | 4 | 5-6 |
| Squat V·04 | 8 | 20 sec. |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Leg Press Calf Raise V·04 | 4 | 20 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 4 | to failure |
| Dumbbell Lunge V·02 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Hanging Leg Raise V·05 | 4 | to failure |
| SUPERSET | ||
| Oblique Crunch V·03 | 4 | to failure |
| Crunch V·07 | 8 | 20 sec. |
| Cable Woodchopper V·02 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 88 | 400–420 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 5-6 |
| SUPERSET | ||
| Reverse-Grip Bent-Over Row V·03 | 4 | 21-25 |
| Straight-Arm Pulldown V·04 | 4 | 21-25 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 4 | 5-6 |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Barbell Step-Up V·06 | 8 | 20 sec. |
| Barbell Shrug V·05 | 4 | 5-6 |
| SUPERSET | ||
| Barbell Behind-Back Shrug V·02 | 4 | 21-25 |
| Dumbbell Clean V·02 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Seated Barbell Curl V·21 | 4 | 5-6 |
| SUPERSET | ||
| Barbell Curl V·06 | 3 | 21-25 |
| Prone Incline Dumbbell Curl V·01 | 3 | 21-25 |
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 3 | 5-6 |
| Barbell Wrist Curl V·01 | 3 | 5-6 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 3 | 21-25 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 91 | 551–657 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Bench Press V·05 | 4 | 5-6 |
| SUPERSET | ||
| Incline Dumbbell Flye V·08 | 4 | 21-25 |
| Low-Pulley Cable Crossover V·05 | 4 | 21-25 |
| SUPERSET | ||
| High-Pulley Cable Crossover V·02 | 4 | 5-6 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Smith Machine Behind-Neck Shoulder Press V·21 | 4 | 5-6 |
| SUPERSET | ||
| Smith Machine Upright Row V·17 | 4 | 21-25 |
| Lying Cable Rear Delt Raise V·03 | 4 | 21-25 |
| SUPERSET | ||
| Cable Lateral Raise V·39 | 4 | 5-6 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Smith Machine Hang Power Clean V·03 | 8 | 20 ec. |
| Barbell Lying Triceps Extension V·06 | 3 | 5-6 |
| SUPERSET | ||
| Bench Dip V·01 | 3 | 21-25 |
| Reverse-Grip Triceps Pressdown V·06 | 3 | 21-25 |
| SUPERSET | ||
| Triceps Pressdown V·10 | 3 | 5-6 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 92 | 572–682 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 5-6 |
| SUPERSET | ||
| Barbell Lunge V·03 | 4 | 21-25 |
| One-Leg Leg Press V·01 | 4 | 21-25 |
| SUPERSET | ||
| Leg Press V·02 | 4 | 5-6 |
| Deadlift V·03 | 4 | 5-6 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 4 | 21-25 |
| Squat V·04 | 8 | 20 sec. |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Seated Calf Raise V·06 | 4 | 20 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 4 | to failure |
| Dumbbell Lunge V·02 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Rope Cable Crunch V·13 | 4 | 5-6 |
| SUPERSET | ||
| Standing Oblique Cable Crunch V·02 | 4 | 21-25 |
| Reverse Crunch V·01 | 8 | 20 sec. |
| Barbell Roll Out V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 88 | 496–576 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Lat Pulldown V·30 | 4 | 5-6 |
| SUPERSET | ||
| Reverse-Grip Lat Pulldown V·31 | 4 | 21-25 |
| Straight-Arm Pulldown V·04 | 4 | 21-25 |
| SUPERSET | ||
| Standing Lat Pulldown V·37 | 4 | 5-6 |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Step-Up V·05 | 8 | 20 sec. |
| Smith Machine Behind-Back Shrug V·05 | 4 | 5-6 |
| SUPERSET | ||
| Smith Machine Shrug V·13 | 4 | 21-25 |
| Dumbbell Clean V·02 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Barbell Curl V·06 | 3 | 5-6 |
| SUPERSET | ||
| Barbell Preacher Curl V·01 | 3 | 21-25 |
| Incline Dumbbell Curl V·05 | 3 | 21-25 |
| SUPERSET | ||
| Alternating Dumbbell Curl V·11 | 3 | 5-6 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 5-6 |
| SUPERSET | ||
