UNRESTED DEVELOPMENT TRAINING PROGRAM – WEEKS 1-8
8 WEEKs32 DAYs304 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
Be sure to read my in my Training section of the site to learn more about the benefits of this training program. Each week you reduce rest periods between all sets by 30 seconds. In week 1 you rest 2 minutes between sets and each week thereafter you reduce rest by 30 seconds until you are down to just 30 seconds of rest between sets in weeks 7 and 8.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 6-8 |
| Incline Dumbbell Press V·18 | 4 | 8-10 |
| Incline Dumbbell Flye V·08 | 3 | 12-15 |
| High-Pulley Cable Crossover V·02 | 3 | 15-20 |
| Barbell Curl V·06 | 3 | 6-8 |
| Incline Dumbbell Curl V·05 | 3 | 8-10 |
| Lying Cable Curl V·58 | 3 | 12-15 |
| Hammer Curl V·03 | 3 | 15-20 |
| Rope Cable Crunch V·13 | 3 | 8-10 |
| Hanging Leg Raise V·05 | 3 | 12-15 |
| Oblique Crunch V·03 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 35 | 365–471 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 6-8 |
| Leg Press V·02 | 3 | 8-10 |
| Dumbbell Lunge V·02 | 3 | 12-15 |
| Leg Extension V·04 | 3 | 15-20 |
| Romanian Deadlift V·03 | 3 | 12-15 |
| Lying Leg Curl V·04 | 3 | 15-20 |
| Standing Calf Raise V·08 | 4 | 12-15 |
| Seated Calf Raise V·06 | 4 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 312–404 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 4 | 6-8 |
| Smith Machine Upright Row V·17 | 4 | 8-10 |
| Dumbbell Lateral Raise V·45 | 3 | 12-15 |
| Standing Cable Rear Delt Raise Both Arms V·50 | 3 | 15-20 |
| Barbell Shrug V·05 | 3 | 6-8 |
| Barbell Behind-Back Shrug V·02 | 3 | 8-10 |
| Smith Machine Crunch V·05 | 3 | 8-10 |
| Plank V·03 | 3 | 60-90 sec. |
| Reverse Crunch V·01 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 248–321 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 6-8 |
| Wide-Grip Lat Pulldown V·30 | 4 | 8-10 |
| Standing Lat Pulldown V·37 | 3 | 12-15 |
| Dumbbell Straight Arm Pullback V·03 | 3 | 15-20 |
| Close-Grip Bench Press V·15 | 3 | 6-8 |
| Dips V·02 | 3 | 8-10 |
| Triceps Pressdown V·10 | 3 | 12-15 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 15-20 |
| Seated Calf Raise V·06 | 3 | 12-15 |
| Leg Press Calf Raise V·04 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 341–441 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 6-8 |
| Incline Dumbbell Press V·18 | 4 | 8-10 |
| Low-Pulley Cable Crossover V·05 | 3 | 12-15 |
| Decline Dumbbell Flye V·05 | 3 | 15-20 |
| Barbell Curl V·06 | 3 | 6-8 |
| Incline Dumbbell Curl V·05 | 3 | 8-10 |
| Barbell Preacher Curl V·01 | 3 | 12-15 |
| Rope Cable Hammer Curl V·05 | 3 | 15-20 |
| Rope Cable Crunch V·13 | 3 | 8-10 |
| Hanging Leg Raise V·05 | 3 | 12-15 |
| Oblique Crunch V·03 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 35 | 365–471 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 6-8 |
| Leg Press V·02 | 3 | 8-10 |
| Dumbbell Lunge V·02 | 3 | 12-15 |
| Leg Extension V·04 | 3 | 15-20 |
| Romanian Deadlift V·03 | 3 | 12-15 |
| Lying Leg Curl V·04 | 3 | 15-20 |
| Standing Calf Raise V·08 | 4 | 12-15 |
| Seated Calf Raise V·06 | 4 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 312–404 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 4 | 6-8 |
| Smith Machine Upright Row V·17 | 4 | 8-10 |
| Cable Lateral Raise V·39 | 3 | 12-15 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 15-20 |
| Barbell Shrug V·05 | 3 | 6-8 |
| Dumbbell Behind-Back Shrug V·04 | 3 | 8-10 |
| Smith Machine Crunch V·05 | 3 | 8-10 |
| Plank V·03 | 3 | 60-90 sec. |
| Reverse Crunch V·01 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 248–321 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 6-8 |
| Wide-Grip Lat Pulldown V·30 | 4 | 8-10 |
| Inverted Row V·130 | 3 | 12-15 |
