WORLD 2 · THE PLANS

UNDULATING MASS – WEEKS 1-4

4 WEEKs16 DAYs148 MOVESREADY

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

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WEEK 1

DAY 19 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1932-3
Incline Dumbbell Flye V·0832-3
Barbell Bent-Over Row V·0532-3
Lat Pulldown V·3332-3
Barbell Shoulder Press V·1332-3
Dumbbell Lateral Raise V·4532-3
Shrug V·0532-3
Crunch V·0732-3
Cable Woodchopper V·0232-3
STAGE CLEAR! TOTAL VOLUME2754–81 REPS

DAY 29 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Squat V·04310-12
Romanian Deadlift V·03310-12
Dumbbell Overhead Triceps Extension V·06310-12
Triceps Pressdown V·10310-12
Barbell Curl V·06310-12
Dumbbell Concentration Curl V·03310-12
Barbell Wrist Curl V·01310-12
Standing Calf Raise V·08310-12
Seated Calf Raise V·06310-12
STAGE CLEAR! TOTAL VOLUME27270–324 REPS

DAY 310 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Cable Crossover V·0336-8
Reverse-Grip Dumbbell Bench Press V·2736-8
Straight-Arm Pulldown V·0436-8
Seated Cable Row V·5936-8
Dumbbell Bent-Over Lateral Raise V·6436-8
Barbell Upright Row V·0436-8
Barbell Behind-Back Shrug V·0236-8
Straight-Arm Pushdown V·0336-8
Smith Machine Hip Thrust V·0136-8
Cable Woodchopper V·0236-8
STAGE CLEAR! TOTAL VOLUME30180–240 REPS

DAY 49 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·03315-20
Dumbbell Reverse Lunge V·03315-20
Close-Grip Bench Press V·15315-20
Barbell Lying Triceps Extension V·06315-20
Incline Dumbbell Curl V·05315-20
Hammer Curl V·03315-20
Barbell Reverse Wrist Curl V·01315-20
Seated Calf Raise V·06315-20
Leg Press Calf Raise V·04315-20
STAGE CLEAR! TOTAL VOLUME27405–540 REPS

WEEK 2

DAY 19 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·19310-12
Incline Dumbbell Flye V·08310-12
Barbell Bent-Over Row V·05310-12
Lat Pulldown V·33310-12
Barbell Shoulder Press V·13310-12
Dumbbell Lateral Raise V·45310-12
Shrug V·05310-12
Crunch V·07310-12
Cable Woodchopper V·02310-12
STAGE CLEAR! TOTAL VOLUME27270–324 REPS

DAY 29 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Squat V·0432-3
Romanian Deadlift V·0332-3
Dumbbell Overhead Triceps Extension V·0632-3
Triceps Pressdown V·1032-3
Barbell Curl V·0632-3
Dumbbell Concentration Curl V·0332-3
Barbell Wrist Curl V·0132-3
Standing Calf Raise V·0832-3
Seated Calf Raise V·0632-3
STAGE CLEAR! TOTAL VOLUME2754–81 REPS

DAY 310 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Cable Crossover V·03315-20
Reverse-Grip Dumbbell Press V·27315-20
Straight-Arm Pulldown V·04315-20
Seated Cable Row V·59315-20
Dumbbell Bent-Over Lateral Raise V·64315-20
Barbell Upright Row V·04315-20
Barbell Behind-Back Shrug V·02315-20
Straight-Arm Pushdown V·03315-20
Smith Machine Hip Thrust V·01315-20
Cable Woodchopper V·02315-20
STAGE CLEAR! TOTAL VOLUME30450–600 REPS

DAY 49 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·0336-8
Dumbbell Reverse Lunge V·0336-8
Close-Grip Bench Press V·1536-8
Barbell Lying Triceps Extension V·0636-8
Incline Dumbbell Curl V·0536-8
Hammer Curl V·0336-8
Barbell Wrist Curl V·0136-8
Seated Calf Raise V·0636-8
Leg Press Calf Raise V·0436-8
STAGE CLEAR! TOTAL VOLUME27162–216 REPS

