WHOLE-BODY OXFORD DROP SETS
1 WEEK5 DAYs100 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 10 |
| Incline Dumbbell Flye V·08 | 3 | 10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 10 |
| Straight-Arm Pulldown V·04 | 3 | 10 |
| Squat V·04 | 3 | 10 |
| Romanian Deadlift V·03 | 3 | 10 |
| Standing Dumbbell Shoulder Press V·30 | 3 | 10 |
| Dumbbell Lateral Raise V·45 | 3 | 10 |
| Dumbbell Shrug V·10 | 3 | 10 |
| Straight-Arm Pushdown V·03 | 3 | 10 |
| Standing Calf Raise V·08 | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 10 |
| Barbell Lying Triceps Extension V·06 | 3 | 10 |
| Triceps Pressdown V·10 | 3 | 10 |
| Barbell Curl V·06 | 3 | 10 |
| Incline Dumbbell Curl V·05 | 3 | 10 |
| Dumbbell Wrist Curl V·03 | 3 | 10 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 10 |
| Smith Machine Crunch V·05 | 3 | 10 |
| Smith Machine Hip Thrust V·01 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 60 | 600 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Dumbbell Flye V·08 | 3 | 10 |
| Bench Press V·19 | 3 | 10 |
| Straight-Arm Pulldown V·04 | 3 | 10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 10 |
| Romanian Deadlift V·03 | 3 | 10 |
| Squat V·04 | 3 | 10 |
| Dumbbell Lateral Raise V·45 | 3 | 10 |
| Standing Dumbbell Shoulder Press V·30 | 3 | 10 |
| Straight-Arm Pushdown V·03 | 3 | 10 |
| Dumbbell Shrug V·10 | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 10 |
| Standing Calf Raise V·08 | 3 | 10 |
| Triceps Pressdown V·10 | 3 | 10 |
| Barbell Lying Triceps Extension V·06 | 3 | 10 |
| Incline Dumbbell Curl V·05 | 3 | 10 |
| Barbell Curl V·06 | 3 | 10 |
| Barbell Reverse Wrist Curl V·01 | 3 | 10 |
| Barbell Wrist Curl V·01 | 3 | 10 |
| Smith Machine Hip Thrust V·01 | 3 | 10 |
| Smith Machine Crunch V·05 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 60 | 600 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 10 |
| SUPERSET | ||
| Incline Dumbbell Flye V·08 | 3 | 10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 10 |
| SUPERSET | ||
| Straight-Arm Pulldown V·04 | 3 | 10 |
| Squat V·04 | 3 | 10 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 3 | 10 |
| Standing Dumbbell Shoulder Press V·30 | 3 | 10 |
| SUPERSET | ||
| Dumbbell Lateral Raise V·45 | 3 | 10 |
| Dumbbell Shrug V·10 | 3 | 10 |
| SUPERSET | ||
| Straight-Arm Pushdown V·03 | 3 | 10 |
| Standing Calf Raise V·08 | 3 | 10 |
| SUPERSET | ||
| Seated Calf Raise V·06 | 3 | 10 |
| Barbell Lying Triceps Extension V·06 | 3 | 10 |
| SUPERSET | ||
| Triceps Pressdown V·10 | 3 | 10 |
| Barbell Curl V·06 | 3 | 10 |
| SUPERSET | ||
| Incline Dumbbell Curl V·05 | 3 | 10 |
| Barbell Wrist Curl V·01 | 3 | 10 |
| SUPERSET | ||
| Barbell Reverse Wrist Curl V·01 | 3 | 10 |
| Smith Machine Crunch V·05 | 3 | 10 |
| SUPERSET | ||
| Smith Machine Hip Thrust V·01 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 60 | 600 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Bench Press V·01 | 3 | 10 |
| Smith Machine Bench Press V·39 | 3 | 10 |
| Seated Cable Row V·59 | 3 | 10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 10 |
| Squat V·04 | 3 | 10 |
| Deadlift V·03 | 3 | 10 |
| Standing Dumbbell Shoulder Press V·30 | 3 | 10 |
| Machine Shoulder Press V·09 | 3 | 10 |
| Smith Machine Shrug V·13 | 3 | 10 |
| Smith Machine Behind-Back Shrug V·05 | 3 | 10 |
| Smith Machine Standing Calf Raise V·06 | 3 | 10 |
| Leg Press Calf Raise V·04 | 3 | 10 |
| Close-Grip Bench Press V·15 | 3 | 10 |
| Triceps Dip V·04 | 3 | 10 |
| Smith Machine Drag Curl V·02 | 3 | 10 |
| Dumbbell Curl V·12 | 3 | 10 |
| Barbell Wrist Curl V·01 | 3 | 10 |
| Barbell Behind-Back Wrist Curl V·02 | 3 | 10 |
| Smith Machine Crunch V·05 | 3 | 10 |
| Rope Cable Crunch V·13 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 60 | 600 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Low-Pulley Cable Crossover V·05 | 3 | 10 |
| High-Pulley Cable Crossover V·02 | 3 | 10 |
| Straight-Arm Pulldown V·04 | 3 | 10 |
| Dumbbell Straight Arm Pullback V·03 | 3 | 10 |
| Romanian Deadlift V·03 | 3 | 10 |
| Step-Up V·05 | 3 | 10 |
| Dumbbell Lateral Raise V·45 | 3 | 10 |
| One-Arm Cable Rear Delt Flye V·06 | 3 | 10 |
| One-Arm Dumbbell Shrug V·09 | 3 | 10 |
| Barbell Behind-Back Shrug V·02 | 3 | 10 |
| Seated Calf Raise V·06 | 3 | 10 |
| Standing Calf Raise V·08 | 3 | 10 |
| Triceps Pressdown V·10 | 3 | 10 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 | 3 | 10 |
| Dumbbell Concentration Curl V·03 | 3 | 10 |
| Incline Dumbbell Curl V·05 | 3 | 10 |
| Barbell Wrist Curl V·01 | 3 | 10 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 10 |
| Rope Cable Crunch V·13 | 3 | 10 |
| Cable Oblique Pushdown V·02 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 60 | 600 REPS |