WORLD 2 · THE PLANS

WHOLE-BODY H.I.T. BLITZ

1 WEEK5 DAYs50 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 110 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
Reverse-Grip Dumbbell Bench Press V·2713-6+
REST PAUSE + DROP SETS
Wide-Grip Lat Pulldown V·3013-6+
REST PAUSE + DROP SETS
Front Squat V·0413-6+
REST PAUSE + DROP SETS
Dumbbell Lateral Raise V·4513-6+
REST PAUSE + DROP SETS
Barbell Shrug V·0513-6+
REST PAUSE + DROP SETS
Seated Calf Raise V·0613-6+
REST PAUSE + DROP SETS
Dumbbell Overhead Triceps Extension V·0613-6+
REST PAUSE + DROP SETS
Barbell Preacher Curl V·0113-6+
REST PAUSE + DROP SETS
Barbell Behind-Back Wrist Curl V·0213-6+
REST PAUSE + DROP SETS
Smith Machine Hip Thrust V·011
REST PAUSE + DROP SETS
STAGE CLEAR! TOTAL VOLUME1027–54 REPS

DAY 210 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Flye V·1113-6+
REST PAUSE + DROP SETS
Seated Cable Row V·5913-6+
REST PAUSE + DROP SETS
Dumbbell Romanian Deadlift V·0413-6+
REST PAUSE + DROP SETS
Face Pull V·0213-6+
REST PAUSE + DROP SETS
Straight-Arm Pushdown V·0313-6+
REST PAUSE + DROP SETS
Standing Calf Raise V·0813-6+
REST PAUSE + DROP SETS
Triceps Pressdown V·1013-6+
REST PAUSE + DROP SETS
Behind-Back Cable Curl V·0813-6+
REST PAUSE + DROP SETS
Standing Reverse Wrist Curl V·0513-6+
REST PAUSE + DROP SETS
Rope Cable Crunch V·1313-6+
REST PAUSE + DROP SETS
STAGE CLEAR! TOTAL VOLUME1030–60 REPS

DAY 310 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
High-Pulley Cable Crossover V·0213-6+
REST PAUSE + DROP SETS
Standing Lat Pulldown V·3713-6+
REST PAUSE + DROP SETS
Dumbbell Reverse Lunge V·0313-6+
REST PAUSE + DROP SETS
Arnold Press V·0113-6+
REST PAUSE + DROP SETS
Prone Incline Dumbbell Shrug V·1713-6+
REST PAUSE + DROP SETS
Seated Calf Raise V·0613-6+
REST PAUSE + DROP SETS
Reverse-Grip Triceps Pressdown V·0613-6+
REST PAUSE + DROP SETS
Hammer Curl V·0313-6+
REST PAUSE + DROP SETS
Barbell Wrist Curl V·0113-6+
REST PAUSE + DROP SETS
Cable Oblique Pushdown V·0213-6+
REST PAUSE + DROP SETS
STAGE CLEAR! TOTAL VOLUME1030–60 REPS

DAY 410 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
Bench Press V·1913-6+
REST PAUSE + DROP SETS
Straight-Arm Pulldown V·0413-6+
REST PAUSE + DROP SETS
Diagonal Step-Up V·0713-6+
REST PAUSE + DROP SETS
Dumbbell Upright Row V·1013-6+
REST PAUSE + DROP SETS
Dumbbell Shrug V·1013-6+
REST PAUSE + DROP SETS
Standing Calf Raise V·0813-6+
REST PAUSE + DROP SETS
Barbell Lying Triceps Extension V·0613-6+
REST PAUSE + DROP SETS
High Cable Curl V·1413-6+
REST PAUSE + DROP SETS
Dumbbell Reverse Wrist Curl V·0313-6+
REST PAUSE + DROP SETS
Woodchopper V·0213-6+
REST PAUSE + DROP SETS
STAGE CLEAR! TOTAL VOLUME1030–60 REPS

DAY 510 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
Incline Cable Flye V·0213-6+
REST PAUSE + DROP SETS
Barbell Bent-Over Row V·0513-6+
REST PAUSE + DROP SETS
Squat V·0413-6+
REST PAUSE + DROP SETS
Barbell Shoulder Press V·1313-6+
REST PAUSE + DROP SETS
Smith Machine Behind-Back Shrug V·0513-6+
REST PAUSE + DROP SETS
Leg Press Calf Raise V·0413-6+
REST PAUSE + DROP SETS
Close-Grip Bench Press V·1513-6+
REST PAUSE + DROP SETS
Barbell Curl V·0613-6+
REST PAUSE + DROP SETS
Barbell Wrist Curl V·0113-6+
REST PAUSE + DROP SETS
Rope Cable Crunch V·1313-6+
REST PAUSE + DROP SETS
STAGE CLEAR! TOTAL VOLUME1030–60 REPS