XTREME SHREDDED 8 (XS8) – WEEKS 1-8 — workout plan, Project Pumper

WEEK 1

DAY 124 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Bench Press V·19	2	9-10
Reverse-Grip Bench Press V·17	2	9-10
Compound Set Incline Dumbbell Flye V·08	2	12-15
Incline Dumbbell Press V·18	2	9-10
Compound Set Low-Pulley Cable Crossover V·05	2	12-15
High-Pulley Cable Crossover V·02	2	12-15
Push-Up V·10 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Barbell Shoulder Press V·13	2	9-10
Barbell Upright Row V·04	2	9-10
Compound Set Dumbbell Lateral Raise V·45	2	12-15
Dumbbell Shoulder Press V·04	2	9-10
Compound Set Dumbbell Bent-Over Lateral Raise V·64	2	12-15
Dumbbell Front Raise V·44	2	12-15
Kettlebell Swing V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Smith Machine Hang Power Clean V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Close-Grip Bench Press V·15	2	9-10
Close-Grip Push-Up V·05	2	To failure
Compound Set Barbell Lying Triceps Extension V·06	2	12-15
Bench Dip V·01	2	9-10
Compound Set Triceps Pressdown V·10	2	12-15
Overhead Cable Triceps Extension (high pulley) V·13	2	12-15
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Burpees V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	360–430 REPS

DAY 220 MOVES · 76 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Squat V·04	2	9-10
Front Squat V·04	2	9-10
Compound Set Romanian Deadlift V·03	2	12-15
Deadlift V·03	2	9-10
Compound Set Leg Extension V·04	2	12-15
Lying Leg Curl V·04	2	12-15
Bodyweight Squat V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Standing Calf Raise V·08	2	12-15
Seated Calf Raise V·06	2	12-15
Compound Set Leg Press Calf Raise V·04	2	12-15
One-Leg Standing Calf Raise (bodyweight) V·19	2	To failure
Dumbbell Lunge V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Mountain Climbers V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Hanging Leg Raise V·05	2	To failure
Plank V·03	2	To failure
Compound Set Smith Machine Hip Thrust V·01	2	12-15
Smith Machine Crunch V·05	2	12-15
Crunch V·07 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Cable Woodchopper V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	76	246–300 REPS

DAY 324 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Barbell Bent-Over Row V·05	2	9-10
Reverse-Grip Bent-Over Row V·03	2	9-10
Compound Set Straight-Arm Pulldown V·04	2	12-15
Standing Lat Pulldown V·37	2	9-10
Compound Set Wide-Grip Lat Pulldown V·30	2	12-15
Reverse-Grip Lat Pulldown V·31	2	12-15
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Barbell Step-Up V·06 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Barbell Shrug V·05	2	9-10
Barbell Behind-Back Shrug V·02	2	9-10
Compound Set Y-Raise V·03	2	12-15
Seated Dumbbell Shrug V·16	2	9-10
Dumbbell Clean V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Bench Hop Overs V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Barbell Curl V·06	2	9-10
Barbell Preacher Curl V·01	2	9-10
Compound Set Incline Dumbbell Curl V·05	2	12-15
Prone Incline Dumbbell Curl V·01	2	9-10
Compound Set Dumbbell Reverse Curl V·02	2	12-15
Hammer Curl V·03	2	12-15
Compound Set Barbell Wrist Curl V·01	2	12-15
Barbell Behind-Back Wrist Curl V·02	2	12-15
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	378–450 REPS

DAY 424 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Low-Pulley Cable Crossover V·05	2	12-15
High-Pulley Cable Crossover V·02	2	12-15
Compound Set Incline Dumbbell Flye V·08	2	12-15
Incline Dumbbell Press V·18	2	9-10
Compound Set Bench Press V·19	2	9-10
Reverse-Grip Bench Press V·17	2	9-10
Push-Up V·10 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Dumbbell Bent-Over Lateral Raise V·64	2	12-15
Dumbbell Front Raise V·44	2	12-15
Compound Set Dumbbell Lateral Raise V·45	2	12-15
Dumbbell Shoulder Press V·04	2	9-10
Compound Set Barbell Shoulder Press V·13	2	9-10
Barbell Upright Row V·04	2	9-10
Kettlebell Swing V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Smith Machine Hang Power Clean V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Triceps Pressdown V·10	2	12-15
Overhead Cable Triceps Extension (high pulley) V·13	2	12-15
Compound Set Barbell Lying Triceps Extension V·06	2	12-15
Bench Dip V·01	2	9-10
Compound Set Close-Grip Bench Press V·15	2	9-10
Close-Grip Push-Up V·05	2	To failure
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Burpees V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	360–430 REPS

DAY 520 MOVES · 76 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Leg Extension V·04	2	12-15
Lying Leg Curl V·04	2	12-15
Compound Set Romanian Deadlift V·03	2	12-15
Deadlift V·03	2	9-10
Compound Set Squat V·04	2	9-10
Front Squat V·04	2	9-10
Bodyweight Squat V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Leg Press Calf Raise V·04	2	12-15
One-Leg Standing Calf Raise (bodyweight) V·19	2	To failure
Compound Set Standing Calf Raise V·08	2	12-15
Seated Calf Raise V·06	2	12-15
Dumbbell Lunge V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Mountain Climbers V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set V-Up V·04	2	To failure
Reverse Crunch V·01	2	To failure
Compound Set Cable Oblique Pushdown V·02	2	12-15
Rope Cable Crunch V·13	2	12-15
Reverse Crunch V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Barbell Roll Out V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	76	246–300 REPS

DAY 624 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Wide-Grip Lat Pulldown V·30	2	12-15
Reverse-Grip Lat Pulldown V·31	2	12-15
Compound Set Straight-Arm Pulldown V·04	2	12-15
Standing Lat Pulldown V·37	2	9-10
Compound Set Barbell Bent-Over Row V·05	2	9-10
Reverse-Grip Bent-Over Row V·03	2	9-10
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Barbell Step-Up V·06 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Dumbbell Shrug V·10	2	9-10
Prone Incline Dumbbell Shrug V·17	2	12-15
Compound Set Straight-Arm Pushdown V·03	2	12-15
Cable Shrug V·04	2	12-15
Dumbbell Clean V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Bench Hop Overs V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Dumbbell Reverse Curl V·02	2	12-15
Hammer Curl V·03	2	12-15
Compound Set Incline Dumbbell Curl V·05	2	12-15
Prone Incline Dumbbell Curl V·01	2	9-10
Compound Set Barbell Curl V·06	2	9-10
Barbell Preacher Curl V·01	2	9-10
Compound Set Barbell Wrist Curl V·01	2	12-15
Barbell Behind-Back Wrist Curl V·02	2	12-15
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	390–470 REPS