WEEK 3

DAY 19 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1936-8
Incline Dumbbell Flye V·0836-8
Barbell Bent-Over Row V·0536-8
Lat Pulldown V·3336-8
Barbell Shoulder Press V·1336-8
Dumbbell Lateral Raise V·4536-8
Shrug V·0536-8
Crunch V·0736-8
Cable Woodchopper V·0236-8
STAGE CLEAR! TOTAL VOLUME27162–216 REPS

DAY 29 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Squat V·04315-20
Romanian Deadlift V·03315-20
Dumbbell Overhead Triceps Extension V·06315-20
Triceps Pressdown V·10315-20
Barbell Curl V·06315-20
Dumbbell Concentration Curl V·03315-20
Barbell Wrist Curl V·01315-20
Standing Calf Raise V·08315-20
Seated Calf Raise V·06315-20
STAGE CLEAR! TOTAL VOLUME27405–540 REPS

DAY 310 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Cable Crossover V·0332-3
Reverse-Grip Dumbbell Bench Press V·2732-3
Straight-Arm Pulldown V·0432-3
Seated Cable Row V·5932-3
Dumbbell Bent-Over Lateral Raise V·6432-3
Barbell Upright Row V·0432-3
Barbell Behind-Back Shrug V·0232-3
Straight-Arm Pushdown V·0332-3
Smith Machine Hip Thrust V·0132-3
Cable Woodchopper V·0232-3
STAGE CLEAR! TOTAL VOLUME3060–90 REPS

DAY 49 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·03310-12
Dumbbell Reverse Lunge V·03310-12
Close-Grip Bench Press V·15310-12
Barbell Lying Triceps Extension V·06310-12
Incline Dumbbell Curl V·05310-12
Hammer Curl V·03310-12
Barbell Reverse Wrist Curl V·01310-12
Seated Calf Raise V·06310-12
Leg Press Calf Raise V·04310-12
STAGE CLEAR! TOTAL VOLUME27270–324 REPS

WEEK 4

DAY 19 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·19315-20
Incline Dumbbell Flye V·08315-20
Barbell Bent-Over Row V·05315-20
Lat Pulldown V·33315-20
Barbell Shoulder Press V·13315-20
Dumbbell Lateral Raise V·45315-20
Shrug V·05315-20
Crunch V·07315-20
Cable Woodchopper V·02315-20
STAGE CLEAR! TOTAL VOLUME27405–540 REPS

DAY 29 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Squat V·0436-8
Romanian Deadlift V·0336-8
Dumbbell Overhead Triceps Extension V·0636-8
Triceps Pressdown V·1036-8
Barbell Curl V·0636-8
Dumbbell Concentration Curl V·0336-8
Barbell Wrist Curl V·0136-8
Standing Calf Raise V·0836-8
Seated Calf Raise V·0636-8
STAGE CLEAR! TOTAL VOLUME27162–216 REPS

DAY 310 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Cable Crossover V·03310-12
Reverse-Grip Dumbbell Bench Press V·27310-12
Straight-Arm Pulldown V·04310-12
Seated Cable Row V·59310-12
Dumbbell Bent-Over Lateral Raise V·64310-12
Barbell Upright Row V·04310-12
Barbell Behind-Back Shrug V·02310-12
Straight-Arm Pushdown V·03310-12
Smith Machine Hip Thrust V·01310-12
Cable Woodchopper V·02310-12
STAGE CLEAR! TOTAL VOLUME30300–360 REPS

DAY 49 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·0332-3
Dumbbell Reverse Lunge V·0332-3
Close-Grip Bench Press V·1532-3
Barbell Lying Triceps Extension V·0632-3
Incline Dumbbell Curl V·0532-3
Hammer Curl V·0332-3
Barbell Wrist Curl V·0132-3
Seated Calf Raise V·0632-3
Leg Press Calf Raise V·0432-3
STAGE CLEAR! TOTAL VOLUME2754–81 REPS