WORLD 2 · THE PLANS

THE DAILY GRIND – WEEKS 1-5

5 WEEKs25 DAYs290 MOVESREADY

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Be sure to read the in the Training section of the site. It is critical to your understanding of this full-body program that is done five days per week.

WEEK 1

DAY 112 MOVES · 46 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	4	8-10
SUPERSET
Barbell Bent-Over Row V·05	4	8-10
Squat V·04	4	8-10
SUPERSET
Dumbbell Curl V·12	4	8-10
Barbell Shoulder Press V·13	4	8-10
SUPERSET
Crunch V·07	4	8-10
Barbell Lying Triceps Extension V·06	4	8-10
SUPERSET
Prone Incline Dumbbell Shrug V·17	4	8-10
Seated Calf Raise V·06	4	8-10
SUPERSET
Dumbbell Wrist Curl V·03	4	8-10
Cable Toe Raise V·02	3	8-10
SUPERSET
Cable External Rotation V·03	3	8-10
STAGE CLEAR! TOTAL VOLUME	46	368–460 REPS

DAY 212 MOVES · 48 SETS
EXERCISE	SETS	REPETITION RANGE
Lying Cable Rear Delt Flye V·04	4	18-20
SUPERSET
Incline Cable Flye V·02	4	18-20
Wide-Grip Lat Pulldown V·30	4	18-20
SUPERSET
Dumbbell Overhead Triceps Extension V·06	4	18-20
Barbell Hack Squat V·04	4	18-20
SUPERSET
Barbell Roll Out V·01	4	to failure
Barbell Shrug V·05	4	18-20
SUPERSET
Straight-Arm Pushdown V·03	4	18-20
Behind-Back Cable Curl V·08	4	18-20
SUPERSET
Cable Internal Rotation V·02	4	18-20
Standing Calf Raise V·08	4	18-20
SUPERSET
Standing Reverse Wrist Curl V·05	4	18-20
STAGE CLEAR! TOTAL VOLUME	48	792–880 REPS

DAY 310 MOVES · 40 SETS
EXERCISE	SETS	REPETITION RANGE
Incline Dumbbell Press V·18	4	12-15
SUPERSET
Dumbbell Shrug V·10	4	12-15
Straight-Arm Pulldown V·04	4	12-15
SUPERSET
Dumbbell Lateral Raise V·45	4	12-15
Dumbbell Kickback V·05	4	12-15
SUPERSET
Dumbbell Concentration Curl V·03	4	12-15
Leg Press V·02	4	12-15
SUPERSET
Leg Press Calf Raise V·04	4	12-15
Barbell Wrist Curl V·01	4	12-15
SUPERSET
Reverse Crunch V·01	4	to failure
STAGE CLEAR! TOTAL VOLUME	40	432–540 REPS

DAY 412 MOVES · 46 SETS
EXERCISE	SETS	REPETITION RANGE
Reverse-Grip Bench Press V·17	4	3-6
SUPERSET
Seated Barbell Curl V·21	4	3-6
Deadlift V·03	4	3-6
SUPERSET
Standing Dumbbell Shoulder Press Alternating Arms V·29	4	3-6
Close-Grip Lat Pulldown V·29	4	3-6
SUPERSET
Triceps Pressdown V·10	4	3-6
Smith Machine Behind-Back Shrug V·05	4	3-6
SUPERSET
Smith Machine Seated Calf Raise V·04	4	3-6
Y-Raise V·03	4	3-6
SUPERSET
Dumbbell Reverse Wrist Curl V·03	4	3-6
Cable Oblique Pushdown V·02	3	3-6
SUPERSET
Cable Toe Raise V·02	3	3-6
STAGE CLEAR! TOTAL VOLUME	46	138–276 REPS

DAY 512 MOVES · 48 SETS
EXERCISE	SETS	REPETITION RANGE
Dips V·02	4	25-30
SUPERSET
Straight-Arm Dip V·02	4	25-30
One-Arm Smith Machine Row V·27	4	25-30
SUPERSET
Smith Machine Standing Calf Raise V·06	4	25-30
Smith Machine Upright Row V·17	4	25-30
SUPERSET
Smith Machine Hip Thrust V·01	4	25-30
High Cable Curl V·14	4	25-30
SUPERSET
High-Pulley Cable Crossover V·02	4	25-30
Close-Grip Bench Press V·15	4	25-30
SUPERSET
Barbell Step-Up V·06	4	25-30
Barbell Behind-Back Wrist Curl V·02	4	25-30
SUPERSET
Back Extension V·01	4	25-30
STAGE CLEAR! TOTAL VOLUME	48	1200–1440 REPS