WEEK 2

DAY 124 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Bench Press V·19	2	7-8
Reverse-Grip Bench Press V·17	2	7-8
Compound Set Incline Dumbbell Flye V·08	2	16-20
Incline Dumbbell Press V·18	2	7-8
Compound Set Low-Pulley Cable Crossover V·05	2	16-20
High-Pulley Cable Crossover V·02	2	16-20
Push-Up V·10 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Barbell Shoulder Press V·13	2	7-8
Barbell Upright Row V·04	2	7-8
Compound Set Dumbbell Lateral Raise V·45	2	16-20
Dumbbell Shoulder Press V·04	2	7-8
Compound Set Dumbbell Bent-Over Lateral Raise V·64	2	16-20
Dumbbell Front Raise V·44	2	16-20
Kettlebell Swing V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Smith Machine Hang Power Clean V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Close-Grip Bench Press V·15	2	7-8
Close-Grip Push-Up V·05	2	To failure
Compound Set Barbell Lying Triceps Extension V·06	2	16-20
Bench Dip V·01	2	7-8
Compound Set Triceps Pressdown V·10	2	16-20
Overhead Cable Triceps Extension (high pulley) V·13	2	16-20
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Burpees V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	400–488 REPS

DAY 220 MOVES · 76 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Squat V·04	2	7-8
Front Squat V·04	2	7-8
Compound Set Romanian Deadlift V·03	2	16-20
Deadlift V·03	2	7-8
Compound Set Leg Extension V·04	2	16-20
Lying Leg Curl V·04	2	16-20
Bodyweight Squat V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Standing Calf Raise V·08	2	16-20
Seated Calf Raise V·06	2	16-20
Compound Set Leg Press Calf Raise V·04	2	16-20
One-Leg Standing Calf Raise (bodyweight) V·19	2	To failure
Dumbbell Lunge V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Mountain Climbers V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Hanging Leg Raise V·05	2	To failure
Plank V·03	2	To failure
Compound Set Smith Machine Hip Thrust V·01	2	16-20
Smith Machine Crunch V·05	2	16-20
Crunch V·07 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Cable Woodchopper V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	76	298–368 REPS

DAY 324 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Barbell Bent-Over Row V·05	2	7-8
Reverse-Grip Bent-Over Row V·03	2	7-8
Compound Set Straight-Arm Pulldown V·04	2	16-20
Standing Lat Pulldown V·37	2	7-8
Compound Set Wide-Grip Lat Pulldown V·30	2	16-20
Reverse-Grip Lat Pulldown V·31	2	16-20
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Barbell Step-Up V·06 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Barbell Shrug V·05	2	7-8
Barbell Behind-Back Shrug V·02	2	7-8
Compound Set Y-Raise V·03	2	16-20
Seated Dumbbell Shrug V·16	2	7-8
Dumbbell Clean V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Bench Hop Overs V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Barbell Curl V·06	2	7-8
Barbell Preacher Curl V·01	2	7-8
Compound Set Incline Dumbbell Curl V·05	2	16-20
Prone Incline Dumbbell Curl V·01	2	7-8
Compound Set Dumbbell Reverse Curl V·02	2	16-20
Hammer Curl V·03	2	16-20
Compound Set Barbell Wrist Curl V·01	2	16-20
Barbell Behind-Back Wrist Curl V·02	2	16-20
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	414–504 REPS

DAY 424 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Low-Pulley Cable Crossover V·05	2	16-20
High-Pulley Cable Crossover V·02	2	16-20
Compound Set Incline Dumbbell Flye V·08	2	16-20
Incline Dumbbell Press V·18	2	7-8
Compound Set Bench Press V·19	2	7-8
Reverse-Grip Bench Press V·17	2	7-8
Push-Up V·10 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Dumbbell Bent-Over Lateral Raise V·64	2	16-20
Dumbbell Front Raise V·44	2	16-20
Compound Set Dumbbell Lateral Raise V·45	2	16-20
Dumbbell Shoulder Press V·04	2	7-8
Compound Set Barbell Shoulder Press V·13	2	7-8
Barbell Upright Row V·04	2	7-8
Kettlebell Swing V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Smith Machine Hang Power Clean V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Triceps Pressdown V·10	2	16-20
Overhead Cable Triceps Extension (high pulley) V·13	2	16-20
Compound Set Barbell Lying Triceps Extension V·06	2	16-20
Bench Dip V·01	2	7-8
Compound Set Close-Grip Bench Press V·15	2	7-8
Close-Grip Push-Up V·05	2	To failure
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Burpees V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	400–488 REPS

DAY 520 MOVES · 76 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Leg Extension V·04	2	16-20
Lying Leg Curl V·04	2	16-20
Compound Set Romanian Deadlift V·03	2	16-20
Deadlift V·03	2	7-8
Compound Set Squat V·04	2	7-8
Front Squat V·04	2	7-8
Bodyweight Squat V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Leg Press Calf Raise V·04	2	16-20
One-Leg Standing Calf Raise (bodyweight) V·19	2	To failure
Compound Set Standing Calf Raise V·08	2	16-20
Seated Calf Raise V·06	2	16-20
Dumbbell Lunge V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Mountain Climbers V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set V-Up V·04	2	To failure
Reverse Crunch V·01	2	To failure
Compound Set Cable Oblique Pushdown V·02	2	16-20
Rope Cable Crunch V·13	2	16-20
Reverse Crunch V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Barbell Roll Out V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	76	298–368 REPS

DAY 624 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Wide-Grip Lat Pulldown V·30	2	16-20
Reverse-Grip Lat Pulldown V·31	2	16-20
Compound Set Straight-Arm Pulldown V·04	2	16-20
Standing Lat Pulldown V·37	2	7-8
Compound Set Barbell Bent-Over Row V·05	2	7-8
Reverse-Grip Bent-Over Row V·03	2	7-8
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Barbell Step-Up V·06 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Dumbbell Shrug V·10	2	7-8
Prone Incline Dumbbell Shrug V·17	2	16-20
Compound Set Straight-Arm Pushdown V·03	2	16-20
Cable Shrug V·04	2	16-20
Dumbbell Clean V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Bench Hop Overs V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Dumbbell Reverse Curl V·02	2	16-20
Hammer Curl V·03	2	16-20
Compound Set Incline Dumbbell Curl V·05	2	16-20
Prone Incline Dumbbell Curl V·01	2	7-8
Compound Set Barbell Curl V·06	2	7-8
Barbell Preacher Curl V·01	2	7-8
Compound Set Barbell Wrist Curl V·01	2	16-20
Barbell Behind-Back Wrist Curl V·02	2	16-20
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	450–552 REPS

WEEK 3

DAY 124 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Bench Press V·19	2	5-6
Reverse-Grip Bench Press V·17	2	5-6
Compound Set Incline Dumbbell Flye V·08	2	21-25
Incline Dumbbell Press V·18	2	5-6
Compound Set Low-Pulley Cable Crossover V·05	2	21-25
High-Pulley Cable Crossover V·02	2	21-25
Push-Up V·10 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Barbell Shoulder Press V·13	2	5-6
Barbell Upright Row V·04	2	5-6
Compound Set Dumbbell Lateral Raise V·45	2	21-25
Dumbbell Shoulder Press V·04	2	5-6
Compound Set Dumbbell Bent-Over Lateral Raise V·64	2	21-25
Dumbbell Front Raise V·44	2	21-25
Kettlebell Swing V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Smith Machine Hang Power Clean V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Close-Grip Bench Press V·15	2	5-6
Close-Grip Push-Up V·05	2	To failure
Compound Set Barbell Lying Triceps Extension V·06	2	21-25
Bench Dip V·01	2	5-6
Compound Set Triceps Pressdown V·10	2	21-25
Overhead Cable Triceps Extension (high pulley) V·13	2	21-25
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Burpees V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	458–546 REPS

