WORLD 2 · THE PLANS

TABATA BUILDER – WEEKS 1-4

4 WEEKs20 DAYs497 MOVESREADY

A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 130 MOVES · 60 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·19220 sec.
Bench Press V·19220 sec.
Reverse-Grip Bench Press V·17220 sec.
Reverse-Grip Bench Press V·17220 sec.
Dumbbell Flye V·11220 sec.
Dumbbell Flye V·11220 sec.
Cable Crossover V·03220 sec.
Cable Crossover V·03220 sec.
Step-Up V·05220 sec.
Step-Up V·05220 sec.
Reverse-Grip Bent-Over Row V·03220 sec.
Reverse-Grip Bent-Over Row V·03220 sec.
Dumbbell Shoulder Press V·04220 sec.
Dumbbell Shoulder Press V·04220 sec.
Dumbbell Shrug V·10220 sec.
Dumbbell Shrug V·10220 sec.
Barbell Lying Triceps Extension V·06220 sec.
Barbell Lying Triceps Extension V·06220 sec.
Triceps Pressdown V·10220 sec.
Triceps Pressdown V·10220 sec.
Overhead Cable Triceps Extension (high pulley) V·13220 sec.
Overhead Cable Triceps Extension (high pulley) V·13220 sec.
Cable Woodchopper V·02220 sec.
Cable Woodchopper V·02220 sec.
Leg Press Calf Raise V·04220 sec.
Leg Press Calf Raise V·04220 sec.
High Cable Curl V·14220 sec.
High Cable Curl V·14220 sec.
Dumbbell Wrist Curl V·03220 sec.
Dumbbell Wrist Curl V·03220 sec.
STAGE CLEAR! TOTAL VOLUME60—

DAY 228 MOVES · 56 SETS

EXERCISESETSREPETITION RANGE
Squat V·04220 sec.
Squat V·04220 sec.
Deadlift V·03220 sec.
Deadlift V·03220 sec.
Barbell Hack Squat V·04220 sec.
Barbell Hack Squat V·04220 sec.
Walking Lunge V·06220 sec.
Walking Lunge V·06220 sec.
Cable Reverse-Grip Chest Press V·74220 sec.
Cable Reverse-Grip Chest Press V·74220 sec.
Reverse-Grip Lat Pulldown V·31220 sec.
Reverse-Grip Lat Pulldown V·31220 sec.
Cable Front Raise V·41220 sec.
Cable Front Raise V·41220 sec.
Straight-Arm Pushdown V·03220 sec.
Straight-Arm Pushdown V·03220 sec.
Dumbbell Overhead Triceps Extension V·06220 sec.
Dumbbell Overhead Triceps Extension V·06220 sec.
Prone Incline Dumbbell Curl V·01220 sec.
Prone Incline Dumbbell Curl V·01220 sec.
Dumbbell Reverse Wrist Curl V·03220 sec.
Dumbbell Reverse Wrist Curl V·03220 sec.
Hip Thrust V·03220 sec.
Hip Thrust V·03220 sec.
Standing Calf Raise V·08220 sec.
Standing Calf Raise V·08220 sec.
Seated Calf Raise V·06220 sec.
Seated Calf Raise V·06220 sec.
STAGE CLEAR! TOTAL VOLUME56—

DAY 328 MOVES · 56 SETS

EXERCISESETSREPETITION RANGE
Standing Barbell Shoulder Press V·35220 sec.
Standing Barbell Shoulder Press V·35220 sec.
Dumbbell Upright Row V·10220 sec.
Dumbbell Upright Row V·10220 sec.
Dumbbell Lateral Raise V·45220 sec.
Dumbbell Lateral Raise V·45220 sec.
Standing Cable Reverse Flye V·07220 sec.
Standing Cable Reverse Flye V·07220 sec.
Barbell Shrug V·05220 sec.
Barbell Shrug V·05220 sec.
Barbell Behind-Back Shrug V·02220 sec.
Barbell Behind-Back Shrug V·02220 sec.
Romanian Deadlift V·03220 sec.
Romanian Deadlift V·03220 sec.
Low-Pulley Cable Crossover V·05220 sec.
Low-Pulley Cable Crossover V·05220 sec.
Straight-Arm Pulldown V·04220 sec.
Straight-Arm Pulldown V·04220 sec.
Cable Toe Raise V·02220 sec.
Cable Toe Raise V·02220 sec.
Dumbbell Kickback V·05220 sec.
Dumbbell Kickback V·05220 sec.
Behind-Back Cable Curl V·08220 sec.
Behind-Back Cable Curl V·08220 sec.
Behind-Back Wrist Curl V·02220 sec.
Behind-Back Wrist Curl V·02220 sec.
Plank V·03220 sec.
Plank V·03220 sec.
STAGE CLEAR! TOTAL VOLUME56—

