SUPERMAN 2 PROGRAM – WEEKS 1-7
7 WEEKs28 DAYs371 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·11 | 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·40 | 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·48 | 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 (left leg in the air) V·05 | 4 | 16-20 |
| TRISET | ||
| One-Leg Seated Calf Raise (right leg in the air) V·06 | 4 | 16-20 |
| TRISET | ||
| One-Leg Standing Calf Raise V·16 | 4 | 16-20 |
| TRISET | ||
| Cable Toe Raise V·03 | 4 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 768–960 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·53 | 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·05 | 4 | 16-20 |
| TRISET | ||
| Seated Calf Raise V·07 | 4 | 16-20 |
| TRISET | ||
| Seated Toe Raise V·04 | 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·11 | 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·40 | 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·48 | 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·03 | 4 | 12-15 |
| TRISET | ||
| One-Leg Standing Calf Raise V·16 | 4 | 12-15 |
| TRISET | ||
| One-Leg Seated Calf Raise (left leg in the air) V·05 | 4 | 12-15 |
| TRISET | ||
| One-Leg Seated Calf Raise (right leg in the air) V·06 | 4 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 576–720 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·53 | 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·07 | 4 | 12-15 |
| TRISET | ||
| Leg Press Calf Raise V·05 | 4 | 12-15 |
| TRISET | ||
| Seated Toe Raise V·04 | 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·11 | 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·40 | 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·50 | 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 (left leg in the air) V·05 | 4 | 8-10 |
| TRISET | ||
| One-Leg Seated Calf Raise (right leg in the air) V·06 | 4 | 8-10 |
| TRISET | ||
| One-Leg Standing Calf Raise V·16 | 4 | 8-10 |
| TRISET | ||
| Cable Toe Raise V·03 | 4 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 384–480 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·53 | 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·05 | 4 | 8-10 |
| TRISET | ||
| Seated Calf Raise V·07 | 4 | 8-10 |
| TRISET | ||
| Seated Toe Raise V·04 | 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·11 | 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·40 | 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·48 | 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·03 | 4 | 4-6 |
| TRISET | ||
| One-Leg Standing Calf Raise V·16 | 4 | 4-6 |
| TRISET | ||
| One-Leg Seated Calf Raise (left leg in the air) V·05 | 4 | 4-6 |
| TRISET | ||
| One-Leg Seated Calf Raise (right leg in the air) V·06 | 4 | 4-6 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 200–300 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·53 | 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·07 | 4 | 4-6 |
| TRISET | ||
| Leg Press Calf Raise V·05 | 4 | 4-6 |
| TRISET | ||
| Seated Toe Raise V·04 | 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·11 | 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·40 | 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·48 | 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·03 | 4 | 8-10 |
| TRISET | ||
| One-Leg Standing Calf Raise V·16 | 4 | 8-10 |
| TRISET | ||
| One-Leg Seated Calf Raise (left leg in the air) V·05 | 4 | 8-10 |
| TRISET | ||
| One-Leg Seated Calf Raise (right leg in the air) V·06 | 4 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 50 | 400–500 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·53 | 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·07 | 4 | 8-10 |
| TRISET | ||
| Leg Press Calf Raise V·05 | 4 | 8-10 |
| TRISET | ||
| Seated Toe Raise V·04 | 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·11 | 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·40 | 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·48 | 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 (left leg in the air) V·05 | 4 | 12-15 |
| TRISET | ||
| One-Leg Seated Calf Raise (right leg in the air) V·06 | 4 | 12-15 |
| TRISET | ||
| One-Leg Standing Calf Raise V·16 | 4 | 12-15 |
| TRISET | ||
| Cable Toe Raise V·03 | 4 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 576–720 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·53 | 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·05 | 4 | 12-15 |
| TRISET | ||
| Seated Calf Raise V·07 | 4 | 12-15 |
| TRISET | ||
| Seated Toe Raise V·04 | 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·11 | 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·40 | 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·48 | 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·03 | 4 | 16-20 |
| TRISET | ||
| One-Leg Standing Calf Raise V·16 | 4 | 16-20 |
| TRISET | ||
| One-Leg Seated Calf Raise (left leg in the air) V·05 | 4 | 16-20 |
| TRISET | ||
| One-Leg Seated Calf Raise (right leg in the air) V·06 | 4 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 736–920 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·53 | 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·07 | 4 | 16-20 |
| TRISET | ||
| Leg Press Calf Raise V·05 | 4 | 16-20 |
| TRISET | ||
| Seated Toe Raise V·04 | 4 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 576–720 REPS |