DAY 220 MOVES · 76 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Squat V·04	2	5-6
Front Squat V·04	2	5-6
Compound Set Romanian Deadlift V·03	2	21-25
Deadlift V·03	2	5-6
Compound Set Leg Extension V·04	2	21-25
Lying Leg Curl V·04	2	21-25
Bodyweight Squat V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Standing Calf Raise V·08	2	21-25
Seated Calf Raise V·06	2	21-25
Compound Set Leg Press Calf Raise V·04	2	21-25
One-Leg Standing Calf Raise (bodyweight) V·19	2	To failure
Dumbbell Lunge V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Mountain Climbers V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Hanging Leg Raise V·05	2	To failure
Plank V·03	2	To failure
Compound Set Smith Machine Hip Thrust V·01	2	21-25
Smith Machine Crunch V·05	2	21-25
Crunch V·07 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Cable Woodchopper V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	76	366–436 REPS

DAY 324 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Barbell Bent-Over Row V·05	2	5-6
Reverse-Grip Bent-Over Row V·03	2	5-6
Compound Set Straight-Arm Pulldown V·04	2	21-25
Standing Lat Pulldown V·37	2	5-6
Compound Set Wide-Grip Lat Pulldown V·30	2	21-25
Reverse-Grip Lat Pulldown V·31	2	21-25
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Barbell Step-Up V·06 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Barbell Shrug V·05	2	5-6
Barbell Behind-Back Shrug V·02	2	5-6
Compound Set Y-Raise V·03	2	21-25
Seated Dumbbell Shrug V·16	2	5-6
Dumbbell Clean V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Bench Hop Overs V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Barbell Curl V·06	2	5-6
Barbell Preacher Curl V·01	2	5-6
Compound Set Incline Dumbbell Curl V·05	2	21-25
Prone Incline Dumbbell Curl V·01	2	5-6
Compound Set Dumbbell Reverse Curl V·02	2	21-25
Hammer Curl V·03	2	21-25
Compound Set Barbell Wrist Curl V·01	2	21-25
Barbell Behind-Back Wrist Curl V·02	2	21-25
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	468–558 REPS

DAY 424 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Low-Pulley Cable Crossover V·05	2	21-25
High-Pulley Cable Crossover V·02	2	21-25
Compound Set Incline Dumbbell Flye V·08	2	21-25
Incline Dumbbell Press V·18	2	5-6
Compound Set Bench Press V·19	2	5-6
Reverse-Grip Bench Press V·17	2	5-6
Push-Up V·10 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Dumbbell Bent-Over Lateral Raise V·64	2	21-25
Dumbbell Front Raise V·44	2	21-25
Compound Set Dumbbell Lateral Raise V·45	2	21-25
Dumbbell Shoulder Press V·04	2	5-6
Compound Set Barbell Shoulder Press V·13	2	5-6
Barbell Upright Row V·04	2	5-6
Kettlebell Swing V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Smith Machine Hang Power Clean V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Triceps Pressdown V·10	2	21-25
Overhead Cable Triceps Extension (high pulley) V·13	2	21-25
Compound Set Barbell Lying Triceps Extension V·06	2	21-25
Bench Dip V·01	2	5-6
Compound Set Close-Grip Bench Press V·15	2	5-6
Close-Grip Push-Up V·05	2	To failure
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Burpees V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	458–546 REPS

DAY 520 MOVES · 76 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Leg Extension V·04	2	21-25
Lying Leg Curl V·04	2	21-25
Compound Set Romanian Deadlift V·03	2	21-25
Deadlift V·03	2	5-6
Compound Set Squat V·04	2	5-6
Front Squat V·04	2	5-6
Bodyweight Squat V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Leg Press Calf Raise V·04	2	21-25
One-Leg Standing Calf Raise (bodyweight) V·19	2	To failure
Compound Set Standing Calf Raise V·08	2	21-25
Seated Calf Raise V·06	2	21-25
Dumbbell Lunge V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Mountain Climbers V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set V-Up V·04	2	To failure
Reverse Crunch V·01	2	To failure
Compound Set Cable Oblique Pushdown V·02	2	21-25
Rope Cable Crunch V·13	2	21-25
Reverse Crunch V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Barbell Roll Out V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	76	366–436 REPS

DAY 624 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Wide-Grip Lat Pulldown V·30	2	21-25
Reverse-Grip Lat Pulldown V·31	2	21-25
Compound Set Straight-Arm Pulldown V·04	2	21-25
Standing Lat Pulldown V·37	2	5-6
Compound Set Barbell Bent-Over Row V·05	2	5-6
Reverse-Grip Bent-Over Row V·03	2	5-6
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Barbell Step-Up V·06 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Dumbbell Shrug V·10	2	5-6
Prone Incline Dumbbell Shrug V·17	2	21-25
Compound Set Straight-Arm Pushdown V·03	2	21-25
Cable Shrug V·04	2	21-25
Dumbbell Clean V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Bench Hop Overs V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Dumbbell Reverse Curl V·02	2	21-25
Hammer Curl V·03	2	21-25
Compound Set Incline Dumbbell Curl V·05	2	21-25
Prone Incline Dumbbell Curl V·01	2	5-6
Compound Set Barbell Curl V·06	2	5-6
Barbell Preacher Curl V·01	2	5-6
Compound Set Barbell Wrist Curl V·01	2	21-25
Barbell Behind-Back Wrist Curl V·02	2	21-25
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	532–634 REPS

WEEK 4

DAY 124 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Bench Press V·19	2	3-4
Reverse-Grip Bench Press V·17	2	3-4
Compound Set Incline Dumbbell Flye V·08	2	26-30
Incline Dumbbell Press V·18	2	3-4
Compound Set Low-Pulley Cable Crossover V·05	2	26-30
High-Pulley Cable Crossover V·02	2	26-30
Push-Up V·10 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Barbell Shoulder Press V·13	2	3-4
Barbell Upright Row V·04	2	3-4
Compound Set Dumbbell Lateral Raise V·45	2	26-30
Dumbbell Shoulder Press V·04	2	3-4
Compound Set Dumbbell Bent-Over Lateral Raise V·64	2	26-30
Dumbbell Front Raise V·44	2	26-30
Kettlebell Swing V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Smith Machine Hang Power Clean V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Close-Grip Bench Press V·15	2	3-4
Close-Grip Push-Up V·05	2	To failure
Compound Set Barbell Lying Triceps Extension V·06	2	26-30
Bench Dip V·01	2	3-4
Compound Set Triceps Pressdown V·10	2	26-30
Overhead Cable Triceps Extension (high pulley) V·13	2	26-30
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Burpees V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	516–604 REPS

