SUPERMAN 2 PROGRAM – WEEKS 1-7
7 WEEKs28 DAYs364 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
Be sure to read the entire " " article in my Training section of the site to get the full details on this program before starting it.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Hex Bar Deadlift V·04 | 4 | 16-20 |
| SUPERSET | ||
| Plank V·03 | 4 | to failure |
| Back Extension V·01 | 4 | 16-20 |
| SUPERSET | ||
| Machine Crunch V·10 | 4 | 16-20 |
| One-Leg Leg Extension V·02 | 4 | 16-20 |
| SUPERSET | ||
| One-Leg Lying Leg Curl V·02 | 4 | 16-20 |
| Band Roundhouse Elbow V·01 | 4 | 16-20 |
| Barbell Curl V·06 | 4 | 16-20 |
| SUPERSET | ||
| Reverse-Grip Triceps Pressdown V·06 | 4 | 16-20 |
| Behind-Back Cable Curl V·08 | 3 | 16-20 |
| SUPERSET | ||
| Cable Triceps Kickback V·02 | 3 | 16-20 |
| Dumbbell Wrist Curl V·03 | 3 | 16-20 |
| SUPERSET | ||
| Dumbbell Reverse Wrist Curl V·03 | 3 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 704–880 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Dumbbell Press V·18 | 4 | 16-20 |
| SUPERSET | ||
| Standing Lat Pulldown V·37 | 4 | 16-20 |
| Dumbbell Flye V·11 | 2 | 16-20 |
| SUPERSET | ||
| Prone Dumbbell Rear Delt Raise V·19 | 2 | 16-20 |
| One-Arm High-Pulley Cable Crossover V·01 | 2 | 16-20 |
| SUPERSET | ||
| One-Arm Cable Lateral Raise V·37 | 2 | 16-20 |
| Pull-Up V·01 | 4 | 16-20 |
| SUPERSET | ||
| Standing Dumbbell Shoulder Press Alternating Arms V·29 | 4 | 16-20 |
| Hex Bar Shrug V·07 | 4 | 16-20 |
| SUPERSET | ||
| Straight-Arm Pushdown V·03 | 4 | 16-20 |
| One-Leg Seated Calf Raise V·05 | 4 | 16-20 |
| TRISET | ||
| One-Leg Standing Calf Raise V·16 | 4 | 16-20 |
| TRISET | ||
| Cable Toe Raise V·02 | 4 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 44 | 704–880 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| One-Arm Dumbbell Cross Body Lying Triceps Extension V·03 | 4 | 16-20 |
| SUPERSET | ||
| Dumbbell Concentration Curl V·03 | 4 | 16-20 |
| Incline Dumbbell Lying Triceps Extension V·13 | 3 | 16-20 |
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 3 | 16-20 |
| Wrist Roller (extension) V·01 | 3 | 7-8 |
| SUPERSET | ||
| Wrist Roller (flexion) V·01 | 3 | 7-8 |
| Leg Extension V·04 | 4 | 16-20 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 4 | 16-20 |
| Front Squat V·04 | 4 | 16-20 |
| SUPERSET | ||
| Hanging Leg Raise V·05 | 4 | 16-20 |
| Dumbbell Walking Lunge V·07 | 4 | 16-20 |
| SUPERSET | ||
| Crunch V·07 | 4 | 16-20 |
| Cable Woodchopper V·02 | 4 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 714–888 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Front Raise V·44 | 2 | 16-20 |
| SUPERSET | ||
| Straight-Arm Pulldown V·04 | 2 | 16-20 |
| Cable Crossover V·03 | 2 | 16-20 |
| SUPERSET | ||
| Cable Rear Delt Flye V·03 | 2 | 16-20 |
| Smith Machine Bench Press V·39 | 3 | 16-20 |
| SUPERSET | ||
| Smith Machine Bent-Over Row V·28 | 3 | 16-20 |
| Smith Machine Decline Bench Press V·10 | 2 | 16-20 |
| SUPERSET | ||
| Smith Machine Upright Row V·17 | 2 | 16-20 |
| Smith Machine Behind-Neck Shoulder Press V·21 | 3 | 16-20 |
| SUPERSET | ||
