Legs/Push/Pull (Ogus Style)
Shared By : Kennethamar44
Frequency : 6 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 652 / 95776

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Description

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)

Day 1 Legs A (Hypertrophy)
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 10 5 Progress Chart

Upper Legs

Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift 60 sec 10 5 Progress Chart

Shoulders

Barbell Snatch Shrug Barbell Snatch Shrug 60 sec 8 5 Progress Chart

Upper Legs

Dumbbell Walking Lunges Dumbbell Walking Lunges 60 sec 8,10 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 8,10 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 6 5 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 6 5 Progress Chart

Upper Legs

Dumbbell Stiff Leg Deadlift Dumbbell Stiff Leg Deadlift 60 sec 8 5 Progress Chart
Day 2 Push A (Hypertrophy)
Muscle Exercise Name Timer Reps Sets Track

Chest

Leverage Chest Press Leverage Chest Press 60 sec 8 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 6,8 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 8,10 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 8,10 3 Progress Chart

Shoulders

Standing Military Press Standing Military Press 60 sec 8,10 3 Progress Chart

Triceps

Dip Machine Dip Machine 60 sec 8 3 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 60 sec 10,12 3 Progress Chart

Triceps

Triceps Pushdown V-Bar Triceps Pushdown V-Bar 60 sec 12,15 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 10 2 Progress Chart

Abs

Kneeling Cable Crunch with Alternating Oblique Twists Kneeling Cable Crunch with Alternating Oblique Twists 60 sec 10 2 Progress Chart
Day 3 Pull A (Hypertrophy)
Muscle Exercise Name Timer Reps Sets Track

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 10 3 Progress Chart

Back

Pendlay Rows 60 sec 10,12 4 Progress Chart

Back

Close Grip Reverse Lat Pull Down Close Grip Reverse Lat Pull Down 60 sec 10,12 5 Progress Chart

Back

Barbell Rack Pulls Barbell Rack Pulls 60 sec 8 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 10,12 3 Progress Chart

Forearms

Barbell Behind The Back Wrist Curl Barbell Behind The Back Wrist Curl 60 sec 8 2 Progress Chart

Biceps

Hammer Curls Hammer Curls 60 sec 10,12 2 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12,15 4 Progress Chart

Abs

Kneeling Cable Crunch with Alternating Oblique Twists Kneeling Cable Crunch with Alternating Oblique Twists 60 sec 15 3 Progress Chart

Shoulders

Face Pull Face Pull 60 sec 10,12 4 Progress Chart
Day 4 OFF - REST
Day 5 Legs B (Hypertrophy)
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Sumo Deadlift Sumo Deadlift 60 sec 10 4 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 60 sec 10 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 10,15 4 Progress Chart

Upper Legs

Hack Squat Hack Squat 60 sec 10,12 4 Progress Chart

Lower Legs

Hack Calf Raise Hack Calf Raise 60 sec 8,10 3 Progress Chart
Day 6 Push B (Hypertrophy)
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 6,8 4 Progress Chart

Shoulders

Standing Military Press Standing Military Press 60 sec 8,10 4 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 60 sec 10,12 3 Progress Chart

Triceps

EZ Bar Decline Close Grip Skull Crusher EZ Bar Decline Close Grip Skull Crusher 60 sec 12,15 3 Progress Chart

Triceps

Cable Reverse Grip Triceps Pushdown Cable Reverse Grip Triceps Pushdown 60 sec 8 3 Progress Chart

Abs

Dragon Flag Dragon Flag 60 sec 8 3 Progress Chart

Abs

Decline Weighted Twist Decline Weighted Twist 60 sec 8 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 8 3 Progress Chart
Day 7 Pull B (Hypertrophy)
Muscle Exercise Name Timer Reps Sets Track

Back

Chin Up Chin Up 60 sec 6,8 4 Progress Chart

Back

One Arm Iso Lateral High Row One Arm Iso Lateral High Row 60 sec 8 3 Progress Chart

Back

One Arm Dumbbell Row One Arm Dumbbell Row 60 sec 8,10 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8,10 4 Progress Chart

Biceps

Seated Dumbell Curl Seated Dumbell Curl 60 sec 8,10 2 Progress Chart

Biceps

Seated Hammer Curl Seated Hammer Curl 60 sec 8,10 2 Progress Chart

Shoulders

Cable Lateral Raise Cable Lateral Raise 60 sec 10,12 4 Progress Chart

Shoulders

Face Pull Face Pull 60 sec 8,10 4 Progress Chart

Shoulders

Barbell Shrugs Behind The Back Barbell Shrugs Behind The Back 60 sec 10 3 Progress Chart
Day 8 OFF - REST
Day 9 Legs A (STRENGTH)
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 4,6 5 Progress Chart

Upper Legs

Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift 60 sec 6,8 3 Progress Chart

Shoulders

Barbell Snatch Shrug Barbell Snatch Shrug 60 sec 8 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 8,10 3 Progress Chart

Upper Legs

Dumbbell Walking Lunges Dumbbell Walking Lunges 60 sec 8,10 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 10,12 5 Progress Chart
Day 10 Push A (STRENGTH)
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 4,6 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 6,8 3 Progress Chart

Shoulders

Dumbbell Alternate Seated Arnold Press Dumbbell Alternate Seated Arnold Press 60 sec 8 3 Progress Chart

Shoulders

Standing Military Press Standing Military Press 60 sec 8,10 3 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 60 sec 8,10 3 Progress Chart

Triceps

Triceps Pushdown V-Bar Triceps Pushdown V-Bar 60 sec 10,12 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 10 2 Progress Chart

Abs

Kneeling Cable Crunch with Alternating Oblique Twists Kneeling Cable Crunch with Alternating Oblique Twists 60 sec 10 2 Progress Chart