WEEK 2

DAY 112 MOVES · 46 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	4	3-6
SUPERSET
Barbell Bent-Over Row V·05	4	3-6
Squat V·04	4	3-6
SUPERSET
Dumbbell Curl V·12	4	3-6
Barbell Shoulder Press V·13	4	3-6
SUPERSET
Crunch V·07	4	3-6
Barbell Lying Triceps Extension V·06	4	3-6
SUPERSET
Prone Incline Dumbbell Shrug V·17	4	3-6
Seated Calf Raise V·06	4	3-6
SUPERSET
Dumbbell Wrist Curl V·03	4	3-6
Cable Toe Raise V·02	3	3-6
SUPERSET
Cable External Rotation V·03	3	3-6
STAGE CLEAR! TOTAL VOLUME	46	138–276 REPS

DAY 212 MOVES · 48 SETS
EXERCISE	SETS	REPETITION RANGE
Lying Cable Rear Delt Flye V·04	4	25-30
SUPERSET
Incline Cable Flye V·02	4	25-30
Wide-Grip Lat Pulldown V·30	4	25-30
SUPERSET
Dumbbell Overhead Triceps Extension V·06	4	25-30
Barbell Hack Squat V·04	4	25-30
SUPERSET
Barbell Roll Out V·01	4	to failure
Barbell Shrug V·05	4	25-30
SUPERSET
Straight-Arm Pushdown V·03	4	25-30
Behind-Back Cable Curl V·08	4	25-30
SUPERSET
Cable Internal Rotation V·02	4	25-30
Standing Calf Raise V·08	4	25-30
SUPERSET
Standing Reverse Wrist Curl V·05	4	25-30
STAGE CLEAR! TOTAL VOLUME	48	1100–1320 REPS

DAY 310 MOVES · 40 SETS
EXERCISE	SETS	REPETITION RANGE
Incline Dumbbell Press V·18	4	18-20
SUPERSET
Dumbbell Shrug V·10	4	18-20
Straight-Arm Pulldown V·04	4	18-20
SUPERSET
Dumbbell Lateral Raise V·45	4	18-20
Dumbbell Kickback V·05	4	18-20
SUPERSET
Dumbbell Concentration Curl V·03	4	18-20
Leg Press V·02	4	18-20
SUPERSET
Leg Press Calf Raise V·04	4	18-20
Barbell Wrist Curl V·01	4	18-20
SUPERSET
Reverse Crunch V·01	4	to failure
STAGE CLEAR! TOTAL VOLUME	40	648–720 REPS

DAY 412 MOVES · 46 SETS
EXERCISE	SETS	REPETITION RANGE
Reverse-Grip Bench Press V·17	4	12-15
SUPERSET
Seated Barbell Curl V·21	4	12-15
Deadlift V·03	4	12-15
SUPERSET
Standing Dumbbell Shoulder Press Alternating Arms V·29	4	12-15
Close-Grip Lat Pulldown V·29	4	12-15
SUPERSET
Triceps Pressdown V·10	4	12-15
Smith Machine Behind-Back Shrug V·05	4	12-15
SUPERSET
Smith Machine Seated Calf Raise V·04	4	12-15
Y-Raise V·03	4	12-15
SUPERSET
Dumbbell Reverse Wrist Curl V·03	4	12-15
Cable Oblique Pushdown V·02	3	12-15
SUPERSET
Cable Toe Raise V·02	3	12-15
STAGE CLEAR! TOTAL VOLUME	46	552–690 REPS

DAY 512 MOVES · 48 SETS
EXERCISE	SETS	REPETITION RANGE
Dips V·02	4	8-10
SUPERSET
Straight-Arm Dip V·02	4	8-10
One-Arm Smith Machine Row V·27	4	8-10
SUPERSET
Smith Machine Standing Calf Raise V·06	4	8-10
Smith Machine Upright Row V·17	4	8-10
SUPERSET
Smith Machine Hip Thrust V·01	4	8-10
High Cable Curl V·14	4	8-10
SUPERSET
High-Pulley Cable Crossover V·02	4	8-10
Close-Grip Bench Press V·15	4	8-10
SUPERSET
Barbell Step-Up V·06	4	8-10
Barbell Behind-Back Wrist Curl V·02	4	8-10
SUPERSET
Back Extension V·01	4	8-10
STAGE CLEAR! TOTAL VOLUME	48	384–480 REPS