| Behind the Neck Lat Pulldown V·28 | 3 | 16-20 |
| Leg Press Calf Raise V·04 | 4 | 16-20 |
| TRISET | ||
| Seated Calf Raise V·06 | 4 | 16-20 |
| TRISET | ||
| Seated Toe Raise V·03 | 4 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 576–720 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Plank V·03 | 4 | to failure |
| SUPERSET | ||
| Hex Bar Deadlift V·04 | 4 | 12-15 |
| Machine Crunch V·10 | 4 | 16-20 |
| SUPERSET | ||
| Back Extension V·01 | 4 | 16-20 |
| One-Leg Lying Leg Curl V·02 | 4 | 12-15 |
| SUPERSET | ||
| One-Leg Leg Extension V·02 | 4 | 12-15 |
| Band Roundhouse Elbow V·01 | 4 | 12-15 |
| Reverse-Grip Triceps Pressdown V·06 | 4 | 12-15 |
| SUPERSET | ||
| Barbell Curl V·06 | 4 | 12-15 |
| Cable Triceps Kickback V·02 | 3 | 12-15 |
| SUPERSET | ||
| Behind-Back Cable Curl V·08 | 3 | 12-15 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 12-15 |
| SUPERSET | ||
| Dumbbell Wrist Curl V·03 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 560–700 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Lat Pulldown V·37 | 4 | 12-15 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 4 | 12-15 |
| Prone Dumbbell Rear Delt Raise V·19 | 2 | 12-15 |
| SUPERSET | ||
| Dumbbell Flye V·11 | 2 | 12-15 |
| One-Arm Cable Lateral Raise V·37 | 2 | 12-15 |
| SUPERSET | ||
| One-Arm High-Pulley Cable Crossover V·01 | 2 | 12-15 |
| Standing Dumbbell Shoulder Press Alternating Arms V·29 | 4 | 12-15 |
| SUPERSET | ||
| Pull-Up V·01 | 4 | 12-15 |
| Straight-Arm Pushdown V·03 | 4 | 12-15 |
| SUPERSET | ||
| Hex Bar Shrug V·07 | 4 | 12-15 |
| Cable Toe Raise V·02 | 4 | 12-15 |
| TRISET | ||
| One-Leg Standing Calf Raise V·16 | 4 | 12-15 |
| TRISET | ||
| One-Leg Seated Calf Raise V·05 | 4 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 44 | 528–660 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Concentration Curl V·03 | 4 | 12-15 |
| SUPERSET | ||
| One-Arm Dumbbell Cross Body Lying Triceps Extension V·03 | 4 | 12-15 |
| Incline Dumbbell Curl V·05 | 3 | 12-15 |
| SUPERSET | ||
| Incline Dumbbell Lying Triceps Extension V·13 | 3 | 12-15 |
| Wrist Roller (flexion) V·01 | 3 | 5-6 |
| SUPERSET | ||
| Wrist Roller (extension) V·01 | 3 | 5-6 |
| One-Leg Lying Leg Curl V·02 | 4 | 12-15 |
| SUPERSET | ||
| One-Leg Leg Extension V·02 | 4 | 12-15 |
| Hanging Leg Raise V·05 | 4 | 12-15 |
| SUPERSET | ||
| Front Squat V·04 | 4 | 12-15 |
| Crunch V·07 | 4 | 12-15 |
| SUPERSET | ||
| Dumbbell Walking Lunge V·07 | 4 | 12-15 |
| Cable Woodchopper V·02 | 4 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 534–666 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Straight-Arm Pulldown V·04 | 2 | 12-15 |
| SUPERSET | ||
| Dumbbell Front Raise V·44 | 2 | 12-15 |
| Cable Rear Delt Flye V·03 | 2 | 12-15 |
| SUPERSET | ||
| Cable Crossover V·03 | 2 | 12-15 |
| Smith Machine Bent-Over Row V·28 | 3 | 12-15 |
| SUPERSET | ||
| Smith Machine Bench Press V·39 | 3 | 12-15 |
| Smith Machine Upright Row V·17 | 2 | 12-15 |
| SUPERSET | ||
| Smith Machine Decline Bench Press V·10 | 2 | 12-15 |
| Behind the Neck Lat Pulldown V·28 | 3 | 12-15 |
| SUPERSET | ||
| Smith Machine Behind-Neck Shoulder Press V·21 | 3 | 12-15 |