| Straight-Arm Pulldown V·04 | 3 | 15-20 |
| Close-Grip Bench Press V·15 | 3 | 6-8 |
| Dips V·02 | 3 | 8-10 |
| Two-Arm Prone Dumbbell Kickback V·12 | 3 | 12-15 |
| Overhead Cable Triceps Extension (low pulley) V·15 | 3 | 15-20 |
| Seated Calf Raise V·06 | 3 | 12-15 |
| Leg Press Calf Raise V·04 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 341–441 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 6-8 |
| Incline Dumbbell Press V·18 | 4 | 8-10 |
| Incline Dumbbell Flye V·08 | 3 | 12-15 |
| High-Pulley Cable Crossover V·02 | 3 | 15-20 |
| Barbell Curl V·06 | 3 | 6-8 |
| Incline Dumbbell Curl V·05 | 3 | 8-10 |
| Lying Cable Curl V·58 | 3 | 12-15 |
| Hammer Curl V·03 | 3 | 15-20 |
| Rope Cable Crunch V·13 | 3 | 8-10 |
| Hanging Leg Raise V·05 | 3 | 12-15 |
| Oblique Crunch V·03 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 35 | 365–471 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 6-8 |
| Leg Press V·02 | 3 | 8-10 |
| Dumbbell Lunge V·02 | 3 | 12-15 |
| Leg Extension V·04 | 3 | 15-20 |
| Romanian Deadlift V·03 | 3 | 12-15 |
| Lying Leg Curl V·04 | 3 | 15-20 |
| Standing Calf Raise V·08 | 4 | 12-15 |
| Seated Calf Raise V·06 | 4 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 312–404 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 4 | 6-8 |
| Smith Machine Upright Row V·17 | 4 | 8-10 |
| Dumbbell Lateral Raise V·45 | 3 | 12-15 |
| Standing Cable Rear Delt Raise Both Arms V·50 | 3 | 15-20 |
| Barbell Shrug V·05 | 3 | 6-8 |
| Barbell Behind-Back Shrug V·02 | 3 | 8-10 |
| Smith Machine Crunch V·05 | 3 | 8-10 |
| Plank V·03 | 3 | 60-90 sec. |
| Reverse Crunch V·01 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 248–321 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 6-8 |
| Wide-Grip Lat Pulldown V·30 | 4 | 8-10 |
| Standing Lat Pulldown V·37 | 3 | 12-15 |
| Dumbbell Straight Arm Pullback V·03 | 3 | 15-20 |
| Close-Grip Bench Press V·15 | 3 | 6-8 |
| Dips V·02 | 3 | 8-10 |
| Triceps Pressdown V·10 | 3 | 12-15 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 15-20 |
| Seated Calf Raise V·06 | 3 | 12-15 |
| Leg Press Calf Raise V·04 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 341–441 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 6-8 |
| Incline Dumbbell Press V·18 | 4 | 8-10 |
| Low-Pulley Cable Crossover V·05 | 3 | 12-15 |
| Decline Dumbbell Flye V·05 | 3 | 15-20 |
| Barbell Curl V·06 | 3 | 6-8 |
| Incline Dumbbell Curl V·05 | 3 | 8-10 |
| Barbell Preacher Curl V·01 | 3 | 12-15 |
| Rope Cable Hammer Curl V·05 | 3 | 15-20 |
| Rope Cable Crunch V·13 | 3 | 8-10 |
| Hanging Leg Raise V·05 | 3 | 12-15 |
| Oblique Crunch V·03 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 35 | 365–471 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 6-8 |
| Leg Press V·02 | 3 | 8-10 |
| Dumbbell Lunge V·02 | 3 | 12-15 |
| Leg Extension V·04 | 3 | 15-20 |
| Romanian Deadlift V·03 | 3 | 12-15 |
| Lying Leg Curl V·04 | 3 | 15-20 |
| Standing Calf Raise V·08 | 4 | 12-15 |
| Seated Calf Raise V·06 | 4 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 312–404 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 4 | 6-8 |
| Smith Machine Upright Row V·17 | 4 | 8-10 |
| Cable Lateral Raise V·39 | 3 | 12-15 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 15-20 |
| Barbell Shrug V·05 | 3 | 6-8 |
| Dumbbell Behind-Back Shrug V·04 | 3 | 8-10 |
| Smith Machine Crunch V·05 | 3 | 8-10 |
| Plank V·03 | 3 | 60-90 sec. |
| Reverse Crunch V·01 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 248–321 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 6-8 |
| Wide-Grip Lat Pulldown V·30 | 4 | 8-10 |
| Inverted Row V·130 | 3 | 12-15 |
| Straight-Arm Pulldown V·04 | 3 | 15-20 |
| Close-Grip Bench Press V·15 | 3 | 6-8 |
| Dips V·02 | 3 | 8-10 |
| Two-Arm Prone Dumbbell Kickback V·12 | 3 | 12-15 |