DAY 430 MOVES · 60 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·05220 sec.
Barbell Bent-Over Row V·05220 sec.
Wide-Grip Lat Pulldown V·30220 sec.
Wide-Grip Lat Pulldown V·30220 sec.
Seated Cable Row V·59220 sec.
Seated Cable Row V·59220 sec.
Straight-Arm Pulldown V·04220 sec.
Straight-Arm Pulldown V·04220 sec.
Incline Dumbbell Press V·18220 sec.
Incline Dumbbell Press V·18220 sec.
Front Squat V·04220 sec.
Front Squat V·04220 sec.
Face Pull V·02220 sec.
Face Pull V·02220 sec.
Smith Machine Behind-Back Shrug V·05220 sec.
Smith Machine Behind-Back Shrug V·05220 sec.
Standing Calf Raise V·08220 sec.
Standing Calf Raise V·08220 sec.
Lying Cable Triceps Extension V·10220 sec.
Lying Cable Triceps Extension V·10220 sec.
Lying Cable Curl V·58220 sec.
Lying Cable Curl V·58220 sec.
Dumbbell Reverse Wrist Curl V·03220 sec.
Dumbbell Reverse Wrist Curl V·03220 sec.
Side Plank V·05220 sec.
Side Plank V·05220 sec.
Reverse Crunch V·01220 sec.
Reverse Crunch V·01220 sec.
Weighted Crunch V·03220 sec.
Weighted Crunch V·03220 sec.
STAGE CLEAR! TOTAL VOLUME60—

DAY 526 MOVES · 52 SETS

EXERCISESETSREPETITION RANGE
Barbell Curl V·06220 sec.
Barbell Curl V·06220 sec.
Incline Dumbbell Curl V·05220 sec.
Incline Dumbbell Curl V·05220 sec.
Hammer Curl V·03220 sec.
Hammer Curl V·03220 sec.
Leg Press V·02220 sec.
Leg Press V·02220 sec.
Leg Press Calf Raise V·04220 sec.
Leg Press Calf Raise V·04220 sec.
Cable Flye V·28220 sec.
Cable Flye V·28220 sec.
Straight-Arm Pulldown V·04220 sec.
Straight-Arm Pulldown V·04220 sec.
Cable Upright Row V·07220 sec.
Cable Upright Row V·07220 sec.
Cable Shrug V·04220 sec.
Cable Shrug V·04220 sec.
Reverse-Grip Triceps Pressdown V·06220 sec.
Reverse-Grip Triceps Pressdown V·06220 sec.
Side Plank V·05220 sec.
Side Plank V·05220 sec.
Barbell Wrist Curl V·01220 sec.
Barbell Wrist Curl V·01220 sec.
Barbell Reverse Wrist Curl V·01220 sec.
Barbell Reverse Wrist Curl V·01220 sec.
STAGE CLEAR! TOTAL VOLUME52—

WEEK 2

DAY 130 MOVES · 90 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·19420 sec.
Bench Press V·19220 sec.
Reverse-Grip Bench Press V·17420 sec.
Reverse-Grip Bench Press V·17220 sec.
Dumbbell Flye V·11420 sec.
Dumbbell Flye V·11220 sec.
Cable Crossover V·03420 sec.
Cable Crossover V·03220 sec.
Step-Up V·05420 sec.
Step-Up V·05220 sec.
Reverse-Grip Bent-Over Row V·03420 sec.
Reverse-Grip Bent-Over Row V·03220 sec.
Dumbbell Shoulder Press V·04420 sec.
Dumbbell Shoulder Press V·04220 sec.
Dumbbell Shrug V·10420 sec.
Dumbbell Shrug V·10220 sec.
Barbell Lying Triceps Extension V·06420 sec.
Barbell Lying Triceps Extension V·06220 sec.
Triceps Pressdown V·10420 sec.
Triceps Pressdown V·10220 sec.
Overhead Cable Triceps Extension (high pulley) V·13420 sec.
Overhead Cable Triceps Extension (high pulley) V·13220 sec.
Cable Woodchopper V·02420 sec.
Cable Woodchopper V·02220 sec.
Leg Press Calf Raise V·04420 sec.
Leg Press Calf Raise V·04220 sec.
High Cable Curl V·14420 sec.
High Cable Curl V·14220 sec.
Dumbbell Wrist Curl V·03420 sec.
Dumbbell Wrist Curl V·03220 sec.
STAGE CLEAR! TOTAL VOLUME90—