| Seated Calf Raise V·06 | 4 | 12-15 |
| TRISET | ||
| Leg Press Calf Raise V·04 | 4 | 12-15 |
| TRISET | ||
| Seated Toe Raise V·03 | 4 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 432–540 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Hex Bar Deadlift V·04 | 4 | 8-10 |
| SUPERSET | ||
| Plank V·03 | 4 | to failure |
| Back Extension V·01 | 4 | 8-10 |
| SUPERSET | ||
| Machine Crunch V·10 | 4 | 8-10 |
| One-Leg Leg Extension V·02 | 4 | 8-10 |
| SUPERSET | ||
| One-Leg Lying Leg Curl V·02 | 4 | 8-10 |
| Band Roundhouse Elbow V·01 | 4 | 8-10 |
| Barbell Curl V·06 | 4 | 8-10 |
| SUPERSET | ||
| Reverse-Grip Triceps Pressdown V·06 | 4 | 8-10 |
| Behind-Back Cable Curl V·08 | 3 | 8-10 |
| SUPERSET | ||
| Cable Triceps Kickback V·02 | 3 | 8-10 |
| Dumbbell Wrist Curl V·03 | 3 | 8-10 |
| SUPERSET | ||
| Dumbbell Reverse Wrist Curl V·03 | 3 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 352–440 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Dumbbell Press V·18 | 4 | 8-10 |
| SUPERSET | ||
| Standing Lat Pulldown V·37 | 4 | 8-10 |
| Dumbbell Flye V·11 | 2 | 8-10 |
| SUPERSET | ||
| Prone Dumbbell Rear Delt Raise V·19 | 2 | 8-10 |
| One-Arm High-Pulley Cable Crossover V·01 | 2 | 8-10 |
| SUPERSET | ||
| Cable Lateral Raise V·39 | 2 | 8-10 |
| Pull-Up V·01 | 4 | 8-10 |
| SUPERSET | ||
| Standing Dumbbell Shoulder Press Alternating Arms V·29 | 4 | 8-10 |
| Hex Bar Shrug V·07 | 4 | 8-10 |
| SUPERSET | ||
| Straight-Arm Pushdown V·03 | 4 | 8-10 |
| One-Leg Seated Calf Raise V·05 | 4 | 8-10 |
| TRISET | ||
| One-Leg Standing Calf Raise V·16 | 4 | 8-10 |
| TRISET | ||
| Cable Toe Raise V·02 | 4 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 44 | 352–440 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| One-Arm Dumbbell Cross Body Lying Triceps Extension V·03 | 4 | 8-10 |
| SUPERSET | ||
| Dumbbell Concentration Curl V·03 | 4 | 8-10 |
| Incline Dumbbell Lying Triceps Extension V·13 | 3 | 8-10 |
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 3 | 8-10 |
| Wrist Roller (extension) V·01 | 3 | 3-4 |
| SUPERSET | ||
| Wrist Roller (flexion) V·01 | 3 | 3-4 |
| Leg Extension V·04 | 4 | 8-10 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 4 | 8-10 |
| Front Squat V·04 | 4 | 8-10 |
| SUPERSET | ||
| Hanging Leg Raise V·05 | 4 | 8-10 |
| Dumbbell Walking Lunge V·07 | 4 | 8-10 |
| SUPERSET | ||
| Crunch V·07 | 4 | 8-10 |
| Cable Woodchopper V·02 | 4 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 354–444 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Front Raise V·44 | 2 | 8-10 |
| SUPERSET | ||
| Straight-Arm Pulldown V·04 | 2 | 8-10 |
| Cable Crossover V·03 | 2 | 8-10 |
| SUPERSET | ||
| Cable Rear Delt Flye V·03 | 2 | 8-10 |
| Smith Machine Bench Press V·39 | 3 | 8-10 |
| SUPERSET | ||
| Smith Machine Bent-Over Row V·28 | 3 | 8-10 |
| Smith Machine Decline Bench Press V·10 | 2 | 8-10 |
| SUPERSET | ||
| Smith Machine Upright Row V·17 | 2 | 8-10 |
| Smith Machine Behind-Neck Shoulder Press V·21 | 3 | 8-10 |
| SUPERSET | ||
| Behind the Neck Lat Pulldown V·28 | 3 | 8-10 |
| Leg Press Calf Raise V·04 | 4 | 8-10 |