| Dumbbell Wrist Curl V·03 | 3 | 21-25 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 90 | 546–651 REPS |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 5-6 |
| SUPERSET | ||
| Dumbbell Flye V·11 | 4 | 21-25 |
| Incline Dumbbell Flye V·08 | 4 | 21-25 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 4 | 5-6 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Seated Dumbbell Shoulder Press V·04 | 4 | 5-6 |
| SUPERSET | ||
| Dumbbell Lateral Raise V·45 | 4 | 21-25 |
| Dumbbell Bent-Over Lateral Raise V·64 | 4 | 21-25 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 4 | 5-6 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Smith Machine Hang Power Clean V·03 | 8 | 20 sec. |
| Close-Grip Bench Press V·15 | 3 | 5-6 |
| SUPERSET | ||
| Barbell Lying Triceps Extension V·06 | 3 | 21-25 |
| Triceps Pressdown V·10 | 3 | 21-25 |
| SUPERSET | ||
| Overhead Cable Triceps Extension (high pulley) V·13 | 3 | 5-6 |
| Dead Landmines V·01 | 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 | ||
| Leg Extension V·04 | 4 | 21-25 |
| Front Squat V·04 | 4 | 21-25 |
| SUPERSET | ||
| Squat V·04 | 4 | 5-6 |
| Lying Leg Curl V·04 | 4 | 21-25 |
| Dumbbell Romanian Deadlift V·04 | 4 | 5-6 |
| Squat V·04 | 8 | 20 sec. |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Leg Press Calf Raise V·04 | 4 | 21-25 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 4 | to failure |
| Dumbbell Lunge V·02 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Hanging Leg Raise V·05 | 4 | to failure |
| SUPERSET | ||
| Oblique Crunch V·03 | 4 | to failure |
| Crunch V·07 | 8 | 20 sec. |
| Cable Woodchopper V·02 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 88 | 404–480 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 5-6 |
| SUPERSET | ||
| Reverse-Grip Bent-Over Row V·03 | 4 | 21-25 |
| Straight-Arm Pulldown V·04 | 4 | 21-25 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 4 | 5-6 |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Barbell Step-Up V·06 | 8 | 20 sec. |
| Barbell Shrug V·05 | 4 | 5-6 |
| SUPERSET | ||
| Barbell Behind-Back Shrug V·02 | 4 | 21-25 |
| Dumbbell Clean V·02 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Seated Barbell Curl V·21 | 4 | 5-6 |
| SUPERSET | ||
| Barbell Curl V·06 | 3 | 21-25 |
| Prone Incline Dumbbell Curl V·01 | 3 | 21-25 |
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 3 | 5-6 |
| Barbell Wrist Curl V·01 | 3 | 5-6 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 3 | 21-25 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 91 | 551–657 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Bench Press V·05 | 4 | 5-6 |
| SUPERSET | ||
| Incline Dumbbell Flye V·08 | 4 | 21-25 |
| Low-Pulley Cable Crossover V·05 | 4 | 21-25 |
| SUPERSET | ||
| High-Pulley Cable Crossover V·02 | 4 | 5-6 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Smith Machine Behind-Neck Shoulder Press V·21 | 4 | 5-6 |
| SUPERSET | ||
| Smith Machine Upright Row V·17 | 4 | 21-25 |
| Lying Cable Rear Delt Raise V·03 | 4 | 21-25 |
| SUPERSET | ||
| Cable Lateral Raise V·39 | 4 | 5-6 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Smith Machine Hang Power Clean V·03 | 8 | 20 ec. |
| Barbell Lying Triceps Extension V·06 | 3 | 5-6 |
| SUPERSET | ||
| Bench Dip V·01 | 3 | 21-25 |
| Reverse-Grip Triceps Pressdown V·06 | 3 | 21-25 |
| SUPERSET | ||
| Triceps Pressdown V·10 | 3 | 5-6 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 92 | 572–682 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 5-6 |
| SUPERSET | ||
| Barbell Lunge V·03 | 4 | 21-25 |
| One-Leg Leg Press V·01 | 4 | 21-25 |
| SUPERSET | ||
| Leg Press V·02 | 4 | 5-6 |
| Deadlift V·03 | 4 | 5-6 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 4 | 21-25 |
| Squat V·04 | 8 | 20 sec. |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Seated Calf Raise V·06 | 4 | 21-25 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 4 | to failure |
