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Legs/Push/Pull (Ogus Style)
Bulking
Intermediate
Machine strength
Plan Details
The Legs/Push/Pull (Ogus Style) routine by melrupe is a 20 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Matt Ogus' Legs/Push/Pull routine with Alternative Days to mix things up INFO: - Workout "week" is not 7 days long. - 6 hypertrophy workouts = 1 week - 6 strength workouts = 1 week - I alternate strength weeks with hypertrophy weeks - Every 3rd week is a deload week (Same exercises, number of reps per set doesn't necessarily matter as much, strip a set or two from each exercise, use 60-80% of regular weight depending on what exercise, do not hit failure, focus on form) -Continue on the week where I left off after the deload week ***** Deload week after 3rd week. What you should not do: * Do not Skip deload weeks. * Do not Skip rest days. * Do not slack on your nutrition. * Make sure you're getting enough sleep every night. What you can do: * You could add a maximum of one additional exercise with a low number of sets for a lagging muscle group(example:I want to better my lower biceps so i will add 2 sets of preacher curls after my biceps exercises)
Routine detail
Day 1
Legs A (Hypertrophy)
Est. 70 min
8 exercises
Barbell Squat
5 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Barbell Snatch Shrug
5 Sets x 8 Reps
Machine Calf Raise
5 Sets x 6 Reps
Dumbbell Walking Lunge
4 Sets x 8,10,10,10 Reps
Machine Seated Leg Curl
3 Sets x 8,10,10 Reps
Calf Press On Leg Press
5 Sets x 6 Reps
Day 2
Push A (Hypertrophy)
Est. 51 min
10 exercises
Barbell Incline Bench Press
3 Sets x 6,8,8 Reps
Machine Dip
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8,10,10 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 8,10,10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12,15,15 Reps
Barbell Bench Press
3 Sets x 8,10,10 Reps
Weighted Tricep Dip
3 Sets x 10,12,12 Reps
Cable Crunch Kneeling Rotation
2 Sets x 10 Reps
Day 3
Pull A (Hypertrophy)
Est. 59 min
10 exercises
Pendlay Rows
4 Sets x 10,12,12,12 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 10,12,12,12,12 Reps
Barbell Curl
3 Sets x 10,12,12 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 10,12 Reps
Cable Rope Face Pull
4 Sets x 10,12,12,12 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12,15,15,15 Reps
Cable Crunch Kneeling Rotation
3 Sets x 15 Reps
Day 4
OFF - REST
Est. 0 min
0 exercises
This day is empty
Day 5
Legs B (Hypertrophy)
Est. 36 min
5 exercises
Barbell Sumo Deadlift
4 Sets x 10 Reps
Barbell Front Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10,15,15,15 Reps
Hack Squat
4 Sets x 10,12,12,12 Reps
Hack Calf Raise
3 Sets x 8,10,10 Reps
Day 6
Push B (Hypertrophy)
Est. 47 min
8 exercises
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12,15,15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 6,8,8,8 Reps
Barbell Military Press
4 Sets x 8,10,10,10 Reps
Barbell Decline Bench Press
3 Sets x 10,12,12 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Day 7
Pull B (Hypertrophy)
Est. 50 min
9 exercises
Chin-Up with Knee Raise
4 Sets x 6,8,8,8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
2 Sets x 8,10 Reps
Dumbbell One-Arm Row
4 Sets x 8,10,10,10 Reps
Cable Seated Row
4 Sets x 8,10,10,10 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8,10 Reps
Cable Lateral Raise
4 Sets x 10,12,12,12 Reps
Cable Rope Face Pull
4 Sets x 8,10,10,10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Day 8
OFF - REST
Est. 0 min
0 exercises
This day is empty
Day 9
Legs A (STRENGTH)
