WORLD 2 · THE PLANS

VARIABLE TRAINING METHOD – WEEKS 1-12

12 WEEKs48 DAYs372 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

WEEK 5

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 6

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 7

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 8

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

WEEK 9

DAY 110 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1938-12
Incline Dumbbell Flye V·0838-12
Dumbbell Flye V·1138-12
High-Pulley Cable Crossover V·0238-12
Triceps Dip V·0438-12
Triceps Pressdown V·1038-12
Dumbbell Overhead Triceps Extension V·0638-12
Smith Machine Hip Thrust V·0138-12
Rope Cable Crunch V·1338-12
Crunch V·073to failure
STAGE CLEAR! TOTAL VOLUME30216–324 REPS

DAY 29 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Wide-Grip Lat Pulldown V·3038-12
One-Arm Dumbbell Row V·1438-12
Seated Cable Row V·5938-12
Straight-Arm Pulldown V·0438-12
Barbell Preacher Curl V·0138-12
Dumbbell Concentration Curl V·0338-12
Cable Curl V·0938-12
Barbell Wrist Curl V·0138-12
Barbell Reverse Wrist Curl V·0138-12
STAGE CLEAR! TOTAL VOLUME27216–324 REPS

DAY 37 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Deadlift V·0338-12
Squat V·0438-12
Dumbbell Lunge V·0238-12
Lying Leg Curl V·0438-12
Standing Calf Raise V·08212-15
Leg Press Calf Raise V·04212-15
Seated Calf Raise V·06215-20
STAGE CLEAR! TOTAL VOLUME18174–244 REPS

DAY 49 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Shoulder Press V·0438-12
Smith Machine Upright Row V·1738-12
Dumbbell Lateral Raise V·4538-12
Dumbbell Bent-Over Lateral Raise V·6438-12
Barbell Shrug V·0538-12
Dumbbell Shrug V·1038-12
Hanging Leg Raise V·053to failure
Decline Crunch V·093to failure
Machine Crunch V·10310-12
STAGE CLEAR! TOTAL VOLUME27174–252 REPS

WEEK 10

DAY 110 MOVES · 30 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1938-12
Incline Dumbbell Press V·1838-12
Dumbbell Flye V·1138-12
High-Pulley Cable Crossover V·0238-12
Triceps Dip V·0438-12
Triceps Pressdown V·1038-12
Dumbbell Overhead Triceps Extension V·0638-12
Incline Reverse Crunch V·033to failure
Rope Cable Crunch V·13315-20
Crunch V·073to failure
STAGE CLEAR! TOTAL VOLUME30213–312 REPS

DAY 29 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Wide-Grip Lat Pulldown V·3038-12
One-Arm Dumbbell Row V·1438-12
Seated Cable Row V·5938-12
Straight-Arm Pulldown V·0438-12
Barbell Preacher Curl V·0138-12
Dumbbell Concentration Curl V·0338-12
Cable Curl V·0938-12
Barbell Wrist Curl V·0138-12
Barbell Reverse Wrist Curl V·0138-12
STAGE CLEAR! TOTAL VOLUME27216–324 REPS

DAY 37 MOVES · 17 SETS

EXERCISESETSREPETITION RANGE
Squat V·0438-12
Deadlift V·0338-12
Dumbbell Lunge V·0238-12
Lying Leg Curl V·0428-12
Standing Calf Raise V·08212-15
Leg Press Calf Raise V·04212-15
Seated Calf Raise V·06215-20
STAGE CLEAR! TOTAL VOLUME17166–232 REPS

DAY 49 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Shoulder Press V·0438-12
Smith Machine Upright Row V·1738-12
Dumbbell Lateral Raise V·4538-12
Dumbbell Bent-Over Lateral Raise V·6438-12
Barbell Shrug V·0538-12
Dumbbell Shrug V·1038-12
Hanging Leg Raise V·053to failure
Decline Crunch V·093to failure
Cable Oblique Pushdown V·02310-12
STAGE CLEAR! TOTAL VOLUME27174–252 REPS

WEEK 11

DAY 18 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1935
Incline Dumbbell Press V·1835
Dumbbell Flye V·1135
Close-Grip Bench Press V·1535
Triceps Pressdown V·1035
Reverse Crunch V·0135-8
Crunch V·0735-8
Rope Cable Crunch V·1335-8
STAGE CLEAR! TOTAL VOLUME24120–147 REPS

DAY 27 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·0535
Wide-Grip Lat Pulldown V·3035
Seated Cable Row V·5935
Barbell Curl V·0635
Incline Dumbbell Curl V·0535
Barbell Wrist Curl V·0135
Barbell Reverse Wrist Curl V·0135
STAGE CLEAR! TOTAL VOLUME21105 REPS

DAY 36 MOVES · 16 SETS

EXERCISESETSREPETITION RANGE
Squat V·0435
Deadlift V·0335
Lying Leg Curl V·0435
Standing Calf Raise V·0835-8
Leg Press Calf Raise V·0425-8
Seated Calf Raise V·0625-8
STAGE CLEAR! TOTAL VOLUME1680–101 REPS

DAY 48 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1335
Smith Machine Upright Row V·1735
Dumbbell Lateral Raise V·4535
Barbell Shrug V·0535
Dumbbell Shrug V·1035
Hanging Leg Raise V·0535-8
Decline Crunch V·0935-8
Cable Oblique Pushdown V·0235-8
STAGE CLEAR! TOTAL VOLUME24120–147 REPS

WEEK 12

DAY 18 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1935
Incline Dumbbell Press V·1835
Dumbbell Flye V·1135
Close-Grip Bench Press V·1535
Triceps Pressdown V·1035
Reverse Crunch V·013to failure
Crunch V·073to failure
Rope Cable Crunch V·1335
STAGE CLEAR! TOTAL VOLUME2490 REPS

DAY 27 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·0535
Wide-Grip Lat Pulldown V·3035
Seated Cable Row V·5935
Barbell Curl V·0635
Barbell Preacher Curl V·0135
Barbell Wrist Curl V·0135
Barbell Reverse Wrist Curl V·0135
STAGE CLEAR! TOTAL VOLUME21105 REPS

DAY 36 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Leg Press V·0235
Squat V·0435
Lying Leg Curl V·0435
Standing Calf Raise V·0835
Leg Press Calf Raise V·0435
Seated Calf Raise V·0635
STAGE CLEAR! TOTAL VOLUME1890 REPS

DAY 48 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1335
Smith Machine Upright Row V·1735
Dumbbell Lateral Raise V·4535
Barbell Shrug V·0535
Dumbbell Shrug V·1035
Lying Leg Raise V·0635
Decline Crunch V·0935
Cable Oblique Pushdown V·02315-20
STAGE CLEAR! TOTAL VOLUME24150–165 REPS