WORLD 2 · THE PLANS

THE DAILY GRIND AT HOME – WEEKS 1-5

5 WEEKs25 DAYs295 MOVESREADY

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

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WEEK 1

DAY 113 MOVES · 51 SETS

EXERCISESETSREPETITION RANGE
Band Standing Chest Press V·5348-10
SUPERSET
Band Bent-Over Row V·0248-10
Band Squat V·1548-10
SUPERSET
Band Curl V·0348-10
Band Shoulder Press V·2548-10
SUPERSET
Band Standing Crunch V·1148-10
Band Cross-Body Triceps Extension V·0148-10
SUPERSET
Band Behind-Back Shrug V·0148-10
Band Seated Calf Raise V·0148-10
SUPERSET
Band Wrist Curl V·0748-10
Band Toe Raise (left leg in the air) V·0148-10
SUPERSET
Band Toe Raise (right leg in the air) V·0248-10
SUPERSET
Band External Rotation V·0138-10
STAGE CLEAR! TOTAL VOLUME51408–510 REPS

DAY 212 MOVES · 48 SETS

EXERCISESETSREPETITION RANGE
Band Bent-Over Rear Delt Raise V·73418-20
SUPERSET
Band One-Arm Flye V·34418-20
Band Kneeling Lat Pulldown V·09418-20
SUPERSET
Band Overhead Triceps Extension V·11418-20
Band Hack Squat V·01418-20
SUPERSET
Plank V·03418-20
Band Shrug V·02418-20
SUPERSET
Band Straight-Arm Pushdown V·01418-20
Band Behind-Back Curl V·10418-20
SUPERSET
Band Internal Rotation V·01418-20
Band Standing Calf Raise V·01418-20
SUPERSET
Band Reverse Wrist Curl V·04418-20
STAGE CLEAR! TOTAL VOLUME48864–960 REPS

DAY 311 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Band Standing Incline Press V·56412-15
SUPERSET
Band Shrug V·02412-15
Band Straight-Arm Pulldown V·01412-15
SUPERSET
Band Lateral Raise V·43412-15
Band Triceps Kickback V·06412-15
SUPERSET
Band Concentration Curl V·04412-15
Band Lunge V·01412-15
SUPERSET
Band Calf Extension (left leg in the air) V·01412-15
SUPERSET
Band Calf Extension (right leg in the air) V·02412-15
Reverse Crunch V·01412-15
SUPERSET
Band Wrist Curl V·07412-15
STAGE CLEAR! TOTAL VOLUME44528–660 REPS

DAY 413 MOVES · 49 SETS

EXERCISESETSREPETITION RANGE
Band Reverse-Grip Chest Press V·6543-6
SUPERSET
Band Seated Curl V·1843-6
Band Deadlift V·0143-6
SUPERSET
Band Alternating Shoulder Press V·2443-6
Band Kneeling Reverse-Grip Lat Pulldown V·0643-6
SUPERSET
Band Triceps Pressdown V·0743-6
Band Behind-Back Shrug V·0143-6
SUPERSET
Band Seated Calf Raise V·0143-6
Standing Band Y-Raise V·0443-6
SUPERSET
Band Reverse Wrist Curl V·0443-6
Band Oblique Pushdown V·0133-6
SUPERSET
Band Toe Raise (left leg in the air) V·0133-6
SUPERSET
Band Toe Raise (right leg in the air) V·0233-6
STAGE CLEAR! TOTAL VOLUME49147–294 REPS

DAY 510 MOVES · 40 SETS

EXERCISESETSREPETITION RANGE
Dips V·02425-30
SUPERSET
Straight-Arm Dip V·02425-30
Band Standing One-Arm Row V·96425-30
SUPERSET
Band Standing Calf Raise V·01425-30
Band One-Arm High Curl V·10425-30
SUPERSET
Band One-Arm Flye V·34425-30
Band Close-Grip Chest Press V·57425-30
SUPERSET
Band Step-Up V·01425-30
Band Behind-Back Wrist Curl V·01425-30
SUPERSET
Band Romanian Deadlift V·01425-30
STAGE CLEAR! TOTAL VOLUME401000–1200 REPS

