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O.Q
General
Advanced
Machine strength
Plan Details
The O.Q routine by Oliverseanj is a 12 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine Details: * 12-week Program * 6 Day/wk * Alternating workout days with recovery or cardio days * 7th day should be full rest day Workout days: All zero (0) rest exercises are linked (supersetted) with the exercise below Ex: Day 1, Smith Bench Press (zero rest) is supersetted with Medicine Ball Chest Press Cardio/Metabolic/Recovery days: Each start with an explosive movement or movement pattern improvement exercise. Heart rate targets for cardio days should match personal goals and ability. TRX suspension trainer exercises can be substituted with bodyweight movements of the same type based on availability of equipment and/or skill level. Yoga can be substituted with any full body mobility/flexibility routine of your choosing.
Routine detail
Day 1
Full Body 1
Est. 64 min
13 exercises
Smith Machine Bench Press
3 Sets x 15 Reps
Medicine Ball Chest Push
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 15 Reps
Band Pull Apart
3 Sets x 8 Reps
T Bar Row
3 Sets x 18 Reps
Dynamic Back Stretch
3 Sets x 10 Reps
Barbell Squat
3 Sets x 15 Reps
Cable Hip Flexion
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 15 Reps
Bench Dip
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
1 Set x 40 Reps
Machine Ab Crunch
1 Set x 40 Reps
Cable Side Bend
1 Set x 40 Reps
Day 2
Cardio 1 Machine Intervals
Est. 52 min
2 exercises
Dumbbell Snatch
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 3
Full Body 2
Est. 75 min
15 exercises
Cable Cross-Over
3 Sets x 15 Reps
Chest Plate Squeeze
3 Sets x 12 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 15 Reps
Leverage Machine Shrug
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Band row
3 Sets x 25 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets x 15 Reps
Dip
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Explosive Single Leg Lunge
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 15 Reps
Band Curl
3 Sets x 25 Reps
Bench Crunch
1 Set x 40 Reps
V-Up
1 Set x 40 Reps
Scissor Kick
1 Set x 40 Reps
Day 4
Cardio 2 Metabolic Circuit (150m row)
Est. 77 min
4 exercises
Barbell Glute Bridge
3 Sets x 15 Reps
Rope In-and-Out
10 Sets x 40 Reps
Rope Slam
10 Sets x 40 Reps
Row Machine
10 Sets x 30 Reps
Day 5
Full Body 3
Est. 68 min
15 exercises
Smith Machine Incline Bench Press
3 Sets x 15 Reps
Cable Single Arm Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Wall Slide
3 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 15 Reps
Single Arm Band Pull Down
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Two in one push up
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Plate Curl
3 Sets x 10 Reps
Cable Judo Flip
1 Set x 20 Reps
Cable Wood Chop
1 Set x 20 Reps
Hanging Knee Raise
1 Set x 20 Reps
Day 6
Recovery + Jog
Est. 55 min
10 exercises
TRX PUSH UP
1 Set x 15 Reps
TRX Pike
1 Set x 15 Reps
TRX MOUNTAIN CLIMBERS
1 Set x 15 Reps
TRX LUNGES
1 Set x 15 Reps
TRX HAM CURL
1 Set x 15 Reps
TRX Biceps Curl
1 Set x 15 Reps
TRX Row
1 Set x 15 Reps
TRX SITUP
1 Set x 15 Reps
TRX V UPS
1 Set x 15 Reps
Running
1 Set
Day 7
Full Body 4
Est. 61 min
11 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Pushup Plank
3 Sets x 25 Reps
Weight Plate Front Raise
3 Sets x 15 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 15 Reps
Band row
3 Sets x 20 Reps
Barbell Bulgarian Split Squat
3 Sets x 15 Reps
Single Leg Lateral Bounds
3 Sets x 5 Reps
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell Curl Static Hold
3 Sets x 25 Reps
Decline Crunch
1 Set x 50 Reps
Day 8
Cardio Machine
Est. 59 min
2 exercises
Box Jump Multiple Response
4 Sets x 10 Reps
Elliptical Training
1 Set
Day 9
Full Body 5
Est. 63 min
11 exercises
Cable Incline Fly
3 Sets x 15 Reps
Chest Plate Squeeze
3 Sets x 20 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 15 Reps
Rope In-and-Out
3 Sets x 50 Reps
Cable One-Arm Row
3 Sets x 15 Reps
Squat thrust
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 15 Reps
Lateral Bounds
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Tricep Push-Up
3 Sets x 10 Reps
Ab Wheel
1 Set x 50 Reps
Day 10
Cardio Metabolic
Est. 47 min
3 exercises
Kettle Bell Swing
10 Sets x 10 Reps
Step ups
10 Sets x 10 Reps
Jump rope
10 Sets x 50 Reps
Day 11
Full Body 6
Est. 50 min
11 exercises
Barbell Decline Bench Press
3 Sets x 15 Reps
Superman pushup
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Band Pull Apart
3 Sets x 10 Reps
Dumbbell Rear Delt Row
3 Sets x 15 Reps
Neutral grip pull up
3 Sets x 5 Reps
Glute-Ham Developer Leg Curl
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Curl
3 Sets x 15 Reps
Dumbbell Curl Static Hold
3 Sets x 10 Reps
Floor wipers
1 Set x 50 Reps
Day 12
Recovery + Yoga
Est. 62 min
1 exercise
Yoga
1 Set