| Overhead Cable Triceps Extension (low pulley) V·15 | 3 | 15-20 |
| Seated Calf Raise V·06 | 3 | 12-15 |
| Leg Press Calf Raise V·04 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 341–441 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 6-8 |
| Incline Dumbbell Press V·18 | 4 | 8-10 |
| Incline Dumbbell Flye V·08 | 3 | 12-15 |
| High-Pulley Cable Crossover V·02 | 3 | 15-20 |
| Barbell Curl V·06 | 3 | 6-8 |
| Incline Dumbbell Curl V·05 | 3 | 8-10 |
| Lying Cable Curl V·58 | 3 | 12-15 |
| Hammer Curl V·03 | 3 | 15-20 |
| Rope Cable Crunch V·13 | 3 | 8-10 |
| Hanging Leg Raise V·05 | 3 | 12-15 |
| Oblique Crunch V·03 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 35 | 365–471 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 6-8 |
| Leg Press V·02 | 3 | 8-10 |
| Dumbbell Lunge V·02 | 3 | 12-15 |
| Leg Extension V·04 | 3 | 15-20 |
| Romanian Deadlift V·03 | 3 | 12-15 |
| Lying Leg Curl V·04 | 3 | 15-20 |
| Standing Calf Raise V·08 | 4 | 12-15 |
| Seated Calf Raise V·06 | 4 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 312–404 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 4 | 6-8 |
| Smith Machine Upright Row V·17 | 4 | 8-10 |
| Dumbbell Lateral Raise V·45 | 3 | 12-15 |
| Standing Cable Rear Delt Raise Both Arms V·50 | 3 | 15-20 |
| Barbell Shrug V·05 | 3 | 6-8 |
| Barbell Behind-Back Shrug V·02 | 3 | 8-10 |
| Smith Machine Crunch V·05 | 3 | 8-10 |
| Plank V·03 | 3 | 60-90 sec. |
| Reverse Crunch V·01 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 248–321 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 6-8 |
| Wide-Grip Lat Pulldown V·30 | 4 | 8-10 |
| Standing Lat Pulldown V·37 | 3 | 12-15 |
| Dumbbell Straight Arm Pullback V·03 | 3 | 15-20 |
| Close-Grip Bench Press V·15 | 3 | 6-8 |
| Dips V·02 | 3 | 8-10 |
| Triceps Pressdown V·10 | 3 | 12-15 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 15-20 |
| Seated Calf Raise V·06 | 3 | 12-15 |
| Leg Press Calf Raise V·04 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 341–441 REPS |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 6-8 |
| Incline Dumbbell Press V·18 | 4 | 8-10 |
| Low-Pulley Cable Crossover V·05 | 3 | 12-15 |
| Decline Dumbbell Flye V·05 | 3 | 15-20 |
| Barbell Curl V·06 | 3 | 6-8 |
| Incline Dumbbell Curl V·05 | 3 | 8-10 |
| Barbell Preacher Curl V·01 | 3 | 12-15 |
| Rope Cable Hammer Curl V·05 | 3 | 15-20 |
| Rope Cable Crunch V·13 | 3 | 8-10 |
| Hanging Leg Raise V·05 | 3 | 12-15 |
| Oblique Crunch V·03 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 35 | 365–471 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 6-8 |
| Leg Press V·02 | 3 | 8-10 |
| Dumbbell Lunge V·02 | 3 | 12-15 |
| Leg Extension V·04 | 3 | 15-20 |
| Romanian Deadlift V·03 | 3 | 12-15 |
| Lying Leg Curl V·04 | 3 | 15-20 |
| Standing Calf Raise V·08 | 4 | 12-15 |
| Seated Calf Raise V·06 | 4 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 312–404 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 4 | 6-8 |
| Smith Machine Upright Row V·17 | 4 | 8-10 |
| Cable Lateral Raise V·39 | 3 | 12-15 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 15-20 |
| Barbell Shrug V·05 | 3 | 6-8 |
| Dumbbell Behind-Back Shrug V·04 | 3 | 8-10 |
| Smith Machine Crunch V·05 | 3 | 8-10 |
| Plank V·03 | 3 | 60-90 sec. |
| Reverse Crunch V·01 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 248–321 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 6-8 |
| Wide-Grip Lat Pulldown V·30 | 4 | 8-10 |
| Inverted Row V·130 | 3 | 12-15 |
| Straight-Arm Pulldown V·04 | 3 | 15-20 |
| Close-Grip Bench Press V·15 | 3 | 6-8 |
| Dips V·02 | 3 | 8-10 |
| Two-Arm Prone Dumbbell Kickback V·12 | 3 | 12-15 |
| Overhead Cable Triceps Extension (low pulley) V·15 | 3 | 15-20 |
| Seated Calf Raise V·06 | 3 | 12-15 |
