WORLD 2 · THE PLANS

TOP TO BOTTOM LEGS

6 WEEKs12 DAYs36 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 13 MOVES · 12 SETS
EXERCISE	SETS	REPETITION RANGE
Front Squat V·04	4	6-8
Hack Squat V·03	4	6-8
REST PAUSE + DROP SETS — 2
Sissy Squat V·01	4	6-8
DROP SETS — 1
STAGE CLEAR! TOTAL VOLUME	12	72–96 REPS

DAY 23 MOVES · 12 SETS
EXERCISE	SETS	REPETITION RANGE
Barbell Deadlift V·03	4	6-8
REST PAUSE + DROP SETS — 2
Romanian Deadlift V·03	4	6-8
Step-Up V·05	4	6-8
DROP SETS — 2
STAGE CLEAR! TOTAL VOLUME	12	72–96 REPS

WEEK 2

DAY 13 MOVES · 12 SETS
EXERCISE	SETS	REPETITION RANGE
Squat V·04	4	6-8
REST PAUSE + DROP SETS — 2
Barbell Walking Lunge V·05	4	6-8
Good Mornings V·01	4	6-8
STAGE CLEAR! TOTAL VOLUME	12	72–96 REPS

DAY 23 MOVES · 12 SETS
EXERCISE	SETS	REPETITION RANGE
Sumo Deadlift V·08	4	6-8
REST PAUSE + DROP SETS — 2
Leg Press V·02	4	6-8
REST PAUSE + DROP SETS — 2
Barbell Hack Squat V·04	4	6-8
DROP SETS — 2
STAGE CLEAR! TOTAL VOLUME	12	72–96 REPS

WEEK 3

DAY 13 MOVES · 12 SETS
EXERCISE	SETS	REPETITION RANGE
Front Squat V·04	4	10-12
Hack Squat V·03	4	10-12
REST PAUSE + DROP SETS — 2
Sissy Squat V·01	4	10-12
DROP SETS — 2
STAGE CLEAR! TOTAL VOLUME	12	120–144 REPS

DAY 23 MOVES · 12 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	4	10-12
REST PAUSE + DROP SETS — 2
Romanian Deadlift V·03	4	10-12
Step-Up V·05	4	10-12
DROP SETS — 2
STAGE CLEAR! TOTAL VOLUME	12	120–144 REPS

WEEK 4

DAY 13 MOVES · 12 SETS
EXERCISE	SETS	REPETITION RANGE
Squat V·04	4	10-12
REST PAUSE + DROP SETS — 2
Barbell Walking Lunge V·05	4	10-12
Good Mornings V·01	4	10-12
STAGE CLEAR! TOTAL VOLUME	12	120–144 REPS

DAY 23 MOVES · 12 SETS
EXERCISE	SETS	REPETITION RANGE
Sumo Deadlift V·08	4	10-12
REST PAUSE + DROP SETS — 2
Leg Press V·02	4	10-12
REST PAUSE + DROP SETS — 2
Barbell Hack Squat V·04	4	10-12
DROP SETS — 2
STAGE CLEAR! TOTAL VOLUME	12	120–144 REPS

WEEK 5

DAY 13 MOVES · 12 SETS
EXERCISE	SETS	REPETITION RANGE
Front Squat V·04	4	15-20
Hack Squat V·03	4	15-20
REST PAUSE + DROP SETS — 2
Sissy Squat V·01	4	15-20
DROP SETS — 2
STAGE CLEAR! TOTAL VOLUME	12	180–240 REPS

DAY 23 MOVES · 12 SETS
EXERCISE	SETS	REPETITION RANGE
Deadlift V·03	4	15-20
REST PAUSE + DROP SETS — 2
Romanian Deadlift V·03	4	15-20
Step-Up V·05	4	15-20
DROP SETS — 2
STAGE CLEAR! TOTAL VOLUME	12	180–240 REPS

WEEK 6

DAY 13 MOVES · 12 SETS
EXERCISE	SETS	REPETITION RANGE
Squat V·04	4	15-20
REST PAUSE + DROP SETS — 2
Barbell Walking Lunge V·05	4	15-20
Good Mornings V·01	4	15-20
STAGE CLEAR! TOTAL VOLUME	12	180–240 REPS

DAY 23 MOVES · 12 SETS
EXERCISE	SETS	REPETITION RANGE
Sumo Deadlift V·08	4	15-20
REST PAUSE + DROP SETS — 2
Leg Press V·02	4	15-20
REST PAUSE + DROP SETS — 2
Barbell Hack Squat V·04	4	15-20
DROP SETS — 2
STAGE CLEAR! TOTAL VOLUME	12	180–240 REPS