WEEK 3

DAY 112 MOVES · 46 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	4	25-30
SUPERSET
Barbell Bent-Over Row V·05	4	25-30
Squat V·04	4	25-30
SUPERSET
Dumbbell Curl V·12	4	25-30
Barbell Shoulder Press V·13	4	25-30
SUPERSET
Crunch V·07	4	25-30
Barbell Lying Triceps Extension V·06	4	25-30
SUPERSET
Prone Incline Dumbbell Shrug V·17	4	25-30
Seated Calf Raise V·06	4	25-30
SUPERSET
Dumbbell Wrist Curl V·03	4	25-30
Cable Toe Raise V·02	3	25-30
SUPERSET
Cable External Rotation V·03	3	25-30
STAGE CLEAR! TOTAL VOLUME	46	1150–1380 REPS

DAY 212 MOVES · 48 SETS
EXERCISE	SETS	REPETITION RANGE
Lying Cable Rear Delt Flye V·04	4	8-10
SUPERSET
Incline Cable Flye V·02	4	8-10
Wide-Grip Lat Pulldown V·30	4	8-10
SUPERSET
Dumbbell Overhead Triceps Extension V·06	4	8-10
Barbell Hack Squat V·04	4	8-10
SUPERSET
Barbell Roll Out V·01	4	to failure
Barbell Shrug V·05	4	8-10
SUPERSET
Straight-Arm Pushdown V·03	4	8-10
Behind-Back Cable Curl V·08	4	8-10
SUPERSET
Cable Internal Rotation V·02	4	8-10
Standing Calf Raise V·08	4	8-10
SUPERSET
Standing Reverse Wrist Curl V·05	4	8-10
STAGE CLEAR! TOTAL VOLUME	48	352–440 REPS

DAY 310 MOVES · 40 SETS
EXERCISE	SETS	REPETITION RANGE
Incline Dumbbell Press V·18	4	3-6
SUPERSET
Dumbbell Shrug V·10	4	3-6
Straight-Arm Pulldown V·04	4	3-6
SUPERSET
Dumbbell Lateral Raise V·45	4	3-6
Dumbbell Kickback V·05	4	3-6
SUPERSET
Dumbbell Concentration Curl V·03	4	3-6
Leg Press V·02	4	3-6
SUPERSET
Leg Press Calf Raise V·04	4	3-6
Barbell Wrist Curl V·01	4	3-6
SUPERSET
Reverse Crunch V·01	4	To Failure
STAGE CLEAR! TOTAL VOLUME	40	108–216 REPS

DAY 412 MOVES · 46 SETS
EXERCISE	SETS	REPETITION RANGE
Reverse-Grip Bench Press V·17	4	18-20
SUPERSET
Seated Barbell Curl V·21	4	18-20
Deadlift V·03	4	18-20
SUPERSET
Standing Dumbbell Shoulder Press Alternating Arms V·29	4	18-20
Close-Grip Lat Pulldown V·29	4	18-20
SUPERSET
Triceps Pressdown V·10	4	18-20
Smith Machine Behind-Back Shrug V·05	4	18-20
SUPERSET
Smith Machine Seated Calf Raise V·04	4	18-20
Y-Raise V·03	4	18-20
SUPERSET
Dumbbell Reverse Wrist Curl V·03	4	18-20
Cable Oblique Pushdown V·02	3	18-20
SUPERSET
Cable Toe Raise V·02	3	18-20
STAGE CLEAR! TOTAL VOLUME	46	828–920 REPS

DAY 512 MOVES · 48 SETS
EXERCISE	SETS	REPETITION RANGE
Dips V·02	4	12-15
SUPERSET
Straight-Arm Dip V·02	4	12-15
One-Arm Smith Machine Row V·27	4	12-15
SUPERSET
Smith Machine Standing Calf Raise V·06	4	12-15
Smith Machine Upright Row V·17	4	12-15
SUPERSET
Smith Machine Hip Thrust V·01	4	12-15
High Cable Curl V·14	4	12-15
SUPERSET
High-Pulley Cable Crossover V·02	4	12-15
Close-Grip Bench Press V·15	4	12-15
SUPERSET
Barbell Step-Up V·06	4	12-15
Barbell Behind-Back Wrist Curl V·02	4	12-15
SUPERSET
Back Extension V·01	4	12-15
STAGE CLEAR! TOTAL VOLUME	48	576–720 REPS