WEEK 2

DAY 113 MOVES · 51 SETS

EXERCISESETSREPETITION RANGE
Band Standing Chest Press V·5343-6
SUPERSET
Band Bent-Over Row V·0243-6
Band Squat V·1543-6
SUPERSET
Band Curl V·0343-6
Band Shoulder Press V·2543-6
SUPERSET
Band Standing Crunch V·1143-6
Band Cross-Body Triceps Extension V·0143-6
SUPERSET
Band Behind-Back Shrug V·0143-6
Band Seated Calf Raise V·0143-6
SUPERSET
Band Wrist Curl V·0743-6
Band Toe Raise (left leg in the air) V·0143-6
SUPERSET
Band Toe Raise (right leg in the air) V·0243-6
SUPERSET
Band External Rotation V·0133-6
STAGE CLEAR! TOTAL VOLUME51153–306 REPS

DAY 212 MOVES · 48 SETS

EXERCISESETSREPETITION RANGE
Band Bent-Over Rear Delt Raise V·73425-30
SUPERSET
Band One-Arm Flye V·34425-30
Band Kneeling Lat Pulldown V·09425-30
SUPERSET
Band Overhead Triceps Extension V·11425-30
Band Hack Squat V·01425-30
SUPERSET
Plank V·03425-30
Band Shrug V·02425-30
SUPERSET
Band Straight-Arm Pushdown V·01425-30
Band Behind-Back Curl V·10425-30
SUPERSET
Band Internal Rotation V·01425-30
Band Standing Calf Raise V·01425-30
SUPERSET
Band Reverse Wrist Curl V·04425-30
STAGE CLEAR! TOTAL VOLUME481200–1440 REPS

DAY 311 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Band Standing Incline Press V·56418-20
SUPERSET
Band Shrug V·02418-20
Band Straight-Arm Pulldown V·01418-20
SUPERSET
Band Lateral Raise V·43418-20
Band Triceps Kickback V·06418-20
SUPERSET
Band Concentration Curl V·04418-20
Band Lunge V·01418-20
SUPERSET
Band Calf Extension (left leg in the air) V·01418-20
SUPERSET
Band Calf Extension (right leg in the air) V·02418-20
Reverse Crunch V·01418-20
SUPERSET
Band Wrist Curl V·07418-20
STAGE CLEAR! TOTAL VOLUME44792–880 REPS

DAY 413 MOVES · 49 SETS

EXERCISESETSREPETITION RANGE
Band Reverse-Grip Chest Press V·65412-15
SUPERSET
Band Seated Curl V·18412-15
Band Deadlift V·01412-15
SUPERSET
Band Alternating Shoulder Press V·24412-15
Band Kneeling Reverse-Grip Lat Pulldown V·06412-15
SUPERSET
Band Triceps Pressdown V·07412-15
Band Behind-Back Shrug V·01412-15
SUPERSET
Band Seated Calf Raise V·01412-15
Standing Band Y-Raise V·04412-15
SUPERSET
Band Reverse Wrist Curl V·04412-15
Band Oblique Pushdown V·01312-15
SUPERSET
Band Toe Raise (left leg in the air) V·01312-15
SUPERSET
Band Toe Raise (right leg in the air) V·02312-15
STAGE CLEAR! TOTAL VOLUME49588–735 REPS

DAY 510 MOVES · 40 SETS

EXERCISESETSREPETITION RANGE
Dips V·0248-10
SUPERSET
Straight-Arm Dip V·0248-10
Band Standing One-Arm Row V·9648-10
SUPERSET
Band Standing Calf Raise V·0148-10
Band One-Arm High Curl V·1048-10
SUPERSET
Band One-Arm Flye V·3448-10
Band Close-Grip Chest Press V·5748-10
SUPERSET
Band Step-Up V·0148-10
Band Behind-Back Wrist Curl V·0148-10
SUPERSET
Band Romanian Deadlift V·0148-10
STAGE CLEAR! TOTAL VOLUME40320–400 REPS

