WORLD 2 · THE PLANS

VARIABLE TRAINING METHOD – PHASES 1 & 2

4 WEEKs16 DAYs111 MOVESREADY

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WEEK 1

DAY 17 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1938-10
Incline Dumbbell Press V·1838-10
Smith Machine Decline Bench Press V·1038-10
Close-Grip Bench Press V·1538-10
Triceps Dip V·0438-10
Reverse Crunch V·013To failure
Crunch V·073To failure
STAGE CLEAR! TOTAL VOLUME21120–150 REPS

DAY 26 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Pull-Up V·0138-10
Barbell Bent-Over Row V·0538-10
One-Arm Dumbbell Row V·1438-10
Barbell Curl V·0638-10
Barbell Preacher Curl V·0138-10
Barbell Wrist Curl V·0138-10
STAGE CLEAR! TOTAL VOLUME18144–180 REPS

DAY 35 MOVES · 15 SETS

EXERCISESETSREPETITION RANGE
Squat V·0438-10
Deadlift V·0338-10
Dumbbell Lunge V·0238-10
Standing Calf Raise V·08312-15
Seated Calf Raise V·06315-20
STAGE CLEAR! TOTAL VOLUME15153–195 REPS

DAY 46 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1338-10
Dumbbell Shoulder Press V·0438-10
Barbell Upright Row V·0438-10
Barbell Shrug V·0538-10
Hanging Leg Raise V·053failure
Decline Crunch V·093failure
STAGE CLEAR! TOTAL VOLUME1896–120 REPS

WEEK 2

DAY 17 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Incline Dumbbell Flye V·0838-10
High-Pulley Cable Crossover V·0238-10
Cable Flye V·2838-10
Triceps Pressdown V·1038-10
Dumbbell Overhead Triceps Extension V·0638-10
Incline Reverse Crunch V·033failure
Rope Cable Crunch V·1338-10
STAGE CLEAR! TOTAL VOLUME21144–180 REPS

DAY 26 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Wide-Grip Lat Pulldown V·3038-10
Seated Cable Row V·5938-10
Straight-Arm Pulldown V·0438-10
Cable Curl V·0938-10
Dumbbell Concentration Curl V·0338-10
Dumbbell Reverse Wrist Curl V·0338-10
STAGE CLEAR! TOTAL VOLUME18144–180 REPS

DAY 35 MOVES · 15 SETS

EXERCISESETSREPETITION RANGE
Step-Up V·0538-10
Leg Extension V·0438-10
Romanian Deadlift V·0338-10
Seated Calf Raise V·06315-20
Leg Press Calf Raise V·04312-15
STAGE CLEAR! TOTAL VOLUME15153–195 REPS

DAY 46 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Lateral Raise V·4538-10
Cable Front Raise V·4138-10
Dumbbell Bent-Over Lateral Raise V·6438-10
Dumbbell Shrug V·1038-10
Incline Leg Raise V·073failure
Machine Crunch V·1038-10
STAGE CLEAR! TOTAL VOLUME18120–150 REPS

WEEK 3

DAY 19 MOVES · 25 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1938-10
Incline Dumbbell Press V·1838-10
Incline Dumbbell Flye V·0838-10
High-Pulley Cable Crossover V·0238-10
Close-Grip Bench Press V·1538-10
Triceps Dip V·0428-10
Triceps Pressdown V·1028-10
Reverse Crunch V·013failure
Crunch V·073failure
STAGE CLEAR! TOTAL VOLUME25152–190 REPS

DAY 28 MOVES · 20 SETS

EXERCISESETSREPETITION RANGE
Pull-Up V·0138-10
Barbell Bent-Over Row V·0538-10
Seated Cable Row V·5928-10
Straight-Arm Pulldown V·0428-10
Barbell Curl V·0638-10
Barbell Preacher Curl V·0128-10
Dumbbell Concentration Curl V·0328-10
Barbell Wrist Curl V·0138-10
STAGE CLEAR! TOTAL VOLUME20160–200 REPS

DAY 37 MOVES · 19 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·0338-10
Squat V·0438-10
Leg Extension V·0438-10
Lying Leg Curl V·0438-10
Standing Calf Raise V·08312-15
Leg Press Calf Raise V·04212-15
Seated Calf Raise V·06215-20
STAGE CLEAR! TOTAL VOLUME19186–235 REPS

DAY 48 MOVES · 20 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1338-10
Barbell Upright Row V·0438-10
Dumbbell Lateral Raise V·4528-10
Dumbbell Bent-Over Lateral Raise V·6428-10
Barbell Shrug V·0528-10
Dumbbell Shrug V·1028-10
Hanging Leg Raise V·053failure
Decline Crunch V·093failure
STAGE CLEAR! TOTAL VOLUME20112–140 REPS

WEEK 4

DAY 19 MOVES · 25 SETS

EXERCISESETSREPETITION RANGE
Incline Dumbbell Flye V·0838-10
Cable Flye V·2838-10
Incline Dumbbell Press V·1838-10
Smith Machine Decline Bench Press V·1038-10
Triceps Pressdown V·1038-10
Dumbbell Overhead Triceps Extension V·0628-10
Triceps Dip V·0428-10
Incline Reverse Crunch V·033failure
Rope Cable Crunch V·1338-10
STAGE CLEAR! TOTAL VOLUME25176–220 REPS

DAY 28 MOVES · 20 SETS

EXERCISESETSREPETITION RANGE
Straight-Arm Pulldown V·0438-10
Wide-Grip Lat Pulldown V·3038-10
One-Arm Dumbbell Row V·1428-10
Seated Cable Row V·5928-10
Dumbbell Concentration Curl V·0338-10
Cable Curl V·0928-10
Barbell Curl V·0628-10
Dumbbell Reverse Wrist Curl V·0338-10
STAGE CLEAR! TOTAL VOLUME20160–200 REPS

DAY 36 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Leg Extension V·0438-10
Lying Leg Curl V·0438-10
Squat V·0438-10
Deadlift V·0338-10
Seated Calf Raise V·06315-20
Leg Press Calf Raise V·04312-15
STAGE CLEAR! TOTAL VOLUME18177–225 REPS

DAY 48 MOVES · 22 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Lateral Raise V·4538-10
Cable Front Raise V·4138-10
Barbell Upright Row V·0438-10
Dumbbell Shoulder Press V·0438-10
Dumbbell Shrug V·1028-10
Barbell Shrug V·0528-10
Incline Leg Raise V·073failure
Machine Crunch V·1038-10
STAGE CLEAR! TOTAL VOLUME22152–190 REPS