Est. 35 min
6 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 6,8,8 Reps
Machine Seated Calf Raise
5 Sets x 10,12,12,12,12 Reps
Dumbbell Walking Lunge
3 Sets x 8,10,10 Reps
Machine Seated Leg Curl
3 Sets x 8,10,10 Reps
Barbell Squat
5 Sets x 4,6,6,6,6 Reps
Barbell Snatch Shrug
3 Sets x 8 Reps
Day 10
Push A (STRENGTH)
Est. 41 min
8 exercises
Barbell Bench Press
3 Sets x 6,8,8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10,12,12 Reps
Barbell Incline Bench Press
3 Sets x 4,6,6 Reps
Weighted Tricep Dip
3 Sets x 8,10,10 Reps
Cable Crunch Kneeling Rotation
2 Sets x 10 Reps
Barbell Military Press
3 Sets x 8,10,10 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 10 Reps
Day 11
Pull A (Strength)
Est. 49 min
9 exercises
Cable Rope Face Pull
4 Sets x 10,12,12,12 Reps
Cable Crunch Kneeling Rotation
3 Sets x 15 Reps
Barbell Curl (Close Grip)
2 Sets x 8,10 Reps
Dumbbell Lateral Raise
4 Sets x 10,12,12,12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 6,8,8,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8,10,10,10 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 8,10 Reps
Dumbbell Hammer Curl
2 Sets x 8,10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 12
OFF - REST
Est. 0 min
0 exercises
This day is empty
Day 13
Legs B (STRENGTH)
Est. 39 min
6 exercises
Hack Squat
3 Sets x 8,10,10 Reps
Hack Calf Raise
5 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 4,6,6,6 Reps
Barbell Front Squat
4 Sets x 6,8,8,8 Reps
Machine Leg Curl (Prone)
3 Sets x 10,12,12 Reps
Calf Press On Leg Press
5 Sets x 8 Reps
Day 14
Push B (STRENGTH)
Est. 50 min
9 exercises
Barbell Decline Bench Press
3 Sets x 8,10,10 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 4,6,6,6 Reps
Barbell Military Press
3 Sets x 6,8,8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 10,12 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Day 15
Pull B (STRENGTH)
Est. 81 min
11 exercises
Pull-Up
4 Sets x 8,12,12,12 Reps
Machine One-Arm Pulldown
4 Sets x 8 Reps
Cable Elevated Row
5 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Barbell Row
5 Sets x 6,8,8,8,8 Reps
Dumbbell Incline Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Seated Curl
4 Sets x 8 Reps
Cable Upright Row
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
2 Sets x 8 Reps
Decline Bench Knee Raise
4 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Day 118
lower
Est. 69 min
8 exercises
Barbell Romanian Deadlift
5 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 5 Reps
Barbell Squat
5 Sets x 3,5,5,5,5 Reps
Machine Single-Leg Curl
4 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Day 118
Legs (Alternative)
Est. 31 min
6 exercises
Bodyweight Step-Up
3 Sets x 10 Reps
Machine Leg Press
2 Sets x 8,10 Reps
Machine Leg Extension
3 Sets x 10,12,12 Reps
Machine Seated Calf Raise
5 Sets x 10,12,12,12,12 Reps
Machine Leg Press (Narrow Stance)
2 Sets x 8,10 Reps
Machine Single-Leg Curl
3 Sets x 10,12,12 Reps
Day 119
Push (Alternative)
Est. 55 min
8 exercises
Machine Reverse Fly
3 Sets x 10 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Plank
3 Sets
Day 120
Pull (Alternative)
Est. 30 min
6 exercises
Cable Shoulder Extension
3 Sets x 8,10,10 Reps
Back Hyperextension
3 Sets x 8,10,10 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8,10,10 Reps
Dumbbell Incline Curl
3 Sets x 10,12,12 Reps
Machine Iso Lateral High Row
3 Sets x 10,12,12 Reps
Day 120
upper
Est. 60 min
8 exercises
Barbell Military Press
3 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Leverage Machine Iso Row
5 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