DAY 228 MOVES · 84 SETS

EXERCISESETSREPETITION RANGE
Squat V·04420 sec.
Squat V·04220 sec.
Deadlift V·03420 sec.
Deadlift V·03220 sec.
Barbell Hack Squat V·04420 sec.
Barbell Hack Squat V·04220 sec.
Walking Lunge V·06420 sec.
Walking Lunge V·06220 sec.
Cable Reverse-Grip Chest Press V·74420 sec.
Cable Reverse-Grip Chest Press V·74220 sec.
Reverse-Grip Lat Pulldown V·31420 sec.
Reverse-Grip Lat Pulldown V·31220 sec.
Cable Front Raise V·41420 sec.
Cable Front Raise V·41220 sec.
Straight-Arm Pushdown V·03420 sec.
Straight-Arm Pushdown V·03220 sec.
Dumbbell Overhead Triceps Extension V·06420 sec.
Dumbbell Overhead Triceps Extension V·06220 sec.
Prone Incline Dumbbell Curl V·01420 sec.
Prone Incline Dumbbell Curl V·01220 sec.
Dumbbell Reverse Wrist Curl V·03420 sec.
Dumbbell Reverse Wrist Curl V·03220 sec.
Hip Thrust V·03420 sec.
Hip Thrust V·03220 sec.
Standing Calf Raise V·08420 sec.
Standing Calf Raise V·08220 sec.
Seated Calf Raise V·06420 sec.
Seated Calf Raise V·06220 sec.
STAGE CLEAR! TOTAL VOLUME84—

DAY 328 MOVES · 84 SETS

EXERCISESETSREPETITION RANGE
Standing Barbell Shoulder Press V·35420 sec.
Standing Barbell Shoulder Press V·35220 sec.
Dumbbell Upright Row V·10420 sec.
Dumbbell Upright Row V·10220 sec.
Dumbbell Lateral Raise V·45420 sec.
Dumbbell Lateral Raise V·45220 sec.
Standing Cable Reverse Flye V·07420 sec.
Standing Cable Reverse Flye V·07220 sec.
Barbell Shrug V·05420 sec.
Barbell Shrug V·05220 sec.
Barbell Behind-Back Shrug V·02420 sec.
Barbell Behind-Back Shrug V·02220 sec.
Romanian Deadlift V·03420 sec.
Romanian Deadlift V·03220 sec.
Low-Pulley Cable Crossover V·05420 sec.
Low-Pulley Cable Crossover V·05220 sec.
Straight-Arm Pulldown V·04420 sec.
Straight-Arm Pulldown V·04220 sec.
Cable Toe Raise V·02420 sec.
Cable Toe Raise V·02220 sec.
Dumbbell Kickback V·05420 sec.
Dumbbell Kickback V·05220 sec.
Behind-Back Cable Curl V·08420 sec.
Behind-Back Cable Curl V·08220 sec.
Behind-Back Wrist Curl V·02420 sec.
Behind-Back Wrist Curl V·02220 sec.
Plank V·03420 sec.
Plank V·03220 sec.
STAGE CLEAR! TOTAL VOLUME84—

DAY 430 MOVES · 90 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·05420 sec.
Barbell Bent-Over Row V·05220 sec.
Wide-Grip Lat Pulldown V·30420 sec.
Wide-Grip Lat Pulldown V·30220 sec.
Seated Cable Row V·59420 sec.
Seated Cable Row V·59220 sec.
Straight-Arm Pulldown V·04420 sec.
Straight-Arm Pulldown V·04220 sec.
Incline Dumbbell Press V·18420 sec.
Incline Dumbbell Press V·18220 sec.
Front Squat V·04420 sec.
Front Squat V·04220 sec.
Face Pull V·02420 sec.
Face Pull V·02220 sec.
Smith Machine Behind-Back Shrug V·05420 sec.
Smith Machine Behind-Back Shrug V·05220 sec.
Standing Calf Raise V·08420 sec.
Standing Calf Raise V·08220 sec.
Lying Cable Triceps Extension V·10420 sec.
Lying Cable Triceps Extension V·10220 sec.
Lying Cable Curl V·58420 sec.
Lying Cable Curl V·58220 sec.
Dumbbell Reverse Wrist Curl V·03420 sec.
Dumbbell Reverse Wrist Curl V·03220 sec.
Side Plank V·05420 sec.
Side Plank V·05220 sec.
Reverse Crunch V·01420 sec.
Reverse Crunch V·01220 sec.
Weighted Crunch V·03420 sec.
Weighted Crunch V·03220 sec.
STAGE CLEAR! TOTAL VOLUME90—