WEEK 3

DAY 113 MOVES · 51 SETS

EXERCISESETSREPETITION RANGE
Band Standing Chest Press V·53425-30
SUPERSET
Band Bent-Over Row V·02425-30
Band Squat V·15425-30
SUPERSET
Band Curl V·03425-30
Band Shoulder Press V·25425-30
SUPERSET
Band Standing Crunch V·11425-30
Band Cross-Body Triceps Extension V·01425-30
SUPERSET
Band Behind-Back Shrug V·01425-30
Band Seated Calf Raise V·01425-30
SUPERSET
Band Wrist Curl V·07425-30
Band Toe Raise (left leg in the air) V·01425-30
SUPERSET
Band Toe Raise (right leg in the air) V·02425-30
SUPERSET
Band External Rotation V·01325-30
STAGE CLEAR! TOTAL VOLUME511275–1530 REPS

DAY 212 MOVES · 48 SETS

EXERCISESETSREPETITION RANGE
Band Bent-Over Rear Delt Raise V·7348-10
SUPERSET
Band One-Arm Flye V·3448-10
Band Kneeling Lat Pulldown V·0948-10
SUPERSET
Band Overhead Triceps Extension V·1148-10
Band Hack Squat V·0148-10
SUPERSET
Plank V·0348-10
Band Shrug V·0248-10
SUPERSET
Band Straight-Arm Pushdown V·0148-10
Band Behind-Back Curl V·1048-10
SUPERSET
Band Internal Rotation V·0148-10
Band Standing Calf Raise V·0148-10
SUPERSET
Band Reverse Wrist Curl V·0448-10
STAGE CLEAR! TOTAL VOLUME48384–480 REPS

DAY 311 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Band Standing Incline Press V·5643-6
SUPERSET
Band Shrug V·0243-6
Band Straight-Arm Pulldown V·0143-6
SUPERSET
Band Lateral Raise V·4343-6
Band Triceps Kickback V·0643-6
SUPERSET
Band Concentration Curl V·0443-6
Band Lunge V·0143-6
SUPERSET
Band Calf Extension (left leg in the air) V·0143-6
SUPERSET
Band Calf Extension (right leg in the air) V·0243-6
Reverse Crunch V·0143-6
SUPERSET
Band Wrist Curl V·0743-6
STAGE CLEAR! TOTAL VOLUME44132–264 REPS

DAY 413 MOVES · 49 SETS

EXERCISESETSREPETITION RANGE
Band Reverse-Grip Chest Press V·65418-20
SUPERSET
Band Seated Curl V·18418-20
Band Deadlift V·01418-20
SUPERSET
Band Alternating Shoulder Press V·24418-20
Band Kneeling Reverse-Grip Lat Pulldown V·06418-20
SUPERSET
Band Triceps Pressdown V·07418-20
Band Behind-Back Shrug V·01418-20
SUPERSET
Band Seated Calf Raise V·01418-20
Standing Band Y-Raise V·04418-20
SUPERSET
Band Reverse Wrist Curl V·04418-20
Band Oblique Pushdown V·01318-20
SUPERSET
Band Toe Raise (left leg in the air) V·01318-20
SUPERSET
Band Toe Raise (right leg in the air) V·02318-20
STAGE CLEAR! TOTAL VOLUME49882–980 REPS

DAY 510 MOVES · 40 SETS

EXERCISESETSREPETITION RANGE
Dips V·02412-15
SUPERSET
Straight-Arm Dip V·02412-15
Band Standing One-Arm Row V·96412-15
SUPERSET
Band Standing Calf Raise V·01412-15
Band One-Arm High Curl V·10412-15
SUPERSET
Band One-Arm Flye V·34412-15
Band Close-Grip Chest Press V·57412-15
SUPERSET
Band Step-Up V·01412-15
Band Behind-Back Wrist Curl V·01412-15
SUPERSET
Band Romanian Deadlift V·01412-15
STAGE CLEAR! TOTAL VOLUME40480–600 REPS

