WORLD 2 · THE PLANS

WHOLE-BODY HUNDREDS

1 WEEK4 DAYs40 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 110 MOVES · 10 SETS
EXERCISE	SETS	REPETITION RANGE
Machine Chest Press V·52	1	100
Seated Cable Row V·59	1	100
Dumbbell Squat V·14	1	100
Standing Dumbbell Shoulder Press V·30	1	100
Dumbbell Shrug V·10	1	100
Seated Calf Raise V·06	1	100
Bench Dip V·01	1	100
Incline Dumbbell Curl V·05	1	100
Dumbbell Wrist Curl V·03	1	100
Crunch V·07	1	100
STAGE CLEAR! TOTAL VOLUME	10	1000 REPS

DAY 210 MOVES · 10 SETS
EXERCISE	SETS	REPETITION RANGE
High-Pulley Cable Crossover V·02	1	100
Straight-Arm Pulldown V·04	1	100
Reverse Hamstring Extension V·01	1	100
Cable Rear Delt Flye V·03	1	100
Cable Shrug V·04	1	100
Standing Calf Raise V·08	1	100
Triceps Pressdown V·10	1	100
Standing Cable Concentration Curl V·08	1	100
Dumbbell Reverse Wrist Curl V·03	1	100
Reverse Crunch V·01	1	100
STAGE CLEAR! TOTAL VOLUME	10	1000 REPS

DAY 310 MOVES · 10 SETS
EXERCISE	SETS	REPETITION RANGE
Band Reverse-Grip Chest Press V·65	1	100
Standing Overhead Pulldowns With Band Both Arms V·01	1	100
Band Squat V·15	1	100
Band Upright Row V·03	1	100
Band Shrug V·02	1	100
Donkey Calf Raise V·07	1	100
Triceps Dip V·04	1	100
Band Curl V·03	1	100
Barbell Behind-Back Wrist Curl V·02	1	100
Band Standing Crunch V·11	1	100
STAGE CLEAR! TOTAL VOLUME	10	1000 REPS

DAY 410 MOVES · 10 SETS
EXERCISE	SETS	REPETITION RANGE
Band One-Arm Flye V·34	1	100
Band Straight-Arm Pulldown V·01	1	100
Romanian Deadlift V·03	1	100
Band Lateral Raise V·32	1	100
Band Triceps Pressdown V·07	1	100
Seated Calf Raise V·06	1	100
Band Overhead Triceps Extension V·11	1	100
Hammer Curl V·03	1	100
Standing Reverse Wrist Curl V·05	1	100
Plank V·03	1	100 sec.
STAGE CLEAR! TOTAL VOLUME	10	900 REPS