| TRISET | ||
| Seated Calf Raise V·06 | 4 | 8-10 |
| TRISET | ||
| Seated Toe Raise V·03 | 4 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 288–360 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Plank V·03 | 4 | to failure |
| SUPERSET | ||
| Hex Bar Deadlift V·04 | 4 | 4-6 |
| Machine Crunch V·10 | 4 | 4-6 |
| SUPERSET | ||
| Back Extension V·01 | 4 | 4-6 |
| One-Leg Lying Leg Curl V·02 | 4 | 4-6 |
| SUPERSET | ||
| One-Leg Leg Extension V·02 | 4 | 4-6 |
| Band Roundhouse Elbow V·01 | 4 | 4-6 |
| Reverse-Grip Triceps Pressdown V·06 | 4 | 4-6 |
| SUPERSET | ||
| Barbell Curl V·06 | 4 | 4-6 |
| Cable Triceps Kickback V·02 | 3 | 4-6 |
| SUPERSET | ||
| Behind-Back Cable Curl V·08 | 3 | 4-6 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 4-6 |
| SUPERSET | ||
| Dumbbell Wrist Curl V·03 | 3 | 4-6 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 176–264 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Lat Pulldown V·37 | 4 | 4-6 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 4 | 4-6 |
| Prone Dumbbell Rear Delt Raise V·19 | 4 | 4-6 |
| SUPERSET | ||
| Dumbbell Flye V·11 | 2 | 4-6 |
| One-Arm Cable Lateral Raise V·37 | 2 | 4-6 |
| SUPERSET | ||
| One-Arm High-Pulley Cable Crossover V·01 | 2 | 4-6 |
| Standing Dumbbell Shoulder Press Alternating Arms V·29 | 4 | 4-6 |
| SUPERSET | ||
| Pull-Up V·01 | 4 | 4-6 |
| Straight-Arm Pushdown V·03 | 4 | 4-6 |
| SUPERSET | ||
| Hex Bar Shrug V·07 | 4 | 4-6 |
| Cable Toe Raise V·02 | 4 | 4-6 |
| TRISET | ||
| One-Leg Standing Calf Raise V·16 | 4 | 4-6 |
| TRISET | ||
| One-Leg Seated Calf Raise V·05 | 4 | 4-6 |
| STAGE CLEAR! TOTAL VOLUME | 46 | 184–276 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Concentration Curl V·03 | 4 | 4-6 |
| SUPERSET | ||
| One-Arm Dumbbell Cross Body Lying Triceps Extension V·03 | 4 | 4-6 |
| Incline Dumbbell Curl V·05 | 3 | 4-6 |
| SUPERSET | ||
| Incline Dumbbell Lying Triceps Extension V·13 | 3 | 4-6 |
| Wrist Roller (flexion) V·01 | 3 | 1-2 |
| SUPERSET | ||
| Wrist Roller (extension) V·01 | 3 | 1-2 |
| Lying Leg Curl V·04 | 4 | 4-6 |
| SUPERSET | ||
| Leg Extension V·04 | 4 | 4-6 |
| Hanging Leg Raise V·05 | 4 | 4-6 |
| SUPERSET | ||
| Front Squat V·04 | 4 | 4-6 |
| Crunch V·07 | 4 | 4-6 |
| SUPERSET | ||
| Dumbbell Walking Lunge V·07 | 4 | 4-6 |
| Cable Woodchopper V·02 | 4 | 4-6 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 174–264 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Straight-Arm Pulldown V·04 | 2 | 4-6 |
| SUPERSET | ||
| Dumbbell Front Raise V·44 | 2 | 4-6 |
| Cable Rear Delt Flye V·03 | 2 | 4-6 |
| SUPERSET | ||
| Cable Crossover V·03 | 2 | 4-6 |
| Smith Machine Bent-Over Row V·28 | 3 | 4-6 |
| SUPERSET | ||
| Smith Machine Bench Press V·39 | 3 | 4-6 |
| Smith Machine Upright Row V·17 | 2 | 4-6 |
| SUPERSET | ||
| Smith Machine Decline Bench Press V·10 | 2 | 4-6 |
| Behind the Neck Lat Pulldown V·28 | 3 | 4-6 |
| SUPERSET | ||
| Smith Machine Behind-Neck Shoulder Press V·21 | 3 | 4-6 |
| Seated Calf Raise V·06 | 4 | 4-6 |
| TRISET | ||
| Leg Press Calf Raise V·04 | 4 | 4-6 |
| TRISET | ||