WEEK 4

DAY 113 MOVES · 51 SETS

EXERCISESETSREPETITION RANGE
Band Standing Chest Press V·53418-20
SUPERSET
Band Bent-Over Row V·02418-20
Band Squat V·15418-20
SUPERSET
Band Curl V·03418-20
Band Shoulder Press V·25418-20
SUPERSET
Band Standing Crunch V·11418-20
Band Cross-Body Triceps Extension V·01418-20
SUPERSET
Band Behind-Back Shrug V·01418-20
Band Seated Calf Raise V·01418-20
SUPERSET
Band Wrist Curl V·07418-20
Band Toe Raise (left leg in the air) V·01418-20
SUPERSET
Band Toe Raise (right leg in the air) V·02418-20
SUPERSET
Band External Rotation V·01318-20
STAGE CLEAR! TOTAL VOLUME51918–1020 REPS

DAY 212 MOVES · 48 SETS

EXERCISESETSREPETITION RANGE
Band Bent-Over Rear Delt Raise V·73412-15
SUPERSET
Band One-Arm Flye V·34412-15
Band Kneeling Lat Pulldown V·09412-15
SUPERSET
Band Overhead Triceps Extension V·11412-15
Band Hack Squat V·01412-15
SUPERSET
Plank V·03412-15
Band Shrug V·02412-15
SUPERSET
Band Straight-Arm Pushdown V·01412-15
Band Behind-Back Curl V·10412-15
SUPERSET
Band Internal Rotation V·01412-15
Band Standing Calf Raise V·01412-15
SUPERSET
Band Reverse Wrist Curl V·04412-15
STAGE CLEAR! TOTAL VOLUME48576–720 REPS

DAY 311 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Band Standing Incline Press V·56425-30
SUPERSET
Band Shrug V·02425-30
Band Straight-Arm Pulldown V·01425-30
SUPERSET
Band Lateral Raise V·43425-30
Band Triceps Kickback V·06425-30
SUPERSET
Band Concentration Curl V·04425-30
Band Lunge V·01425-30
SUPERSET
Band Calf Extension (left leg in the air) V·01425-30
SUPERSET
Band Calf Extension (right leg in the air) V·02425-30
Reverse Crunch V·01425-30
SUPERSET
Band Wrist Curl V·07425-30
STAGE CLEAR! TOTAL VOLUME441100–1320 REPS

DAY 413 MOVES · 49 SETS

EXERCISESETSREPETITION RANGE
Band Reverse-Grip Chest Press V·6548-10
SUPERSET
Band Seated Curl V·1848-10
Band Deadlift V·0148-10
SUPERSET
Band Alternating Shoulder Press V·2448-10
Band Kneeling Reverse-Grip Lat Pulldown V·0648-10
SUPERSET
Band Triceps Pressdown V·0748-10
Band Behind-Back Shrug V·0148-10
SUPERSET
Band Seated Calf Raise V·0148-10
Standing Band Y-Raise V·0448-10
SUPERSET
Band Reverse Wrist Curl V·0448-10
Band Oblique Pushdown V·0138-10
SUPERSET
Band Toe Raise (left leg in the air) V·0138-10
SUPERSET
Band Toe Raise (right leg in the air) V·0238-10
STAGE CLEAR! TOTAL VOLUME49392–490 REPS

DAY 510 MOVES · 40 SETS

EXERCISESETSREPETITION RANGE
Dips V·0243-6
SUPERSET
Straight-Arm Dip V·0243-6
Band Standing One-Arm Row V·9643-6
SUPERSET
Band Standing Calf Raise V·0143-6
Band One-Arm High Curl V·1043-6
SUPERSET
Band One-Arm Flye V·3443-6
Band Close-Grip Chest Press V·5743-6
SUPERSET
Band Step-Up V·0143-6
Band Behind-Back Wrist Curl V·0143-6
SUPERSET
Band Romanian Deadlift V·0143-6
STAGE CLEAR! TOTAL VOLUME40120–240 REPS