WEEK 4

DAY 112 MOVES · 46 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	4	18-20
SUPERSET
Barbell Bent-Over Row V·05	4	18-20
Squat V·04	4	18-20
SUPERSET
Dumbbell Curl V·12	4	18-20
Barbell Shoulder Press V·13	4	18-20
SUPERSET
Crunch V·07	4	18-20
Barbell Lying Triceps Extension V·06	4	18-20
SUPERSET
Prone Incline Dumbbell Shrug V·17	4	18-20
Seated Calf Raise V·06	4	18-20
SUPERSET
Dumbbell Wrist Curl V·03	4	18-20
Cable Toe Raise V·02	3	18-20
SUPERSET
Cable External Rotation V·03	3	18-20
STAGE CLEAR! TOTAL VOLUME	46	828–920 REPS

DAY 212 MOVES · 48 SETS
EXERCISE	SETS	REPETITION RANGE
Lying Cable Rear Delt Flye V·04	4	12-15
SUPERSET
Incline Cable Flye V·02	4	12-15
Wide-Grip Lat Pulldown V·30	4	12-15
SUPERSET
Dumbbell Overhead Triceps Extension V·06	4	12-15
Barbell Hack Squat V·04	4	12-15
SUPERSET
Barbell Roll Out V·01	4	To Failure
Barbell Shrug V·05	4	12-15
SUPERSET
Straight-Arm Pushdown V·03	4	12-15
Behind-Back Cable Curl V·08	4	12-15
SUPERSET
Cable Internal Rotation V·02	4	12-15
Standing Calf Raise V·08	4	12-15
SUPERSET
Standing Reverse Wrist Curl V·05	4	12-15
STAGE CLEAR! TOTAL VOLUME	48	528–660 REPS

DAY 310 MOVES · 40 SETS
EXERCISE	SETS	REPETITION RANGE
Incline Dumbbell Press V·18	4	25-30
SUPERSET
Dumbbell Shrug V·10	4	25-30
Straight-Arm Pulldown V·04	4	25-30
SUPERSET
Dumbbell Lateral Raise V·45	4	25-30
Dumbbell Kickback V·05	4	25-30
SUPERSET
Dumbbell Concentration Curl V·03	4	25-30
Leg Press V·02	4	25-30
SUPERSET
Leg Press Calf Raise V·04	4	25-30
Barbell Wrist Curl V·01	4	25-30
SUPERSET
Reverse Crunch V·01	4	To Failure
STAGE CLEAR! TOTAL VOLUME	40	900–1080 REPS

DAY 412 MOVES · 46 SETS
EXERCISE	SETS	REPETITION RANGE
Reverse-Grip Bench Press V·17	4	8-10
SUPERSET
Seated Barbell Curl V·21	4	8-10
Deadlift V·03	4	8-10
SUPERSET
Standing Dumbbell Shoulder Press Alternating Arms V·29	4	8-10
Close-Grip Lat Pulldown V·29	4	8-10
SUPERSET
Triceps Pressdown V·10	4	8-10
Smith Machine Behind-Back Shrug V·05	4	8-10
SUPERSET
Smith Machine Seated Calf Raise V·04	4	8-10
Y-Raise V·03	4	8-10
SUPERSET
Dumbbell Reverse Wrist Curl V·03	4	8-10
Cable Oblique Pushdown V·02	3	8-10
SUPERSET
Cable Toe Raise V·02	3	8-10
STAGE CLEAR! TOTAL VOLUME	46	368–460 REPS

DAY 512 MOVES · 48 SETS
EXERCISE	SETS	REPETITION RANGE
Dips V·02	4	3-6
SUPERSET
Straight-Arm Dip V·02	4	3-6
One-Arm Smith Machine Row V·27	4	3-6
SUPERSET
Smith Machine Standing Calf Raise V·06	4	3-6
Smith Machine Upright Row V·17	4	3-6
SUPERSET
Smith Machine Hip Thrust V·01	4	3-6
High Cable Curl V·14	4	3-6
SUPERSET
High-Pulley Cable Crossover V·02	4	3-6
Close-Grip Bench Press V·15	4	3-6
SUPERSET
Barbell Step-Up V·06	4	3-6
Barbell Behind-Back Wrist Curl V·02	4	3-6
SUPERSET
Back Extension V·01	4	3-6
STAGE CLEAR! TOTAL VOLUME	48	144–288 REPS