| Seated Toe Raise V·03 | 4 | 4-6 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 144–216 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Plank V·03 | 4 | to failure |
| SUPERSET | ||
| Hex Bar Deadlift V·04 | 4 | 8-10 |
| Machine Crunch V·10 | 4 | 8-10 |
| SUPERSET | ||
| Back Extension V·01 | 4 | 8-10 |
| One-Leg Lying Leg Curl V·02 | 4 | 8-10 |
| SUPERSET | ||
| One-Leg Leg Extension V·02 | 4 | 8-10 |
| Band Roundhouse Elbow V·01 | 4 | 8-10 |
| Reverse-Grip Triceps Pressdown V·06 | 4 | 8-10 |
| SUPERSET | ||
| Barbell Curl V·06 | 4 | 8-10 |
| Cable Triceps Kickback V·02 | 3 | 8-10 |
| SUPERSET | ||
| Behind-Back Cable Curl V·08 | 3 | 8-10 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 8-10 |
| SUPERSET | ||
| Dumbbell Wrist Curl V·03 | 3 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 352–440 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Lat Pulldown V·37 | 4 | 8-10 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 4 | 8-10 |
| Prone Dumbbell Rear Delt Raise V·19 | 4 | 8-10 |
| SUPERSET | ||
| Dumbbell Flye V·11 | 2 | 8-10 |
| One-Arm Cable Lateral Raise V·37 | 2 | 8-10 |
| SUPERSET | ||
| One-Arm High-Pulley Cable Crossover V·01 | 2 | 8-10 |
| Standing Dumbbell Shoulder Press Alternating Arms V·29 | 4 | 8-10 |
| SUPERSET | ||
| Pull-Up V·01 | 4 | 8-10 |
| Straight-Arm Pushdown V·03 | 4 | 8-10 |
| SUPERSET | ||
| Hex Bar Shrug V·07 | 4 | 8-10 |
| Cable Toe Raise V·02 | 4 | 8-10 |
| TRISET | ||
| One-Leg Standing Calf Raise V·16 | 4 | 8-10 |
| TRISET | ||
| One-Leg Seated Calf Raise V·05 | 4 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 46 | 368–460 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Concentration Curl V·03 | 4 | 8-10 |
| SUPERSET | ||
| One-Arm Dumbbell Cross Body Lying Triceps Extension V·03 | 4 | 8-10 |
| Incline Dumbbell Curl V·05 | 3 | 8-10 |
| SUPERSET | ||
| Incline Dumbbell Lying Triceps Extension V·13 | 3 | 8-10 |
| Wrist Roller (flexion) V·01 | 3 | 3-4 |
| SUPERSET | ||
| Wrist Roller (extension) V·01 | 3 | 3-4 |
| Lying Leg Curl V·04 | 4 | 8-10 |
| SUPERSET | ||
| Leg Extension V·04 | 4 | 8-10 |
| Hanging Leg Raise V·05 | 4 | 8-10 |
| SUPERSET | ||
| Front Squat V·04 | 4 | 8-10 |
| Crunch V·07 | 4 | 8-10 |
| SUPERSET | ||
| Dumbbell Walking Lunge V·07 | 4 | 8-10 |
| Cable Woodchopper V·02 | 4 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 354–444 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Straight-Arm Pulldown V·04 | 2 | 8-10 |
| SUPERSET | ||
| Dumbbell Front Raise V·44 | 2 | 8-10 |
| Cable Rear Delt Flye V·03 | 2 | 8-10 |
| SUPERSET | ||
| Cable Crossover V·03 | 2 | 8-10 |
| Smith Machine Bent-Over Row V·28 | 3 | 8-10 |
| SUPERSET | ||
| Smith Machine Bench Press V·39 | 3 | 8-10 |
| Smith Machine Upright Row V·17 | 2 | 8-10 |
| SUPERSET | ||
| Smith Machine Decline Bench Press V·10 | 2 | 8-10 |
| Behind the Neck Lat Pulldown V·28 | 3 | 8-10 |
| SUPERSET | ||
| Smith Machine Behind-Neck Shoulder Press V·21 | 3 | 8-10 |
| Seated Calf Raise V·06 | 4 | 8-10 |
| TRISET | ||
| Leg Press Calf Raise V·04 | 4 | 8-10 |
| TRISET | ||