| Dumbbell Lunge V·02 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Rope Cable Crunch V·13 | 4 | 5-6 |
| SUPERSET | ||
| Standing Oblique Cable Crunch V·02 | 4 | 21-25 |
| Reverse Crunch V·01 | 8 | 20 sec. |
| Barbell Roll Out V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 88 | 500–596 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Lat Pulldown V·30 | 4 | 5-6 |
| SUPERSET | ||
| Reverse-Grip Lat Pulldown V·31 | 4 | 21-25 |
| Straight-Arm Pulldown V·04 | 4 | 21-25 |
| SUPERSET | ||
| Standing Lat Pulldown V·37 | 4 | 5-6 |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Step-Up V·05 | 8 | 20 sec. |
| Smith Machine Behind-Back Shrug V·05 | 4 | 5-6 |
| SUPERSET | ||
| Smith Machine Shrug V·13 | 4 | 21-25 |
| Dumbbell Clean V·02 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Barbell Curl V·06 | 3 | 5-6 |
| SUPERSET | ||
| Barbell Preacher Curl V·01 | 3 | 21-25 |
| Incline Dumbbell Curl V·05 | 3 | 21-25 |
| SUPERSET | ||
| Alternating Dumbbell Curl V·11 | 3 | 5-6 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 5-6 |
| SUPERSET | ||
| Dumbbell Wrist Curl V·03 | 3 | 21-25 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 90 | 546–651 REPS |
WEEK 7
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 3-4 |
| SUPERSET | ||
| Dumbbell Flye V·11 | 4 | 26-30 |
| Incline Dumbbell Flye V·08 | 4 | 26-30 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 4 | 3-4 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Seated Dumbbell Shoulder Press V·04 | 4 | 3-4 |
| SUPERSET | ||
| Dumbbell Lateral Raise V·45 | 4 | 26-30 |
| Dumbbell Bent-Over Lateral Raise V·64 | 4 | 26-20 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 4 | 3-4 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Smith Machine Hang Power Clean V·03 | 8 | 20 sec. |
| Close-Grip Bench Press V·15 | 3 | 3-4 |
| SUPERSET | ||
| Barbell Lying Triceps Extension V·06 | 3 | 26-30 |
| Triceps Pressdown V·10 | 3 | 26-30 |
| SUPERSET | ||
| Overhead Cable Triceps Extension (high pulley) V·13 | 3 | 3-4 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 92 | 638–708 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 4 | 9-10 |
| SUPERSET | ||
| Leg Extension V·04 | 4 | 26-30 |
| Front Squat V·04 | 4 | 26-30 |
| SUPERSET | ||
| Squat V·04 | 4 | 3-4 |
| Lying Leg Curl V·04 | 4 | 26-30 |
| SUPERSET | ||
| Dumbbell Romanian Deadlift V·04 | 4 | 3-4 |
| Squat V·04 | 8 | 20 sec. |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Leg Press Calf Raise V·04 | 4 | 26-30 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 4 | to failure |
| Dumbbell Lunge V·02 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Hanging Leg Raise V·05 | 4 | to failure |
| SUPERSET | ||
| Oblique Crunch V·03 | 4 | to failure |
| Crunch V·07 | 8 | 20 sec. |
| Cable Woodchopper V·02 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 88 | 476–552 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 3-4 |
| SUPERSET | ||
| Reverse-Grip Bent-Over Row V·03 | 4 | 26-30 |
| Straight-Arm Pulldown V·04 | 4 | 26-30 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 4 | 3-4 |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Step-Up With Rising Knee V·08 | 8 | 20 sec. |
| Barbell Shrug V·05 | 4 | 3-4 |
| SUPERSET | ||
| Barbell Behind-Back Shrug V·02 | 4 | 26-30 |
| Dumbbell Clean V·02 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Seated Barbell Curl V·21 | 3 | 3-4 |
| SUPERSET | ||
| Barbell Curl V·06 | 3 | 26-30 |
| Prone Incline Dumbbell Curl V·01 | 3 | 26-30 |
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 3 | 3-4 |
| Barbell Wrist Curl V·01 | 3 | 3-4 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 3 | 26-30 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 90 | 609–714 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Bench Press V·05 | 4 | 3-4 |
| SUPERSET | ||