DAY 220 MOVES · 76 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Squat V·04	2	3-4
Front Squat V·04	2	3-4
Compound Set Romanian Deadlift V·03	2	26-30
Deadlift V·03	2	3-4
Compound Set Leg Extension V·04	2	26-30
Lying Leg Curl V·04	2	26-30
Bodyweight Squat V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Standing Calf Raise V·08	2	26-30
Seated Calf Raise V·06	2	26-30
Compound Set Leg Press Calf Raise V·04	2	26-30
One-Leg Standing Calf Raise (bodyweight) V·19	2	To failure
Dumbbell Lunge V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Mountain Climbers V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Hanging Leg Raise V·05	2	To failure
Plank V·03	2	To failure
Compound Set Smith Machine Hip Thrust V·01	2	26-30
Smith Machine Crunch V·05	2	26-30
Crunch V·07 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Cable Woodchopper V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	76	434–504 REPS

DAY 324 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Barbell Bent-Over Row V·05	2	3-4
Reverse-Grip Bent-Over Row V·03	2	3-4
Compound Set Straight-Arm Pulldown V·04	2	26-30
Standing Lat Pulldown V·37	2	3-4
Compound Set Wide-Grip Lat Pulldown V·30	2	26-30
Reverse-Grip Lat Pulldown V·31	2	26-30
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Barbell Step-Up V·06 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Barbell Shrug V·05	2	3-4
Barbell Behind-Back Shrug V·02	2	3-4
Compound Set Y-Raise V·03	2	26-30
Seated Dumbbell Shrug V·16	2	3-4
Dumbbell Clean V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Bench Hop Overs V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Barbell Curl V·06	2	3-4
Barbell Preacher Curl V·01	2	3-4
Compound Set Incline Dumbbell Curl V·05	2	26-30
Prone Incline Dumbbell Curl V·01	2	3-4
Compound Set Dumbbell Reverse Curl V·02	2	26-30
Hammer Curl V·03	2	26-30
Compound Set Barbell Wrist Curl V·01	2	26-30
Barbell Behind-Back Wrist Curl V·02	2	26-30
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	522–612 REPS

DAY 424 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Low-Pulley Cable Crossover V·05	2	26-30
High-Pulley Cable Crossover V·02	2	26-30
Compound Set Incline Dumbbell Flye V·08	2	26-30
Incline Dumbbell Press V·18	2	3-4
Compound Set Bench Press V·19	2	3-4
Reverse-Grip Bench Press V·17	2	3-4
Push-Up V·10 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Dumbbell Bent-Over Lateral Raise V·64	2	26-30
Dumbbell Front Raise V·44	2	26-30
Compound Set Dumbbell Lateral Raise V·45	2	26-30
Dumbbell Shoulder Press V·04	2	3-4
Compound Set Barbell Shoulder Press V·13	2	3-4
Barbell Upright Row V·04	2	3-4
Kettlebell Swing V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Smith Machine Hang Power Clean V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Triceps Pressdown V·10	2	26-30
Overhead Cable Triceps Extension (high pulley) V·13	2	26-30
Compound Set Barbell Lying Triceps Extension V·06	2	26-30
Bench Dip V·01	2	3-4
Compound Set Close-Grip Bench Press V·15	2	3-4
Close-Grip Push-Up V·05	2	To failure
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Burpees V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	516–604 REPS

DAY 520 MOVES · 76 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Leg Extension V·04	2	26-30
Lying Leg Curl V·04	2	26-30
Compound Set Romanian Deadlift V·03	2	26-30
Deadlift V·03	2	3-4
Compound Set Squat V·04	2	3-4
Front Squat V·04	2	3-4
Bodyweight Squat V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Leg Press Calf Raise V·04	2	26-30
One-Leg Standing Calf Raise (bodyweight) V·19	2	To failure
Compound Set Standing Calf Raise V·08	2	26-30
Seated Calf Raise V·06	2	26-30
Dumbbell Lunge V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Mountain Climbers V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set V-Up V·04	2	To failure
Reverse Crunch V·01	2	To failure
Compound Set Cable Oblique Pushdown V·02	2	26-30
Rope Cable Crunch V·13	2	26-30
Reverse Crunch V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Barbell Roll Out V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	76	434–504 REPS

DAY 624 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Wide-Grip Lat Pulldown V·30	2	26-30
Reverse-Grip Lat Pulldown V·31	2	26-30
Compound Set Straight-Arm Pulldown V·04	2	26-30
Standing Lat Pulldown V·37	2	3-4
Compound Set Barbell Bent-Over Row V·05	2	3-4
Reverse-Grip Bent-Over Row V·03	2	3-4
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Barbell Step-Up V·06 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Dumbbell Shrug V·10	2	3-4
Prone Incline Dumbbell Shrug V·17	2	26-30
Compound Set Straight-Arm Pushdown V·03	2	26-30
Cable Shrug V·04	2	26-30
Dumbbell Clean V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Bench Hop Overs V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Dumbbell Reverse Curl V·02	2	26-30
Hammer Curl V·03	2	26-30
Compound Set Incline Dumbbell Curl V·05	2	26-30
Prone Incline Dumbbell Curl V·01	2	3-4
Compound Set Barbell Curl V·06	2	3-4
Barbell Preacher Curl V·01	2	3-4
Compound Set Barbell Wrist Curl V·01	2	26-30
Barbell Behind-Back Wrist Curl V·02	2	26-30
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	614–716 REPS

WEEK 5

DAY 124 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Bench Press V·19	2	9-10
Reverse-Grip Bench Press V·17	2	9-10
Compound Set Incline Dumbbell Flye V·08	2	12-15
Incline Dumbbell Press V·18	2	9-10
Compound Set Low-Pulley Cable Crossover V·05	2	12-15
High-Pulley Cable Crossover V·02	2	12-15
Push-Up V·10 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Barbell Shoulder Press V·13	2	9-10
Barbell Upright Row V·04	2	9-10
Compound Set Dumbbell Lateral Raise V·45	2	12-15
Dumbbell Shoulder Press V·04	2	9-10
Compound Set Dumbbell Bent-Over Lateral Raise V·64	2	12-15
Dumbbell Front Raise V·44	2	12-15
Kettlebell Swing V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Smith Machine Hang Power Clean V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Close-Grip Bench Press V·15	2	9-10
Close-Grip Push-Up V·05	2	To failure
Compound Set Barbell Lying Triceps Extension V·06	2	12-15
Bench Dip V·01	2	9-10
Compound Set Triceps Pressdown V·10	2	12-15
Overhead Cable Triceps Extension (high pulley) V·13	2	12-15
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Burpees V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	360–430 REPS