WEEK 5

DAY 113 MOVES · 51 SETS

EXERCISESETSREPETITION RANGE
Band Standing Chest Press V·53412-15
SUPERSET
Band Bent-Over Row V·02412-15
Band Squat V·15412-15
SUPERSET
Band Curl V·03412-15
Band Shoulder Press V·25412-15
SUPERSET
Band Standing Crunch V·11412-15
Band Cross-Body Triceps Extension V·01412-15
SUPERSET
Band Behind-Back Shrug V·01412-15
Band Seated Calf Raise V·01412-15
SUPERSET
Band Wrist Curl V·07412-15
Band Toe Raise (left leg in the air) V·01412-15
SUPERSET
Band Toe Raise (right leg in the air) V·02412-15
SUPERSET
Band External Rotation V·01312-15
STAGE CLEAR! TOTAL VOLUME51612–765 REPS

DAY 212 MOVES · 48 SETS

EXERCISESETSREPETITION RANGE
Band Bent-Over Rear Delt Raise V·7343-6
SUPERSET
Band One-Arm Flye V·3443-6
Band Kneeling Lat Pulldown V·0943-6
SUPERSET
Band Overhead Triceps Extension V·1143-6
Band Hack Squat V·0143-6
SUPERSET
Plank V·0343-6
Band Shrug V·0243-6
SUPERSET
Band Straight-Arm Pushdown V·0143-6
Band Behind-Back Curl V·1043-6
SUPERSET
Band Internal Rotation V·0143-6
Band Standing Calf Raise V·0143-6
SUPERSET
Band Reverse Wrist Curl V·0443-6
STAGE CLEAR! TOTAL VOLUME48144–288 REPS

DAY 311 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Band Standing Incline Press V·5648-10
SUPERSET
Band Shrug V·0248-10
Band Straight-Arm Pulldown V·0148-10
SUPERSET
Band Lateral Raise V·4348-10
Band Triceps Kickback V·0648-10
SUPERSET
Band Concentration Curl V·0448-10
Band Lunge V·0148-10
SUPERSET
Band Calf Extension (left leg in the air) V·0148-10
SUPERSET
Band Calf Extension (right leg in the air) V·0248-10
Reverse Crunch V·0148-10
SUPERSET
Band Wrist Curl V·0748-10
STAGE CLEAR! TOTAL VOLUME44352–440 REPS

DAY 413 MOVES · 49 SETS

EXERCISESETSREPETITION RANGE
Band Reverse-Grip Chest Press V·65425-30
SUPERSET
Band Seated Curl V·18425-30
Band Deadlift V·01425-30
SUPERSET
Band Alternating Shoulder Press V·24425-30
Band Kneeling Reverse-Grip Lat Pulldown V·06425-30
SUPERSET
Band Triceps Pressdown V·07425-30
Band Behind-Back Shrug V·01425-30
SUPERSET
Band Seated Calf Raise V·01425-30
Standing Band Y-Raise V·04425-30
SUPERSET
Band Reverse Wrist Curl V·04425-30
Band Oblique Pushdown V·01325-30
SUPERSET
Band Toe Raise (left leg in the air) V·01325-30
SUPERSET
Band Toe Raise (right leg in the air) V·02325-30
STAGE CLEAR! TOTAL VOLUME491225–1470 REPS

DAY 510 MOVES · 40 SETS

EXERCISESETSREPETITION RANGE
Dips V·02418-20
SUPERSET
Straight-Arm Dip V·02418-20
Band Standing One-Arm Row V·96418-20
SUPERSET
Band Standing Calf Raise V·01418-20
Band One-Arm High Curl V·10418-20
SUPERSET
Band One-Arm Flye V·34418-20
Band Close-Grip Chest Press V·57418-20
SUPERSET
Band Step-Up V·01418-20
Band Behind-Back Wrist Curl V·01418-20
SUPERSET
Band Romanian Deadlift V·01418-20
STAGE CLEAR! TOTAL VOLUME40720–800 REPS