DAY 526 MOVES · 78 SETS

EXERCISESETSREPETITION RANGE
Barbell Curl V·06420 sec.
Barbell Curl V·06220 sec.
Incline Dumbbell Curl V·05420 sec.
Incline Dumbbell Curl V·05220 sec.
Hammer Curl V·03420 sec.
Hammer Curl V·03220 sec.
Leg Press V·02420 sec.
Leg Press V·02220 sec.
Leg Press Calf Raise V·04420 sec.
Leg Press Calf Raise V·04220 sec.
Cable Flye V·28420 sec.
Cable Flye V·28220 sec.
Straight-Arm Pulldown V·04420 sec.
Straight-Arm Pulldown V·04220 sec.
Cable Upright Row V·07420 sec.
Cable Upright Row V·07220 sec.
Cable Shrug V·04420 sec.
Cable Shrug V·04220 sec.
Reverse-Grip Triceps Pressdown V·06420 sec.
Reverse-Grip Triceps Pressdown V·06220 sec.
Side Plank V·05420 sec.
Side Plank V·05220 sec.
Barbell Wrist Curl V·01420 sec.
Barbell Wrist Curl V·01220 sec.
Barbell Reverse Wrist Curl V·01420 sec.
Barbell Reverse Wrist Curl V·01220 sec.
STAGE CLEAR! TOTAL VOLUME78—

WEEK 3

DAY 130 MOVES · 120 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·19620 sec.
Bench Press V·19220 sec.
Reverse-Grip Bench Press V·17620 sec.
Reverse-Grip Bench Press V·17220 sec.
Dumbbell Flye V·11620 sec.
Dumbbell Flye V·11220 sec.
Cable Crossover V·03620 sec.
Cable Crossover V·03220 sec.
Step-Up V·05620 sec.
Step-Up V·05220 sec.
Reverse-Grip Bent-Over Row V·03620 sec.
Reverse-Grip Bent-Over Row V·03220 sec.
Dumbbell Shoulder Press V·04620 sec.
Dumbbell Shoulder Press V·04220 sec.
Dumbbell Shrug V·10620 sec.
Dumbbell Shrug V·10220 sec.
Barbell Lying Triceps Extension V·06620 sec.
Barbell Lying Triceps Extension V·06220 sec.
Triceps Pressdown V·10620 sec.
Triceps Pressdown V·10220 sec.
Overhead Cable Triceps Extension (high pulley) V·13620 sec.
Overhead Cable Triceps Extension (high pulley) V·13220 sec.
Cable Woodchopper V·02620 sec.
Cable Woodchopper V·02220 sec.
Leg Press Calf Raise V·04620 sec.
Leg Press Calf Raise V·04220 sec.
High Cable Curl V·14620 sec.
High Cable Curl V·14220 sec.
Dumbbell Wrist Curl V·03620 sec.
Dumbbell Wrist Curl V·03220 sec.
STAGE CLEAR! TOTAL VOLUME120—

DAY 228 MOVES · 112 SETS

EXERCISESETSREPETITION RANGE
Squat V·04620 sec.
Squat V·04220 sec.
Deadlift V·03620 sec.
Deadlift V·03220 sec.
Barbell Hack Squat V·04620 sec.
Barbell Hack Squat V·04220 sec.
Walking Lunge V·06620 sec.
Walking Lunge V·06220 sec.
Cable Reverse-Grip Chest Press V·74620 sec.
Cable Reverse-Grip Chest Press V·74220 sec.
Reverse-Grip Lat Pulldown V·31620 sec.
Reverse-Grip Lat Pulldown V·31220 sec.
Cable Front Raise V·41620 sec.
Cable Front Raise V·41220 sec.
Straight-Arm Pushdown V·03620 sec.
Straight-Arm Pushdown V·03220 sec.
Dumbbell Overhead Triceps Extension V·06620 sec.
Dumbbell Overhead Triceps Extension V·06220 sec.
Prone Incline Dumbbell Curl V·01620 sec.
Prone Incline Dumbbell Curl V·01220 sec.
Dumbbell Reverse Wrist Curl V·03620 sec.
Dumbbell Reverse Wrist Curl V·03220 sec.
Hip Thrust V·03620 sec.
Hip Thrust V·03220 sec.
Standing Calf Raise V·08620 sec.
Standing Calf Raise V·08220 sec.
Seated Calf Raise V·06620 sec.
Seated Calf Raise V·06220 sec.
STAGE CLEAR! TOTAL VOLUME112—