| Seated Toe Raise V·03 | 4 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 288–360 REPS |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Hex Bar Deadlift V·04 | 4 | 12-15 |
| SUPERSET | ||
| Plank V·03 | 4 | to failure |
| Back Extension V·01 | 4 | 12-15 |
| SUPERSET | ||
| Machine Crunch V·10 | 4 | 12-15 |
| One-Leg Leg Extension V·02 | 4 | 12-15 |
| SUPERSET | ||
| One-Leg Lying Leg Curl V·02 | 4 | 12-15 |
| Band Roundhouse Elbow V·01 | 4 | 12-15 |
| Barbell Curl V·06 | 4 | 12-15 |
| SUPERSET | ||
| Reverse-Grip Triceps Pressdown V·06 | 4 | 12-15 |
| Behind-Back Cable Curl V·08 | 3 | 12-15 |
| SUPERSET | ||
| Cable Triceps Kickback V·02 | 3 | 12-15 |
| Dumbbell Wrist Curl V·03 | 3 | 12-15 |
| SUPERSET | ||
| Dumbbell Reverse Wrist Curl V·03 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 528–660 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Dumbbell Press V·18 | 4 | 12-15 |
| SUPERSET | ||
| Standing Lat Pulldown V·37 | 4 | 12-15 |
| Dumbbell Flye V·11 | 2 | 12-15 |
| SUPERSET | ||
| Prone Dumbbell Rear Delt Raise V·19 | 2 | 12-15 |
| One-Arm High-Pulley Cable Crossover V·01 | 2 | 12-15 |
| SUPERSET | ||
| One-Arm Cable Lateral Raise V·37 | 2 | 12-15 |
| Pull-Up V·01 | 4 | 12-15 |
| SUPERSET | ||
| Standing Dumbbell Shoulder Press Alternating Arms V·29 | 4 | 12-15 |
| Hex Bar Shrug V·07 | 4 | 12-15 |
| SUPERSET | ||
| Straight-Arm Pushdown V·03 | 4 | 12-15 |
| One-Leg Seated Calf Raise V·05 | 4 | 12-15 |
| TRISET | ||
| One-Leg Standing Calf Raise V·16 | 4 | 12-15 |
| TRISET | ||
| Cable Toe Raise V·02 | 4 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 44 | 528–660 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| One-Arm Dumbbell Cross Body Lying Triceps Extension V·03 | 4 | 12-15 |
| SUPERSET | ||
| Dumbbell Concentration Curl V·03 | 4 | 12-15 |
| Incline Dumbbell Lying Triceps Extension V·13 | 3 | 12-15 |
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 3 | 12-15 |
| Wrist Roller (extension) V·01 | 3 | 5-6 |
| SUPERSET | ||
| Wrist Roller (flexion) V·01 | 3 | 5-6 |
| Leg Extension V·04 | 4 | 12-15 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 4 | 12-15 |
| Front Squat V·04 | 4 | 12-15 |
| SUPERSET | ||
| Hanging Leg Raise V·05 | 4 | 12-15 |
| Dumbbell Walking Lunge V·07 | 4 | 12-15 |
| SUPERSET | ||
| Crunch V·07 | 4 | 12-15 |
| Cable Woodchopper V·02 | 4 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 534–666 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Front Raise V·44 | 2 | 12-15 |
| SUPERSET | ||
| Straight-Arm Pulldown V·04 | 2 | 12-15 |
| Cable Crossover V·03 | 2 | 12-15 |
| SUPERSET | ||
| Cable Rear Delt Flye V·03 | 2 | 12-15 |
| Smith Machine Bench Press V·39 | 3 | 12-15 |
| SUPERSET | ||
| Smith Machine Bent-Over Row V·28 | 3 | 12-15 |
| Smith Machine Decline Bench Press V·10 | 2 | 12-15 |
| SUPERSET | ||
| Smith Machine Upright Row V·17 | 2 | 12-15 |
| Smith Machine Behind-Neck Shoulder Press V·21 | 3 | 12-15 |
| SUPERSET | ||
| Behind the Neck Lat Pulldown V·28 | 3 | 12-15 |
| Leg Press Calf Raise V·04 | 4 | 12-15 |
| TRISET | ||
| Seated Calf Raise V·06 | 4 | 12-15 |
| TRISET | ||
| Seated Toe Raise V·03 | 4 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 432–540 REPS |