DAY 220 MOVES · 76 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Squat V·04	2	9-10
Front Squat V·04	2	9-10
Compound Set Romanian Deadlift V·03	2	12-15
Deadlift V·03	2	9-10
Compound Set Leg Extension V·04	2	12-15
Lying Leg Curl V·04	2	12-15
Bodyweight Squat V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Standing Calf Raise V·08	2	12-15
Seated Calf Raise V·06	2	12-15
Compound Set Leg Press Calf Raise V·04	2	12-15
One-Leg Standing Calf Raise (bodyweight) V·19	2	To failure
Dumbbell Lunge V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Mountain Climbers V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Hanging Leg Raise V·05	2	To failure
Plank V·03	2	To failure
Compound Set Smith Machine Hip Thrust V·01	2	12-15
Smith Machine Crunch V·05	2	12-15
Crunch V·07 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Cable Woodchopper V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	76	246–300 REPS

DAY 324 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Barbell Bent-Over Row V·05	2	9-10
Reverse-Grip Bent-Over Row V·03	2	9-10
Compound Set Straight-Arm Pulldown V·04	2	12-15
Standing Lat Pulldown V·37	2	9-10
Compound Set Wide-Grip Lat Pulldown V·30	2	12-15
Reverse-Grip Lat Pulldown V·31	2	12-15
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Barbell Step-Up V·06 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Barbell Shrug V·05	2	9-10
Barbell Behind-Back Shrug V·02	2	9-10
Compound Set Y-Raise V·03	2	12-15
Seated Dumbbell Shrug V·16	2	9-10
Dumbbell Clean V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Bench Hop Overs V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Barbell Curl V·06	2	9-10
Barbell Preacher Curl V·01	2	9-10
Compound Set Incline Dumbbell Curl V·05	2	12-15
Prone Incline Dumbbell Curl V·01	2	9-10
Compound Set Dumbbell Reverse Curl V·02	2	12-15
Hammer Curl V·03	2	12-15
Compound Set Barbell Wrist Curl V·01	2	12-15
Barbell Behind-Back Wrist Curl V·02	2	12-15
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	378–450 REPS

DAY 424 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Low-Pulley Cable Crossover V·05	2	12-15
High-Pulley Cable Crossover V·02	2	12-15
Compound Set Incline Dumbbell Flye V·08	2	12-15
Incline Dumbbell Press V·18	2	9-10
Compound Set Bench Press V·19	2	9-10
Reverse-Grip Bench Press V·17	2	9-10
Push-Up V·10 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Dumbbell Bent-Over Lateral Raise V·64	2	12-15
Dumbbell Front Raise V·44	2	12-15
Compound Set Dumbbell Lateral Raise V·45	2	12-15
Dumbbell Shoulder Press V·04	2	9-10
Compound Set Barbell Shoulder Press V·13	2	9-10
Barbell Upright Row V·04	2	9-10
Kettlebell Swing V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Smith Machine Hang Power Clean V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Triceps Pressdown V·10	2	12-15
Overhead Cable Triceps Extension (high pulley) V·13	2	12-15
Compound Set Barbell Lying Triceps Extension V·06	2	12-15
Bench Dip V·01	2	9-10
Compound Set Close-Grip Bench Press V·15	2	9-10
Close-Grip Push-Up V·05	2	To failure
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Burpees V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	360–430 REPS

DAY 520 MOVES · 76 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Leg Extension V·04	2	12-15
Lying Leg Curl V·04	2	12-15
Compound Set Romanian Deadlift V·03	2	12-15
Deadlift V·03	2	9-10
Compound Set Squat V·04	2	9-10
Front Squat V·04	2	9-10
Bodyweight Squat V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Leg Press Calf Raise V·04	2	12-15
One-Leg Standing Calf Raise (bodyweight) V·19	2	To failure
Compound Set Standing Calf Raise V·08	2	12-15
Seated Calf Raise V·06	2	12-15
Dumbbell Lunge V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Mountain Climbers V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set V-Up V·04	2	To failure
Reverse Crunch V·01	2	To failure
Compound Set Cable Oblique Pushdown V·02	2	12-15
Rope Cable Crunch V·13	2	12-15
Reverse Crunch V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Barbell Roll Out V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	76	246–300 REPS

DAY 624 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Wide-Grip Lat Pulldown V·30	2	12-15
Reverse-Grip Lat Pulldown V·31	2	12-15
Compound Set Straight-Arm Pulldown V·04	2	12-15
Standing Lat Pulldown V·37	2	9-10
Compound Set Barbell Bent-Over Row V·05	2	9-10
Reverse-Grip Bent-Over Row V·03	2	9-10
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Barbell Step-Up V·06 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Dumbbell Shrug V·10	2	9-10
Prone Incline Dumbbell Shrug V·17	2	12-15
Compound Set Straight-Arm Pushdown V·03	2	12-15
Cable Shrug V·04	2	12-15
Dumbbell Clean V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Bench Hop Overs V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Dumbbell Reverse Curl V·02	2	12-15
Hammer Curl V·03	2	12-15
Compound Set Incline Dumbbell Curl V·05	2	12-15
Prone Incline Dumbbell Curl V·01	2	9-10
Compound Set Barbell Curl V·06	2	9-10
Barbell Preacher Curl V·01	2	9-10
Compound Set Barbell Wrist Curl V·01	2	12-15
Barbell Behind-Back Wrist Curl V·02	2	12-15
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	390–470 REPS

WEEK 6

DAY 124 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Bench Press V·19	2	7-8
Reverse-Grip Bench Press V·17	2	7-8
Compound Set Incline Dumbbell Flye V·08	2	16-20
Incline Dumbbell Press V·18	2	7-8
Compound Set Low-Pulley Cable Crossover V·05	2	16-20
High-Pulley Cable Crossover V·02	2	16-20
Push-Up V·10 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Barbell Shoulder Press V·13	2	7-8
Barbell Upright Row V·04	2	7-8
Compound Set Dumbbell Lateral Raise V·45	2	16-20
Dumbbell Shoulder Press V·04	2	7-8
Compound Set Dumbbell Bent-Over Lateral Raise V·64	2	16-20
Dumbbell Front Raise V·44	2	16-20
Kettlebell Swing V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Smith Machine Hang Power Clean V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Close-Grip Bench Press V·15	2	7-8
Close-Grip Push-Up V·05	2	To failure
Compound Set Barbell Lying Triceps Extension V·06	2	16-20
Bench Dip V·01	2	7-8
Compound Set Triceps Pressdown V·10	2	16-20
Overhead Cable Triceps Extension (high pulley) V·13	2	16-20
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Burpees V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	400–488 REPS

DAY 220 MOVES · 76 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Squat V·04	2	7-8
Front Squat V·04	2	7-8
Compound Set Romanian Deadlift V·03	2	16-20
Deadlift V·03	2	7-8
Compound Set Leg Extension V·04	2	16-20
Lying Leg Curl V·04	2	16-20
Bodyweight Squat V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Standing Calf Raise V·08	2	16-20
Seated Calf Raise V·06	2	16-20
Compound Set Leg Press Calf Raise V·04	2	16-20
One-Leg Standing Calf Raise (bodyweight) V·19	2	To failure
Dumbbell Lunge V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Mountain Climbers V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Hanging Leg Raise V·05	2	To failure
Plank V·03	2	To failure
Compound Set Smith Machine Hip Thrust V·01	2	16-20
Smith Machine Crunch V·05	2	16-20
Crunch V·07 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Cable Woodchopper V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	76	298–368 REPS