| Leg Press Calf Raise V·04 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 341–441 REPS |
WEEK 7
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 6-8 |
| Incline Dumbbell Press V·18 | 4 | 8-10 |
| Incline Dumbbell Flye V·08 | 3 | 12-15 |
| High-Pulley Cable Crossover V·02 | 3 | 15-20 |
| Barbell Curl V·06 | 3 | 6-8 |
| Incline Dumbbell Curl V·05 | 3 | 8-10 |
| Lying Cable Curl V·58 | 3 | 12-15 |
| Hammer Curl V·03 | 3 | 15-20 |
| Rope Cable Crunch V·13 | 3 | 8-10 |
| Hanging Leg Raise V·05 | 3 | 12-15 |
| Oblique Crunch V·03 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 35 | 365–471 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 6-8 |
| Leg Press V·02 | 3 | 8-10 |
| Dumbbell Lunge V·02 | 3 | 12-15 |
| Leg Extension V·04 | 3 | 15-20 |
| Romanian Deadlift V·03 | 3 | 12-15 |
| Lying Leg Curl V·04 | 3 | 15-20 |
| Standing Calf Raise V·08 | 4 | 12-15 |
| Seated Calf Raise V·06 | 4 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 312–404 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 4 | 6-8 |
| Smith Machine Upright Row V·17 | 4 | 8-10 |
| Dumbbell Lateral Raise V·45 | 3 | 12-15 |
| Standing Cable Rear Delt Raise Both Arms V·50 | 3 | 15-20 |
| Barbell Shrug V·05 | 3 | 6-8 |
| Barbell Behind-Back Shrug V·02 | 3 | 8-10 |
| Smith Machine Crunch V·05 | 3 | 8-10 |
| Plank V·03 | 3 | 60-90 sec. |
| Reverse Crunch V·01 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 248–321 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 6-8 |
| Wide-Grip Lat Pulldown V·30 | 4 | 8-10 |
| Standing Lat Pulldown V·37 | 3 | 12-15 |
| Dumbbell Straight Arm Pullback V·03 | 3 | 15-20 |
| Close-Grip Bench Press V·15 | 3 | 6-8 |
| Dips V·02 | 3 | 8-10 |
| Triceps Pressdown V·10 | 3 | 12-15 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 15-20 |
| Seated Calf Raise V·06 | 3 | 12-15 |
| Leg Press Calf Raise V·04 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 341–441 REPS |
WEEK 8
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 6-8 |
| Incline Dumbbell Press V·18 | 4 | 8-10 |
| Low-Pulley Cable Crossover V·05 | 3 | 12-15 |
| Decline Dumbbell Flye V·05 | 3 | 15-20 |
| Barbell Curl V·06 | 3 | 6-8 |
| Incline Dumbbell Curl V·05 | 3 | 8-10 |
| Barbell Preacher Curl V·01 | 3 | 12-15 |
| Rope Cable Hammer Curl V·05 | 3 | 15-20 |
| Rope Cable Crunch V·13 | 3 | 8-10 |
| Hanging Leg Raise V·05 | 3 | 12-15 |
| Oblique Crunch V·03 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 35 | 365–471 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 6-8 |
| Leg Press V·02 | 3 | 8-10 |
| Dumbbell Lunge V·02 | 3 | 12-15 |
| Leg Extension V·04 | 3 | 15-20 |
| Romanian Deadlift V·03 | 3 | 12-15 |
| Lying Leg Curl V·04 | 3 | 15-20 |
| Standing Calf Raise V·08 | 4 | 12-15 |
| Seated Calf Raise V·06 | 4 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 312–404 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 4 | 6-8 |
| Smith Machine Upright Row V·17 | 4 | 8-10 |
| Cable Lateral Raise V·39 | 3 | 12-15 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 15-20 |
| Barbell Shrug V·05 | 3 | 6-8 |
| Dumbbell Behind-Back Shrug V·04 | 3 | 8-10 |
| Smith Machine Crunch V·05 | 3 | 8-10 |
| Plank V·03 | 3 | 60-90 sec. |
| Reverse Crunch V·01 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 248–321 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 6-8 |
| Wide-Grip Lat Pulldown V·30 | 4 | 8-10 |
| Inverted Row V·130 | 3 | 12-15 |
| Straight-Arm Pulldown V·04 | 3 | 15-20 |
| Close-Grip Bench Press V·15 | 3 | 6-8 |
| Dips V·02 | 3 | 8-10 |
| Two-Arm Prone Dumbbell Kickback V·12 | 3 | 12-15 |
| Overhead Cable Triceps Extension (low pulley) V·15 | 3 | 15-20 |
| Seated Calf Raise V·06 | 3 | 12-15 |
| Leg Press Calf Raise V·04 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 341–441 REPS |