| Incline Dumbbell Flye V·08 | 4 | 26-30 |
| Low-Pulley Cable Crossover V·05 | 4 | 26-30 |
| SUPERSET | ||
| High-Pulley Cable Crossover V·02 | 4 | 3-4 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Smith Machine Behind-Neck Shoulder Press V·21 | 4 | 3-4 |
| SUPERSET | ||
| Smith Machine Upright Row V·17 | 4 | 26-30 |
| Lying Cable Rear Delt Raise V·03 | 4 | 26-30 |
| SUPERSET | ||
| Cable Lateral Raise V·39 | 4 | 3-4 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Smith Machine Hang Power Clean V·03 | 8 | 20 sec. |
| Barbell Lying Triceps Extension V·06 | 3 | 3-4 |
| SUPERSET | ||
| Bench Dip V·01 | 3 | 26-30 |
| Reverse-Grip Triceps Pressdown V·06 | 3 | 26-30 |
| SUPERSET | ||
| Triceps Pressdown V·10 | 3 | 3-4 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 92 | 638–748 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 3-4 |
| SUPERSET | ||
| Barbell Lunge V·03 | 4 | 26-30 |
| One-Leg Leg Press V·01 | 4 | 26-30 |
| SUPERSET | ||
| Leg Press V·02 | 4 | 3-4 |
| Deadlift V·03 | 4 | 3-4 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 4 | 26-30 |
| Squat V·04 | 8 | 20 sec. |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Seated Calf Raise V·06 | 4 | 26-30 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 4 | to failure |
| Dumbbell Lunge V·02 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Rope Cable Crunch V·13 | 4 | 3-4 |
| SUPERSET | ||
| Oblique Crunch V·03 | 4 | 26-30 |
| Reverse Crunch V·01 | 8 | 20 sec. |
| Barbell Roll Out V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 88 | 568–664 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Lat Pulldown V·30 | 4 | 3-4 |
| SUPERSET | ||
| Reverse-Grip Lat Pulldown V·31 | 4 | 26-30 |
| Straight-Arm Pulldown V·04 | 4 | 26-30 |
| SUPERSET | ||
| Standing Lat Pulldown V·37 | 4 | 3-4 |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Step-Up With Rising Knee V·08 | 8 | 20 sec. |
| Smith Machine Behind-Back Shrug V·05 | 4 | 3-4 |
| SUPERSET | ||
| Smith Machine Shrug V·13 | 4 | 26-30 |
| Dumbbell Clean V·02 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Barbell Curl V·06 | 3 | 3-4 |
| SUPERSET | ||
| Barbell Preacher Curl V·01 | 3 | 26-30 |
| Incline Dumbbell Curl V·05 | 3 | 26-30 |
| SUPERSET | ||
| Alternating Dumbbell Curl V·11 | 3 | 3-4 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 3-4 |
| SUPERSET | ||
| Dumbbell Wrist Curl V·03 | 3 | 26-30 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 90 | 609–714 REPS |
WEEK 8
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 3-4 |
| SUPERSET | ||
| Dumbbell Flye V·11 | 4 | 26-30 |
| Incline Dumbbell Flye V·08 | 4 | 26-30 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 4 | 3-4 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Seated Dumbbell Shoulder Press V·04 | 4 | 3-4 |
| SUPERSET | ||
| Dumbbell Lateral Raise V·45 | 4 | 26-30 |
| Dumbbell Bent-Over Lateral Raise V·64 | 4 | 26-20 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 4 | 3-4 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Smith Machine Hang Power Clean V·03 | 8 | 20 sec. |
| Close-Grip Bench Press V·15 | 3 | 3-4 |
| SUPERSET | ||
| Barbell Lying Triceps Extension V·06 | 3 | 26-30 |
| Triceps Pressdown V·10 | 3 | 26-30 |
| SUPERSET | ||
| Overhead Cable Triceps Extension (high pulley) V·13 | 3 | 3-4 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 92 | 638–708 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 4 | 9-10 |
| SUPERSET | ||
| Leg Extension V·04 | 4 | 26-30 |
| Front Squat V·04 | 4 | 26-30 |
| SUPERSET | ||
| Squat V·04 | 4 | 3-4 |
| Lying Leg Curl V·04 | 4 | 26-30 |
| SUPERSET | ||
| Dumbbell Romanian Deadlift V·04 | 4 | 3-4 |
| Squat V·04 | 8 | 20 sec. |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Leg Press Calf Raise V·04 | 4 | 26-30 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 4 | to failure |