DAY 324 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Barbell Bent-Over Row V·05	2	7-8
Reverse-Grip Bent-Over Row V·03	2	7-8
Compound Set Straight-Arm Pulldown V·04	2	16-20
Standing Lat Pulldown V·37	2	7-8
Compound Set Wide-Grip Lat Pulldown V·30	2	16-20
Reverse-Grip Lat Pulldown V·31	2	16-20
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Barbell Step-Up V·06 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Barbell Shrug V·05	2	7-8
Barbell Behind-Back Shrug V·02	2	7-8
Compound Set Y-Raise V·03	2	16-20
Seated Dumbbell Shrug V·16	2	7-8
Dumbbell Clean V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Bench Hop Overs V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Barbell Curl V·06	2	7-8
Barbell Preacher Curl V·01	2	7-8
Compound Set Incline Dumbbell Curl V·05	2	16-20
Prone Incline Dumbbell Curl V·01	2	7-8
Compound Set Dumbbell Reverse Curl V·02	2	16-20
Hammer Curl V·03	2	16-20
Compound Set Barbell Wrist Curl V·01	2	16-20
Barbell Behind-Back Wrist Curl V·02	2	16-20
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	414–504 REPS

DAY 424 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Low-Pulley Cable Crossover V·05	2	16-20
High-Pulley Cable Crossover V·02	2	16-20
Compound Set Incline Dumbbell Flye V·08	2	16-20
Incline Dumbbell Press V·18	2	7-8
Compound Set Bench Press V·19	2	7-8
Reverse-Grip Bench Press V·17	2	7-8
Push-Up V·10 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Dumbbell Bent-Over Lateral Raise V·64	2	16-20
Dumbbell Front Raise V·44	2	16-20
Compound Set Dumbbell Lateral Raise V·45	2	16-20
Dumbbell Shoulder Press V·04	2	7-8
Compound Set Barbell Shoulder Press V·13	2	7-8
Barbell Upright Row V·04	2	7-8
Kettlebell Swing V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Smith Machine Hang Power Clean V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Triceps Pressdown V·10	2	16-20
Overhead Cable Triceps Extension (high pulley) V·13	2	16-20
Compound Set Barbell Lying Triceps Extension V·06	2	16-20
Bench Dip V·01	2	7-8
Compound Set Close-Grip Bench Press V·15	2	7-8
Close-Grip Push-Up V·05	2	To failure
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Burpees V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	400–488 REPS

DAY 520 MOVES · 76 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Leg Extension V·04	2	16-20
Lying Leg Curl V·04	2	16-20
Compound Set Romanian Deadlift V·03	2	16-20
Deadlift V·03	2	7-8
Compound Set Squat V·04	2	7-8
Front Squat V·04	2	7-8
Bodyweight Squat V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Leg Press Calf Raise V·04	2	16-20
One-Leg Standing Calf Raise (bodyweight) V·19	2	To failure
Compound Set Standing Calf Raise V·08	2	16-20
Seated Calf Raise V·06	2	16-20
Dumbbell Lunge V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Mountain Climbers V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set V-Up V·04	2	To failure
Reverse Crunch V·01	2	To failure
Compound Set Cable Oblique Pushdown V·02	2	16-20
Rope Cable Crunch V·13	2	16-20
Reverse Crunch V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Barbell Roll Out V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	76	298–368 REPS

DAY 624 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Wide-Grip Lat Pulldown V·30	2	16-20
Reverse-Grip Lat Pulldown V·31	2	16-20
Compound Set Straight-Arm Pulldown V·04	2	16-20
Standing Lat Pulldown V·37	2	7-8
Compound Set Barbell Bent-Over Row V·05	2	7-8
Reverse-Grip Bent-Over Row V·03	2	7-8
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Barbell Step-Up V·06 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Dumbbell Shrug V·10	2	7-8
Prone Incline Dumbbell Shrug V·17	2	16-20
Compound Set Straight-Arm Pushdown V·03	2	16-20
Cable Shrug V·04	2	16-20
Dumbbell Clean V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Bench Hop Overs V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Dumbbell Reverse Curl V·02	2	16-20
Hammer Curl V·03	2	16-20
Compound Set Incline Dumbbell Curl V·05	2	16-20
Prone Incline Dumbbell Curl V·01	2	7-8
Compound Set Barbell Curl V·06	2	7-8
Barbell Preacher Curl V·01	2	7-8
Compound Set Barbell Wrist Curl V·01	2	16-20
Barbell Behind-Back Wrist Curl V·02	2	16-20
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	450–552 REPS

WEEK 7

DAY 124 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Bench Press V·19	2	5-6
Reverse-Grip Bench Press V·17	2	5-6
Compound Set Incline Dumbbell Flye V·08	2	21-25
Incline Dumbbell Press V·18	2	5-6
Compound Set Low-Pulley Cable Crossover V·05	2	21-25
High-Pulley Cable Crossover V·02	2	21-25
Push-Up V·10 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Barbell Shoulder Press V·13	2	5-6
Barbell Upright Row V·04	2	5-6
Compound Set Dumbbell Lateral Raise V·45	2	21-25
Dumbbell Shoulder Press V·04	2	5-6
Compound Set Dumbbell Bent-Over Lateral Raise V·64	2	21-25
Dumbbell Front Raise V·44	2	21-25
Kettlebell Swing V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Smith Machine Hang Power Clean V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Close-Grip Bench Press V·15	2	5-6
Close-Grip Push-Up V·05	2	To failure
Compound Set Barbell Lying Triceps Extension V·06	2	21-25
Bench Dip V·01	2	5-6
Compound Set Triceps Pressdown V·10	2	21-25
Overhead Cable Triceps Extension (high pulley) V·13	2	21-25
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Burpees V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	458–546 REPS

DAY 220 MOVES · 76 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Squat V·04	2	5-6
Front Squat V·04	2	5-6
Compound Set Romanian Deadlift V·03	2	21-25
Deadlift V·03	2	5-6
Compound Set Leg Extension V·04	2	21-25
Lying Leg Curl V·04	2	21-25
Bodyweight Squat V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Standing Calf Raise V·08	2	21-25
Seated Calf Raise V·06	2	21-25
Compound Set Leg Press Calf Raise V·04	2	21-25
One-Leg Standing Calf Raise (bodyweight) V·19	2	To failure
Dumbbell Lunge V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Mountain Climbers V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Hanging Leg Raise V·05	2	To failure
Plank V·03	2	To failure
Compound Set Smith Machine Hip Thrust V·01	2	21-25
Smith Machine Crunch V·05	2	21-25
Crunch V·07 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Cable Woodchopper V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	76	366–436 REPS

