WORLD 2 · THE PLANS

UNRESTED DEVELOPMENT TRAINING PROGRAM (WEEKS 2, 4, 6, 8)

1 WEEK4 DAYs38 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 111 MOVES · 35 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1946-8
Incline Dumbbell Press V·1848-10
Low-Pulley Cable Crossover V·05312-15
Decline Dumbbell Flye V·05315-20
Barbell Curl V·0636-8
Incline Dumbbell Curl V·0538-10
Barbell Preacher Curl V·01312-15
Rope Cable Hammer Curl V·05315-20
Rope Cable Crunch V·1338-10
Hanging Leg Raise V·05312-15
Oblique Crunch V·03315-20
STAGE CLEAR! TOTAL VOLUME35365–471 REPS

DAY 28 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
Squat V·0436-8
Leg Press V·0238-10
Dumbbell Lunge V·02312-15
Leg Extension V·04315-20
Romanian Deadlift V·03312-15
Lying Leg Curl V·04315-20
Standing Calf Raise V·08412-15
Seated Calf Raise V·06415-20
STAGE CLEAR! TOTAL VOLUME26312–404 REPS

DAY 39 MOVES · 29 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1346-8
Smith Machine Upright Row V·1748-10
Cable Lateral Raise V·39312-15
Dumbbell Bent-Over Lateral Raise V·64315-20
Barbell Shrug V·0536-8
Dumbbell Behind-Back Shrug V·0438-10
Smith Machine Crunch V·0538-10
Plank V·03360-90 sec.
Reverse Crunch V·01315-20
STAGE CLEAR! TOTAL VOLUME29248–321 REPS

DAY 410 MOVES · 32 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·0546-8
Wide-Grip Lat Pulldown V·3048-10
Inverted Row V·130312-15
Straight-Arm Pulldown V·04315-20
Close-Grip Bench Press V·1536-8
Dips V·0238-10
Two-Arm Prone Dumbbell Kickback V·12312-15
Overhead Cable Triceps Extension (low pulley) V·15315-20
Seated Calf Raise V·06312-15
Leg Press Calf Raise V·04315-20
STAGE CLEAR! TOTAL VOLUME32341–441 REPS