WEEK 5

DAY 112 MOVES · 46 SETS
EXERCISE	SETS	REPETITION RANGE
Bench Press V·19	4	12-15
SUPERSET
Barbell Bent-Over Row V·05	4	12-15
Squat V·04	4	12-15
SUPERSET
Dumbbell Curl V·12	4	12-15
Barbell Shoulder Press V·13	4	12-15
SUPERSET
Crunch V·07	4	12-15
Barbell Lying Triceps Extension V·06	4	12-15
SUPERSET
Prone Incline Dumbbell Shrug V·17	4	12-15
Seated Calf Raise V·06	4	12-15
SUPERSET
Dumbbell Wrist Curl V·03	4	12-15
Cable Toe Raise V·02	3	12-15
SUPERSET
Cable External Rotation V·03	3	12-15
STAGE CLEAR! TOTAL VOLUME	46	552–690 REPS

DAY 212 MOVES · 48 SETS
EXERCISE	SETS	REPETITION RANGE
Lying Cable Rear Delt Flye V·04	4	3-6
SUPERSET
Incline Cable Flye V·02	4	3-6
Wide-Grip Lat Pulldown V·30	4	3-6
SUPERSET
Dumbbell Overhead Triceps Extension V·06	4	3-6
Barbell Hack Squat V·04	4	3-6
SUPERSET
Barbell Roll Out V·01	4	To Failure
Barbell Shrug V·05	4	3-6
SUPERSET
Straight-Arm Pushdown V·03	4	3-6
Behind-Back Cable Curl V·08	4	3-6
SUPERSET
Cable Internal Rotation V·02	4	3-6
Standing Calf Raise V·08	4	3-6
SUPERSET
Standing Reverse Wrist Curl V·05	4	3-6
STAGE CLEAR! TOTAL VOLUME	48	132–264 REPS

DAY 310 MOVES · 40 SETS
EXERCISE	SETS	REPETITION RANGE
Incline Dumbbell Press V·18	4	8-10
SUPERSET
Dumbbell Shrug V·10	4	8-10
Straight-Arm Pulldown V·04	4	8-10
SUPERSET
Dumbbell Lateral Raise V·45	4	8-10
Dumbbell Kickback V·05	4	8-10
SUPERSET
Dumbbell Concentration Curl V·03	4	8-10
Leg Press V·02	4	8-10
SUPERSET
Leg Press Calf Raise V·04	4	8-10
Barbell Wrist Curl V·01	4	8-10
SUPERSET
Reverse Crunch V·01	4	To Failure
STAGE CLEAR! TOTAL VOLUME	40	288–360 REPS

DAY 412 MOVES · 46 SETS
EXERCISE	SETS	REPETITION RANGE
Reverse-Grip Bench Press V·17	4	25-30
SUPERSET
Seated Barbell Curl V·21	4	25-30
Deadlift V·03	4	25-30
SUPERSET
Standing Dumbbell Shoulder Press Alternating Arms V·29	4	25-30
Close-Grip Lat Pulldown V·29	4	25-30
SUPERSET
Triceps Pressdown V·10	4	25-30
Smith Machine Behind-Back Shrug V·05	4	25-30
SUPERSET
Smith Machine Seated Calf Raise V·04	4	25-30
Y-Raise V·03	4	25-30
SUPERSET
Dumbbell Reverse Wrist Curl V·03	4	25-30
Cable Oblique Pushdown V·02	3	25-30
SUPERSET
Cable Toe Raise V·02	3	25-30
STAGE CLEAR! TOTAL VOLUME	46	1150–1380 REPS

DAY 512 MOVES · 48 SETS
EXERCISE	SETS	REPETITION RANGE
Dips V·02	4	18-20
SUPERSET
Straight-Arm Dip V·02	4	18-20
One-Arm Smith Machine Row V·27	4	18-20
SUPERSET
Smith Machine Standing Calf Raise V·06	4	18-20
Smith Machine Upright Row V·17	4	18-20
SUPERSET
Smith Machine Hip Thrust V·01	4	18-20
High Cable Curl V·14	4	18-20
SUPERSET
High-Pulley Cable Crossover V·02	4	18-20
Close-Grip Bench Press V·15	4	18-20
SUPERSET
Barbell Step-Up V·06	4	18-20
Barbell Behind-Back Wrist Curl V·02	4	18-20
SUPERSET
Back Extension V·01	4	18-20
STAGE CLEAR! TOTAL VOLUME	48	864–960 REPS