DAY 324 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Barbell Bent-Over Row V·05	2	5-6
Reverse-Grip Bent-Over Row V·03	2	5-6
Compound Set Straight-Arm Pulldown V·04	2	21-25
Standing Lat Pulldown V·37	2	5-6
Compound Set Wide-Grip Lat Pulldown V·30	2	21-25
Reverse-Grip Lat Pulldown V·31	2	21-25
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Barbell Step-Up V·06 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Barbell Shrug V·05	2	5-6
Barbell Behind-Back Shrug V·02	2	5-6
Compound Set Y-Raise V·03	2	21-25
Seated Dumbbell Shrug V·16	2	5-6
Dumbbell Clean V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Bench Hop Overs V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Barbell Curl V·06	2	5-6
Barbell Preacher Curl V·01	2	5-6
Compound Set Incline Dumbbell Curl V·05	2	21-25
Prone Incline Dumbbell Curl V·01	2	5-6
Compound Set Dumbbell Reverse Curl V·02	2	21-25
Hammer Curl V·03	2	21-25
Compound Set Barbell Wrist Curl V·01	2	21-25
Barbell Behind-Back Wrist Curl V·02	2	21-25
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	468–558 REPS

DAY 424 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Low-Pulley Cable Crossover V·05	2	21-25
High-Pulley Cable Crossover V·02	2	21-25
Compound Set Incline Dumbbell Flye V·08	2	21-25
Incline Dumbbell Press V·18	2	5-6
Compound Set Bench Press V·19	2	5-6
Reverse-Grip Bench Press V·17	2	5-6
Push-Up V·10 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Dumbbell Bent-Over Lateral Raise V·64	2	21-25
Dumbbell Front Raise V·44	2	21-25
Compound Set Dumbbell Lateral Raise V·45	2	21-25
Dumbbell Shoulder Press V·04	2	5-6
Compound Set Barbell Shoulder Press V·13	2	5-6
Barbell Upright Row V·04	2	5-6
Kettlebell Swing V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Smith Machine Hang Power Clean V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Triceps Pressdown V·10	2	21-25
Overhead Cable Triceps Extension (high pulley) V·13	2	21-25
Compound Set Barbell Lying Triceps Extension V·06	2	21-25
Bench Dip V·01	2	5-6
Compound Set Close-Grip Bench Press V·15	2	5-6
Close-Grip Push-Up V·05	2	To failure
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Burpees V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	458–546 REPS

DAY 520 MOVES · 76 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Leg Extension V·04	2	21-25
Lying Leg Curl V·04	2	21-25
Compound Set Romanian Deadlift V·03	2	21-25
Deadlift V·03	2	5-6
Compound Set Squat V·04	2	5-6
Front Squat V·04	2	5-6
Bodyweight Squat V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Leg Press Calf Raise V·04	2	21-25
One-Leg Standing Calf Raise (bodyweight) V·19	2	To failure
Compound Set Standing Calf Raise V·08	2	21-25
Seated Calf Raise V·06	2	21-25
Dumbbell Lunge V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Mountain Climbers V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set V-Up V·04	2	To failure
Reverse Crunch V·01	2	To failure
Compound Set Cable Oblique Pushdown V·02	2	21-25
Rope Cable Crunch V·13	2	21-25
Reverse Crunch V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Barbell Roll Out V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	76	366–436 REPS

DAY 624 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Wide-Grip Lat Pulldown V·30	2	21-25
Reverse-Grip Lat Pulldown V·31	2	21-25
Compound Set Straight-Arm Pulldown V·04	2	21-25
Standing Lat Pulldown V·37	2	5-6
Compound Set Barbell Bent-Over Row V·05	2	5-6
Reverse-Grip Bent-Over Row V·03	2	5-6
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Barbell Step-Up V·06 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Dumbbell Shrug V·10	2	5-6
Prone Incline Dumbbell Shrug V·17	2	21-25
Compound Set Straight-Arm Pushdown V·03	2	21-25
Cable Shrug V·04	2	21-25
Dumbbell Clean V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Bench Hop Overs V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Dumbbell Reverse Curl V·02	2	21-25
Hammer Curl V·03	2	21-25
Compound Set Incline Dumbbell Curl V·05	2	21-25
Prone Incline Dumbbell Curl V·01	2	5-6
Compound Set Barbell Curl V·06	2	5-6
Barbell Preacher Curl V·01	2	5-6
Compound Set Barbell Wrist Curl V·01	2	21-25
Barbell Behind-Back Wrist Curl V·02	2	21-25
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	532–634 REPS

WEEK 8

DAY 124 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Bench Press V·19	2	3-4
Reverse-Grip Bench Press V·17	2	3-4
Compound Set Incline Dumbbell Flye V·08	2	26-30
Incline Dumbbell Press V·18	2	3-4
Compound Set Low-Pulley Cable Crossover V·05	2	26-30
High-Pulley Cable Crossover V·02	2	26-30
Push-Up V·10 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Barbell Shoulder Press V·13	2	3-4
Barbell Upright Row V·04	2	3-4
Compound Set Dumbbell Lateral Raise V·45	2	26-30
Dumbbell Shoulder Press V·04	2	3-4
Compound Set Dumbbell Bent-Over Lateral Raise V·64	2	26-30
Dumbbell Front Raise V·44	2	26-30
Kettlebell Swing V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Smith Machine Hang Power Clean V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Close-Grip Bench Press V·15	2	3-4
Close-Grip Push-Up V·05	2	To failure
Compound Set Barbell Lying Triceps Extension V·06	2	26-30
Bench Dip V·01	2	3-4
Compound Set Triceps Pressdown V·10	2	26-30
Overhead Cable Triceps Extension (high pulley) V·13	2	26-30
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Burpees V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	516–604 REPS

DAY 220 MOVES · 76 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Squat V·04	2	3-4
Front Squat V·04	2	3-4
Compound Set Romanian Deadlift V·03	2	26-30
Deadlift V·03	2	3-4
Compound Set Leg Extension V·04	2	26-30
Lying Leg Curl V·04	2	26-30
Bodyweight Squat V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Standing Calf Raise V·08	2	26-30
Seated Calf Raise V·06	2	26-30
Compound Set Leg Press Calf Raise V·04	2	26-30
One-Leg Standing Calf Raise (bodyweight) V·19	2	To failure
Dumbbell Lunge V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Mountain Climbers V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Hanging Leg Raise V·05	2	To failure
Plank V·03	2	To failure
Compound Set Smith Machine Hip Thrust V·01	2	26-30
Smith Machine Crunch V·05	2	26-30
Crunch V·07 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Cable Woodchopper V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	76	434–504 REPS