WEEK 7
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Plank V·03 | 4 | to failure |
| SUPERSET | ||
| Hex Bar Deadlift V·04 | 4 | 16-20 |
| Machine Crunch V·10 | 4 | 16-20 |
| SUPERSET | ||
| Back Extension V·01 | 4 | 16-20 |
| One-Leg Lying Leg Curl V·02 | 4 | 16-20 |
| SUPERSET | ||
| One-Leg Leg Extension V·02 | 4 | 16-20 |
| Band Roundhouse Elbow V·01 | 4 | 16-20 |
| Reverse-Grip Triceps Pressdown V·06 | 4 | 16-20 |
| SUPERSET | ||
| Barbell Curl V·06 | 4 | 16-20 |
| Cable Triceps Kickback V·02 | 3 | 16-20 |
| SUPERSET | ||
| Behind-Back Cable Curl V·08 | 3 | 16-20 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 16-20 |
| SUPERSET | ||
| Dumbbell Wrist Curl V·03 | 3 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 704–880 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Lat Pulldown V·37 | 4 | 16-20 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 4 | 16-20 |
| Prone Dumbbell Rear Delt Raise V·19 | 2 | 16-20 |
| SUPERSET | ||
| Dumbbell Flye V·11 | 2 | - |
| One-Arm Cable Lateral Raise V·37 | 2 | 16-20 |
| SUPERSET | ||
| One-Arm High-Pulley Cable Crossover V·01 | 2 | 16-20 |
| Standing Dumbbell Shoulder Press Alternating Arms V·29 | 4 | 16-20 |
| SUPERSET | ||
| Pull-Up V·01 | 4 | 16-20 |
| Straight-Arm Pushdown V·03 | 4 | 16-20 |
| SUPERSET | ||
| Hex Bar Shrug V·07 | 4 | 16-20 |
| Cable Toe Raise V·02 | 4 | 16-20 |
| TRISET | ||
| One-Leg Standing Calf Raise V·16 | 4 | 16-20 |
| TRISET | ||
| One-Leg Seated Calf Raise V·05 | 4 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 44 | 672–840 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Concentration Curl V·03 | 4 | 16-20 |
| SUPERSET | ||
| One-Arm Dumbbell Cross Body Lying Triceps Extension V·03 | 4 | 16-20 |
| Incline Dumbbell Curl V·05 | 3 | 16-20 |
| SUPERSET | ||
| Incline Dumbbell Lying Triceps Extension V·13 | 3 | 16-20 |
| Wrist Roller (flexion) V·01 | 3 | 7-8 |
| SUPERSET | ||
| Wrist Roller (extension) V·01 | 3 | 7-8 |
| Lying Leg Curl V·04 | 4 | 16-20 |
| SUPERSET | ||
| Leg Extension V·04 | 4 | 16-20 |
| Hanging Leg Raise V·05 | 4 | 16-20 |
| SUPERSET | ||
| Front Squat V·04 | 4 | 16-20 |
| Crunch V·07 | 4 | 16-20 |
| SUPERSET | ||
| Dumbbell Walking Lunge V·07 | 4 | 16-20 |
| Cable Woodchopper V·02 | 4 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 714–888 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Straight-Arm Pulldown V·04 | 2 | 16-20 |
| SUPERSET | ||
| Dumbbell Front Raise V·44 | 2 | 16-20 |
| Cable Rear Delt Flye V·03 | 2 | 16-20 |
| SUPERSET | ||
| Cable Crossover V·03 | 2 | 16-20 |
| Smith Machine Bent-Over Row V·28 | 3 | 16-20 |
| SUPERSET | ||
| Smith Machine Bench Press V·39 | 3 | 16-20 |
| Smith Machine Upright Row V·17 | 2 | 16-20 |
| SUPERSET | ||
| Smith Machine Decline Bench Press V·10 | 2 | 16-20 |
| Behind the Neck Lat Pulldown V·28 | 3 | 16-20 |
| SUPERSET | ||
| Smith Machine Behind-Neck Shoulder Press V·21 | 3 | 16-20 |
| Seated Calf Raise V·06 | 4 | 16-20 |
| TRISET | ||
| Leg Press Calf Raise V·04 | 4 | 16-20 |
| TRISET | ||
| Seated Toe Raise V·03 | 4 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 576–720 REPS |