| Dumbbell Lunge V·02 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Hanging Leg Raise V·05 | 4 | to failure |
| SUPERSET | ||
| Oblique Crunch V·03 | 4 | to failure |
| Crunch V·07 | 8 | 20 sec. |
| Cable Woodchopper V·02 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 88 | 476–552 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 3-4 |
| SUPERSET | ||
| Reverse-Grip Bent-Over Row V·03 | 4 | 26-30 |
| Straight-Arm Pulldown V·04 | 4 | 26-30 |
| SUPERSET | ||
| Wide-Grip Lat Pulldown V·30 | 4 | 3-4 |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Step-Up With Rising Knee V·08 | 8 | 20 sec. |
| Barbell Shrug V·05 | 4 | 3-4 |
| SUPERSET | ||
| Barbell Behind-Back Shrug V·02 | 4 | 26-30 |
| Dumbbell Clean V·02 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Seated Barbell Curl V·21 | 3 | 3-4 |
| SUPERSET | ||
| Barbell Curl V·06 | 3 | 26-30 |
| Prone Incline Dumbbell Curl V·01 | 3 | 26-30 |
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 3 | 3-4 |
| Barbell Wrist Curl V·01 | 3 | 3-4 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 3 | 26-30 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 90 | 609–714 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Bench Press V·05 | 4 | 3-4 |
| SUPERSET | ||
| Incline Dumbbell Flye V·08 | 4 | 26-30 |
| Low-Pulley Cable Crossover V·05 | 4 | 26-30 |
| SUPERSET | ||
| High-Pulley Cable Crossover V·02 | 4 | 3-4 |
| Push-Up V·10 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| Smith Machine Behind-Neck Shoulder Press V·21 | 4 | 3-4 |
| SUPERSET | ||
| Smith Machine Upright Row V·17 | 4 | 26-30 |
| Lying Cable Rear Delt Raise V·03 | 4 | 26-30 |
| SUPERSET | ||
| Cable Lateral Raise V·39 | 4 | 3-4 |
| Kettlebell Swing V·01 | 8 | 20 sec. |
| Smith Machine Hang Power Clean V·03 | 8 | 20 sec. |
| Barbell Lying Triceps Extension V·06 | 3 | 3-4 |
| SUPERSET | ||
| Bench Dip V·01 | 3 | 26-30 |
| Reverse-Grip Triceps Pressdown V·06 | 3 | 26-30 |
| SUPERSET | ||
| Triceps Pressdown V·10 | 3 | 3-4 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Burpees V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 92 | 638–748 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 3-4 |
| SUPERSET | ||
| Barbell Lunge V·03 | 4 | 26-30 |
| One-Leg Leg Press V·01 | 4 | 26-30 |
| SUPERSET | ||
| Leg Press V·02 | 4 | 3-4 |
| Deadlift V·03 | 4 | 3-4 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 4 | 26-30 |
| Squat V·04 | 8 | 20 sec. |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Seated Calf Raise V·06 | 4 | 26-30 |
| SUPERSET | ||
| One-Leg Standing Calf Raise (bodyweight) V·19 | 4 | to failure |
| Dumbbell Lunge V·02 | 8 | 20 sec. |
| Mountain Climbers V·01 | 8 | 20 sec. |
| Rope Cable Crunch V·13 | 4 | 3-4 |
| SUPERSET | ||
| Oblique Crunch V·03 | 4 | 26-30 |
| Reverse Crunch V·01 | 8 | 20 sec. |
| Barbell Roll Out V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 88 | 568–664 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Lat Pulldown V·30 | 4 | 3-4 |
| SUPERSET | ||
| Reverse-Grip Lat Pulldown V·31 | 4 | 26-30 |
| Straight-Arm Pulldown V·04 | 4 | 26-30 |
| SUPERSET | ||
| Standing Lat Pulldown V·37 | 4 | 3-4 |
| Kettlebell Snatch V·04 | 8 | 20 sec. |
| Step-Up With Rising Knee V·08 | 8 | 20 sec. |
| Smith Machine Behind-Back Shrug V·05 | 4 | 3-4 |
| SUPERSET | ||
| Smith Machine Shrug V·13 | 4 | 26-30 |
| Dumbbell Clean V·02 | 8 | 20 sec. |
| Bench Hop Overs V·01 | 8 | 20 sec. |
| Barbell Curl V·06 | 3 | 3-4 |
| SUPERSET | ||
| Barbell Preacher Curl V·01 | 3 | 26-30 |
| Incline Dumbbell Curl V·05 | 3 | 26-30 |
| SUPERSET | ||
| Alternating Dumbbell Curl V·11 | 3 | 3-4 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 3-4 |
| SUPERSET | ||
| Dumbbell Wrist Curl V·03 | 3 | 26-30 |
| Dead Landmines V·01 | 8 | 20 sec. |
| Jumping Jacks V·01 | 8 | 20 sec. |
| STAGE CLEAR! TOTAL VOLUME | 90 | 609–714 REPS |