DAY 324 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Barbell Bent-Over Row V·05	2	3-4
Reverse-Grip Bent-Over Row V·03	2	3-4
Compound Set Straight-Arm Pulldown V·04	2	26-30
Standing Lat Pulldown V·37	2	3-4
Compound Set Wide-Grip Lat Pulldown V·30	2	26-30
Reverse-Grip Lat Pulldown V·31	2	26-30
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Barbell Step-Up V·06 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Barbell Shrug V·05	2	3-4
Barbell Behind-Back Shrug V·02	2	3-4
Compound Set Y-Raise V·03	2	26-30
Seated Dumbbell Shrug V·16	2	3-4
Dumbbell Clean V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Bench Hop Overs V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Barbell Curl V·06	2	3-4
Barbell Preacher Curl V·01	2	3-4
Compound Set Incline Dumbbell Curl V·05	2	26-30
Prone Incline Dumbbell Curl V·01	2	3-4
Compound Set Dumbbell Reverse Curl V·02	2	26-30
Hammer Curl V·03	2	26-30
Compound Set Barbell Wrist Curl V·01	2	26-30
Barbell Behind-Back Wrist Curl V·02	2	26-30
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	522–612 REPS

DAY 424 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Low-Pulley Cable Crossover V·05	2	26-30
High-Pulley Cable Crossover V·02	2	26-30
Compound Set Incline Dumbbell Flye V·08	2	26-30
Incline Dumbbell Press V·18	2	3-4
Compound Set Bench Press V·19	2	3-4
Reverse-Grip Bench Press V·17	2	3-4
Push-Up V·10 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Dumbbell Bent-Over Lateral Raise V·64	2	26-30
Dumbbell Front Raise V·44	2	26-30
Compound Set Dumbbell Lateral Raise V·45	2	26-30
Dumbbell Shoulder Press V·04	2	3-4
Compound Set Barbell Shoulder Press V·13	2	3-4
Barbell Upright Row V·04	2	3-4
Kettlebell Swing V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Smith Machine Hang Power Clean V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Triceps Pressdown V·10	2	26-30
Overhead Cable Triceps Extension (high pulley) V·13	2	26-30
Compound Set Barbell Lying Triceps Extension V·06	2	26-30
Bench Dip V·01	2	3-4
Compound Set Close-Grip Bench Press V·15	2	3-4
Close-Grip Push-Up V·05	2	To failure
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Burpees V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	516–604 REPS

DAY 520 MOVES · 76 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Leg Extension V·04	2	26-30
Lying Leg Curl V·04	2	26-30
Compound Set Romanian Deadlift V·03	2	26-30
Deadlift V·03	2	3-4
Compound Set Squat V·04	2	3-4
Front Squat V·04	2	3-4
Bodyweight Squat V·03 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Leg Press Calf Raise V·04	2	26-30
One-Leg Standing Calf Raise (bodyweight) V·19	2	To failure
Compound Set Standing Calf Raise V·08	2	26-30
Seated Calf Raise V·06	2	26-30
Dumbbell Lunge V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Mountain Climbers V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set V-Up V·04	2	To failure
Reverse Crunch V·01	2	To failure
Compound Set Cable Oblique Pushdown V·02	2	26-30
Rope Cable Crunch V·13	2	26-30
Reverse Crunch V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Barbell Roll Out V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	76	434–504 REPS

DAY 624 MOVES · 84 SETS
All exercises in this program are performed as compound sets. A compound set is a type of superset where two exercises for the same muscle group are performed back-to-back without resting between exercises. Rest is taken after the second exercise.
EXERCISE	SETS	REPETITION RANGE
Compound Set Wide-Grip Lat Pulldown V·30	2	26-30
Reverse-Grip Lat Pulldown V·31	2	26-30
Compound Set Straight-Arm Pulldown V·04	2	26-30
Standing Lat Pulldown V·37	2	3-4
Compound Set Barbell Bent-Over Row V·05	2	3-4
Reverse-Grip Bent-Over Row V·03	2	3-4
Kettlebell Snatch V·04 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Barbell Step-Up V·06 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Dumbbell Shrug V·10	2	3-4
Prone Incline Dumbbell Shrug V·17	2	26-30
Compound Set Straight-Arm Pushdown V·03	2	26-30
Cable Shrug V·04	2	26-30
Dumbbell Clean V·02 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Bench Hop Overs V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Compound Set Dumbbell Reverse Curl V·02	2	26-30
Hammer Curl V·03	2	26-30
Compound Set Incline Dumbbell Curl V·05	2	26-30
Prone Incline Dumbbell Curl V·01	2	3-4
Compound Set Barbell Curl V·06	2	3-4
Barbell Preacher Curl V·01	2	3-4
Compound Set Barbell Wrist Curl V·01	2	26-30
Barbell Behind-Back Wrist Curl V·02	2	26-30
Dead Landmines V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
Jumping Jacks V·01 Tabata: 8 sets of 20 seconds on, 10 seconds off	8	20 sec.
STAGE CLEAR! TOTAL VOLUME	84	614–716 REPS

WEEK 1

DAY 124 MOVES · 84 SETS

DAY 220 MOVES · 76 SETS

DAY 324 MOVES · 84 SETS

DAY 424 MOVES · 84 SETS

DAY 520 MOVES · 76 SETS

DAY 624 MOVES · 84 SETS

WEEK 2

DAY 124 MOVES · 84 SETS

DAY 220 MOVES · 76 SETS

DAY 324 MOVES · 84 SETS

DAY 424 MOVES · 84 SETS

DAY 520 MOVES · 76 SETS

DAY 624 MOVES · 84 SETS

WEEK 3

DAY 124 MOVES · 84 SETS

DAY 220 MOVES · 76 SETS

DAY 324 MOVES · 84 SETS

DAY 424 MOVES · 84 SETS

DAY 520 MOVES · 76 SETS

DAY 624 MOVES · 84 SETS

WEEK 4

DAY 124 MOVES · 84 SETS

DAY 220 MOVES · 76 SETS

DAY 324 MOVES · 84 SETS

DAY 424 MOVES · 84 SETS

DAY 520 MOVES · 76 SETS

DAY 624 MOVES · 84 SETS

WEEK 5

DAY 124 MOVES · 84 SETS

DAY 220 MOVES · 76 SETS

DAY 324 MOVES · 84 SETS

DAY 424 MOVES · 84 SETS

DAY 520 MOVES · 76 SETS

DAY 624 MOVES · 84 SETS

WEEK 6

DAY 124 MOVES · 84 SETS

DAY 220 MOVES · 76 SETS

DAY 324 MOVES · 84 SETS

DAY 424 MOVES · 84 SETS

DAY 520 MOVES · 76 SETS

DAY 624 MOVES · 84 SETS

WEEK 7

DAY 124 MOVES · 84 SETS

DAY 220 MOVES · 76 SETS

DAY 324 MOVES · 84 SETS

DAY 424 MOVES · 84 SETS

DAY 520 MOVES · 76 SETS

DAY 624 MOVES · 84 SETS

WEEK 8

DAY 124 MOVES · 84 SETS

DAY 220 MOVES · 76 SETS

DAY 324 MOVES · 84 SETS

DAY 424 MOVES · 84 SETS

DAY 520 MOVES · 76 SETS

DAY 624 MOVES · 84 SETS