DAY 328 MOVES · 112 SETS

EXERCISESETSREPETITION RANGE
Standing Barbell Shoulder Press V·35620 sec.
Standing Barbell Shoulder Press V·35220 sec.
Dumbbell Upright Row V·10620 sec.
Dumbbell Upright Row V·10220 sec.
Dumbbell Lateral Raise V·45620 sec.
Dumbbell Lateral Raise V·45220 sec.
Standing Cable Reverse Flye V·07620 sec.
Standing Cable Reverse Flye V·07220 sec.
Barbell Shrug V·05620 sec.
Barbell Shrug V·05220 sec.
Barbell Behind-Back Shrug V·02620 sec.
Barbell Behind-Back Shrug V·02220 sec.
Romanian Deadlift V·03620 sec.
Romanian Deadlift V·03220 sec.
Low-Pulley Cable Crossover V·05620 sec.
Low-Pulley Cable Crossover V·05220 sec.
Straight-Arm Pulldown V·04620 sec.
Straight-Arm Pulldown V·04220 sec.
Cable Toe Raise V·02620 sec.
Cable Toe Raise V·02220 sec.
Dumbbell Kickback V·05620 sec.
Dumbbell Kickback V·05220 sec.
Behind-Back Cable Curl V·08620 sec.
Behind-Back Cable Curl V·08220 sec.
Behind-Back Wrist Curl V·02620 sec.
Behind-Back Wrist Curl V·02220 sec.
Plank V·03620 sec.
Plank V·03220 sec.
STAGE CLEAR! TOTAL VOLUME112—

DAY 430 MOVES · 120 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·05620 sec.
Barbell Bent-Over Row V·05220 sec.
Wide-Grip Lat Pulldown V·30620 sec.
Wide-Grip Lat Pulldown V·30220 sec.
Seated Cable Row V·59620 sec.
Seated Cable Row V·59220 sec.
Straight-Arm Pulldown V·04620 sec.
Straight-Arm Pulldown V·04220 sec.
Incline Dumbbell Press V·18620 sec.
Incline Dumbbell Press V·18220 sec.
Front Squat V·04620 sec.
Front Squat V·04220 sec.
Face Pull V·02620 sec.
Face Pull V·02220 sec.
Smith Machine Behind-Back Shrug V·05620 sec.
Smith Machine Behind-Back Shrug V·05220 sec.
Standing Calf Raise V·08620 sec.
Standing Calf Raise V·08220 sec.
Lying Cable Triceps Extension V·10620 sec.
Lying Cable Triceps Extension V·10220 sec.
Lying Cable Curl V·58620 sec.
Lying Cable Curl V·58220 sec.
Dumbbell Reverse Wrist Curl V·03620 sec.
Dumbbell Reverse Wrist Curl V·03220 sec.
Side Plank V·05620 sec.
Side Plank V·05220 sec.
Reverse Crunch V·01620 sec.
Reverse Crunch V·01220 sec.
Weighted Crunch V·03620 sec.
Weighted Crunch V·03220 sec.
STAGE CLEAR! TOTAL VOLUME120—

DAY 526 MOVES · 104 SETS

EXERCISESETSREPETITION RANGE
Barbell Curl V·06620 sec.
Barbell Curl V·06220 sec.
Incline Dumbbell Curl V·05620 sec.
Incline Dumbbell Curl V·05220 sec.
Hammer Curl V·03620 sec.
Hammer Curl V·03220 sec.
Leg Press V·02620 sec.
Leg Press V·02220 sec.
Leg Press Calf Raise V·04620 sec.
Leg Press Calf Raise V·04220 sec.
Cable Flye V·28620 sec.
Cable Flye V·28220 sec.
Straight-Arm Pulldown V·04620 sec.
Straight-Arm Pulldown V·04220 sec.
Cable Upright Row V·07620 sec.
Cable Upright Row V·07220 sec.
Cable Shrug V·04620 sec.
Cable Shrug V·04220 sec.
Reverse-Grip Triceps Pressdown V·06620 sec.
Reverse-Grip Triceps Pressdown V·06220 sec.
Side Plank V·05620 sec.
Side Plank V·05220 sec.
Barbell Wrist Curl V·01620 sec.
Barbell Wrist Curl V·01220 sec.
Barbell Reverse Wrist Curl V·01620 sec.
Barbell Reverse Wrist Curl V·01220 sec.
STAGE CLEAR! TOTAL VOLUME104—

