WORLD 2 · THE PLANS

VARIABLE TRAINING METHOD – PHASES 3 & 4

4 WEEKs16 DAYs133 MOVESREADY

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

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WEEK 1

DAY 19 MOVES · 23 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1933-5
Incline Dumbbell Press V·1833-5
Smith Machine Decline Bench Press V·1023-5
Incline Dumbbell Flye V·0825-6
Close-Grip Bench Press V·1533-5
Triceps Dip V·0423-5
Triceps Pressdown V·1023-5
Smith Machine Hip Thrust V·0135-6
Smith Machine Crunch V·0535-6
STAGE CLEAR! TOTAL VOLUME2385–123 REPS

DAY 28 MOVES · 20 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·0533-5
Wide-Grip Lat Pulldown V·3033-5
Seated Cable Row V·5923-5
Straight-Arm Pulldown V·0425-6
Barbell Curl V·0633-5
Incline Dumbbell Curl V·0525-6
Dumbbell Concentration Curl V·0325-6
Barbell Wrist Curl V·0135-6
STAGE CLEAR! TOTAL VOLUME2078–109 REPS

DAY 36 MOVES · 16 SETS

EXERCISESETSREPETITION RANGE
Squat V·0433-5
Deadlift V·0333-5
Lying Leg Curl V·0435-6
Standing Calf Raise V·08312-15
Leg Press Calf Raise V·04212-15
Seated Calf Raise V·06215-20
STAGE CLEAR! TOTAL VOLUME16123–163 REPS

DAY 48 MOVES · 20 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1333-5
Barbell Upright Row V·0433-5
Dumbbell Lateral Raise V·4525-6
Dumbbell Bent-Over Lateral Raise V·6425-6
Barbell Shrug V·0523-5
Dumbbell Shrug V·1025-6
Cable Oblique Pushdown V·0235-6
Machine Crunch V·1035-6
STAGE CLEAR! TOTAL VOLUME2084–112 REPS

WEEK 2

DAY 19 MOVES · 23 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·19312-15
Incline Dumbbell Press V·18312-15
Smith Machine Decline Bench Press V·10215-20
Incline Dumbbell Flye V·08215-20
Close-Grip Bench Press V·15312-15
Triceps Dip V·04212-15
Triceps Pressdown V·10215-20
Reverse Crunch V·013to failure
Crunch V·073to failure
STAGE CLEAR! TOTAL VOLUME23222–285 REPS

DAY 28 MOVES · 20 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·05312-15
Wide-Grip Lat Pulldown V·30312-15
Seated Cable Row V·59215-20
Straight-Arm Pulldown V·04215-20
Barbell Curl V·06312-15
Barbell Preacher Curl V·01215-20
Dumbbell Concentration Curl V·03215-20
Barbell Reverse Wrist Curl V·01315-20
STAGE CLEAR! TOTAL VOLUME20273–355 REPS

DAY 37 MOVES · 19 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·03312-15
Squat V·04312-15
Leg Extension V·04315-20
Lying Leg Curl V·04315-20
Standing Calf Raise V·08312-15
Leg Press Calf Raise V·04215-20
Seated Calf Raise V·06215-20
STAGE CLEAR! TOTAL VOLUME19258–335 REPS

DAY 48 MOVES · 20 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·13312-15
Dumbbell Upright Row V·10312-15
Dumbbell Lateral Raise V·45215-20
Dumbbell Bent-Over Lateral Raise V·64215-20
Barbell Shrug V·05212-15
Dumbbell Shrug V·10215-20
Hanging Leg Raise V·053to failure
Decline Crunch V·093to failure
STAGE CLEAR! TOTAL VOLUME20186–240 REPS

WEEK 3

DAY 110 MOVES · 16 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1928-10
Incline Dumbbell Press V·1828-10
Dumbbell Flye V·1118-10
High-Pulley Cable Crossover V·0218-10
Close-Grip Bench Press V·1528-10
Barbell Lying Triceps Extension V·0618-10
Triceps Pressdown V·1018-10
Reverse Crunch V·012to failure
Crunch V·072to failure
Rope Cable Crunch V·13212-15
STAGE CLEAR! TOTAL VOLUME16104–130 REPS

DAY 29 MOVES · 14 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·0528-10
Wide-Grip Lat Pulldown V·3028-10
Seated Cable Row V·5918-10
Straight-Arm Pulldown V·0418-10
Barbell Curl V·0628-10
Barbell Preacher Curl V·0118-10
Dumbbell Concentration Curl V·0318-10
Barbell Wrist Curl V·0128-10
Barbell Reverse Wrist Curl V·0128-10
STAGE CLEAR! TOTAL VOLUME14112–140 REPS

DAY 36 MOVES · 11 SETS

EXERCISESETSREPETITION RANGE
Squat V·0428-10
Deadlift V·0328-10
Lying Leg Curl V·0418-10
Standing Calf Raise V·08212-15
Seated Calf Raise V·06215-20
Leg Press Calf Raise V·04212-15
STAGE CLEAR! TOTAL VOLUME11118–150 REPS

DAY 410 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1328-10
Barbell Upright Row V·0428-10
Dumbbell Lateral Raise V·4518-10
Dumbbell Bent-Over Lateral Raise V·6418-10
Barbell Shrug V·0528-10
Dumbbell Shrug V·1028-10
Dumbbell Behind-Back Shrug V·0428-10
Hanging Leg Raise V·052to failure
Decline Crunch V·092to failure
Incline Reverse Crunch V·032to failure
STAGE CLEAR! TOTAL VOLUME1896–120 REPS

WEEK 4

DAY 110 MOVES · 52 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1958-10
Incline Dumbbell Press V·1858-10
Dumbbell Flye V·1158-10
High-Pulley Cable Crossover V·0258-10
Close-Grip Bench Press V·1568-10
Barbell Lying Triceps Extension V·0658-10
Triceps Pressdown V·1058-10
Reverse Crunch V·015to failure
Crunch V·076to failure
Rope Cable Crunch V·13512-15
STAGE CLEAR! TOTAL VOLUME52348–435 REPS

DAY 29 MOVES · 46 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·0558-10
Wide-Grip Lat Pulldown V·3058-10
Seated Cable Row V·5958-10
Straight-Arm Pulldown V·0458-10
Barbell Curl V·0668-10
Incline Dumbbell Curl V·0558-10
Dumbbell Concentration Curl V·0358-10
Barbell Wrist Curl V·0158-10
Barbell Reverse Wrist Curl V·0158-10
STAGE CLEAR! TOTAL VOLUME46368–460 REPS

DAY 36 MOVES · 33 SETS

EXERCISESETSREPETITION RANGE
Squat V·0468-10
Deadlift V·0368-10
Lying Leg Curl V·0458-10
Standing Calf Raise V·08512-15
Seated Calf Raise V·06615-20
Leg Press Calf Raise V·04512-15
STAGE CLEAR! TOTAL VOLUME33346–440 REPS

DAY 410 MOVES · 52 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1358-10
Dumbbell Upright Row V·1058-10
Dumbbell Lateral Raise V·4558-10
Dumbbell Bent-Over Lateral Raise V·6458-10
Barbell Shrug V·0568-10
Dumbbell Shrug V·1058-10
Dumbbell Behind-Back Shrug V·0458-10
Hanging Leg Raise V·055to failure
Decline Crunch V·096to failure
Incline Reverse Crunch V·035to failure
STAGE CLEAR! TOTAL VOLUME52288–360 REPS