WEEK 4

DAY 115 MOVES · 120 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·19820 sec.
Reverse-Grip Bench Press V·17820 sec.
Dumbbell Flye V·11820 sec.
Cable Crossover V·03820 sec.
Step-Up V·05820 sec.
Reverse-Grip Bent-Over Row V·03820 sec.
Dumbbell Shoulder Press V·04820 sec.
Dumbbell Shrug V·10820 sec.
Barbell Lying Triceps Extension V·06820 sec.
Triceps Pressdown V·10820 sec.
Overhead Cable Triceps Extension (high pulley) V·13820 sec.
Cable Woodchopper V·02820 sec.
Leg Press Calf Raise V·04820 sec.
High Cable Curl V·14820 sec.
Dumbbell Wrist Curl V·03820 sec.
STAGE CLEAR! TOTAL VOLUME120—

DAY 214 MOVES · 112 SETS

EXERCISESETSREPETITION RANGE
Squat V·04820 sec.
Deadlift V·03820 sec.
Barbell Hack Squat V·04820 sec.
Walking Lunge V·06820 sec.
Cable Reverse-Grip Chest Press V·74820 sec.
Reverse-Grip Lat Pulldown V·31820 sec.
Cable Front Raise V·41820 sec.
Straight-Arm Pushdown V·03820 sec.
Dumbbell Overhead Triceps Extension V·06820 sec.
Prone Incline Dumbbell Curl V·01820 sec.
Dumbbell Reverse Wrist Curl V·03820 sec.
Hip Thrust V·03820 sec.
Standing Calf Raise V·08820 sec.
Seated Calf Raise V·06820 sec.
STAGE CLEAR! TOTAL VOLUME112—

DAY 314 MOVES · 112 SETS

EXERCISESETSREPETITION RANGE
Standing Barbell Shoulder Press V·35820 sec.
Dumbbell Upright Row V·10820 sec.
Dumbbell Lateral Raise V·45820 sec.
Standing Cable Reverse Flye V·07820 sec.
Barbell Shrug V·05820 sec.
Barbell Behind-Back Shrug V·02820 sec.
Romanian Deadlift V·03820 sec.
Low-Pulley Cable Crossover V·05820 sec.
Straight-Arm Pulldown V·04820 sec.
Cable Toe Raise V·02820 sec.
Dumbbell Kickback V·05820 sec.
Behind-Back Cable Curl V·08820 sec.
Behind-Back Wrist Curl V·02820 sec.
Plank V·03820 sec.
STAGE CLEAR! TOTAL VOLUME112—

DAY 415 MOVES · 120 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·05820 sec.
Wide-Grip Lat Pulldown V·30820 sec.
Seated Cable Row V·59820 sec.
Straight-Arm Pulldown V·04820 sec.
Incline Dumbbell Press V·18820 sec.
Front Squat V·04820 sec.
Face Pull V·02820 sec.
Smith Machine Behind-Back Shrug V·05820 sec.
Standing Calf Raise V·08820 sec.
Lying Cable Triceps Extension V·10820 sec.
Lying Cable Curl V·58820 sec.
Dumbbell Reverse Wrist Curl V·03820 sec.
Side Plank V·05820 sec.
Reverse Crunch V·01820 sec.
Weighted Crunch V·03820 sec.
STAGE CLEAR! TOTAL VOLUME120—

DAY 513 MOVES · 104 SETS

EXERCISESETSREPETITION RANGE
Barbell Curl V·06820 sec.
Incline Dumbbell Curl V·05820 sec.
Hammer Curl V·03820 sec.
Leg Press V·02820 sec.
Leg Press Calf Raise V·04820 sec.
Cable Flye V·28820 sec.
Straight-Arm Pulldown V·04820 sec.
Cable Upright Row V·07820 sec.
Cable Shrug V·04820 sec.
Reverse-Grip Triceps Pressdown V·06820 sec.
Side Plank V·05820 sec.
Barbell Wrist Curl V·01820 sec.
Barbell Reverse Wrist Curl V·01820 sec.
STAGE CLEAR! TOTAL VOLUME104—