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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)
Elliptical Training
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0x8 reps |
rest: 20s
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Barbell Bench Press
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7x5 reps |
rest: 60s
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Leverage Chest Press
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6x10 reps |
rest: 20s
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Barbell Incline Bench Press
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6x10 reps |
rest: 30s
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Barbell Military Press
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7x5 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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6x10 reps |
rest: 30s
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Smith Machine Upright Row
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5x10 reps |
rest: 30s
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EZ Bar French Press
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7x5 reps |
rest: 40s
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Cable Tricep Pushdown (V-Bar)
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6x10 reps |
rest: 20s
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Weighted Tricep Dip
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3x15 reps |
rest: 35s
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Bench Dip
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3x15 reps |
rest: 35s
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Step Machine
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0x8 reps |
rest: 20s
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7x5 reps |
rest: 60s
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Barbell Curl
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7x5 reps |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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5x10 reps |
rest: 30s
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Weighted Pull-Up
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5x8 reps |
rest: 40s
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Dumbbell Alternating Bicep Curl
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4x8 reps |
rest: 30s
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Dumbbell Hammer Curl
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4x8 reps |
rest: 30s
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Barbell Rack Pull
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4x8 reps |
rest: 30s
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Dumbbell Zottman Curl
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4x12 reps |
rest: 30s
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Weighted Hanging Knee Raise
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5x10 reps |
rest: 10s
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Hanging Knee Raise
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5x10 reps |
rest: 10s
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Hanging Leg Raise
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5x10 reps |
rest: 10s
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Stationary Bike
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0x8 reps |
rest: 10s
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Jump Squat
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4x12 reps |
rest: 20s
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Bodyweight Lunge
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4x12 reps |
rest: 20s
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Barbell Squat
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7x5 reps |
rest: 60s
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Barbell Hack Squat
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5x12 reps |
rest: 30s
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Machine Leg Press
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4x12 reps |
rest: 20s
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Calf Press On Leg Press
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4x12 reps |
rest: 20s
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Dumbbell Walking Lunge
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4x10 reps |
rest: 20s
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Machine Leg Extension
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1x10,10,10 reps |
rest: 0s
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Machine Seated Leg Curl
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1x10,10,10 reps |
rest: 0s
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Dragon Flag
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4x12 reps |
rest: 20s
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Elliptical Training
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0x8 reps |
rest: 20s
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Sit-Up
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1x200 reps |
rest: 60s
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Smith Machine Bench Press
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10x3 reps |
rest: 60s
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Barbell Seated Press
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10x3 reps |
rest: 50s
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Barbell Decline Bench Press
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5x10 reps |
rest: 30s
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EZ Bar Decline Close Grip Skull Crusher
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8x8 reps |
rest: 45s
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Dumbbell Lateral Raise
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5x10 reps |
rest: 30s
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Cable Rope Overhead Tricep Extension
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4x10 reps |
rest: 10s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x10 reps |
rest: 10s
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Cable Cross-Over
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3x15 reps |
rest: 10s
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Cable Reverse Fly
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3x15 reps |
rest: 10s
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Cable Tricep Kickback
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3x15 reps |
rest: 10s
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Jump Rope
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0x8 reps |
rest: 10s
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Rowing
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0x8 reps |
rest: 10s
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Cable Seated Row
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10x3 reps |
rest: 60s
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Chin-Up
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4x8 reps |
rest: 30s
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Cable Bicep Curl (Close Grip)
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8x8 reps |
rest: 40s
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Machine Iso Lateral High Row
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3x12 reps |
rest: 10s
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Dumbbell One-Arm Row
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3x15 reps |
rest: 10s
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Cable Rope Hammer Curl
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4x8 reps |
rest: 20s
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Barbell Behind the Back Shrug
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3x20 reps |
rest: 30s
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Barbell Wrist Curl (Posterior)
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3x12 reps |
rest: 20s
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Barbell Preacher Curl
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3x20 reps |
rest: 20s
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Cable One-Arm Preacher Curl (Reverse)
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3x20 reps |
rest: 20s
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Back Hyperextension
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3x15 reps |
rest: 20s
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Walking
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0x8 reps |
rest: 10s
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Step Machine
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0x8 reps |
rest: 20s
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Barbell Deep Squat
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10x3 reps |
rest: 60s
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Machine Leg Press
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4x12 reps |
rest: 30s
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Machine Seated Calf Raise
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4x12 reps |
rest: 30s
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Leg Raise
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4x12 reps |
rest: 20s
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Frog Sit-Up
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4x12 reps |
rest: 20s
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Barbell Ab Rollout (Kneeling)
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4x15 reps |
rest: 20s
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Barbell Rocking Standing Calf Raise
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4x12 reps |
rest: 30s
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Barbell Sumo Deadlift
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3x10 reps |
rest: 30s
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Hanging Leg Raise
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3x8 reps |
rest: 60s
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Hanging Knee Raise
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3x8 reps |
rest: 60s
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Elliptical Training
|
0x8 reps |
rest: 20s
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Barbell Incline Bench Press
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5x12 reps |
rest: 40s
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Barbell Bench Press
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4x12 reps |
rest: 30s
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Dumbbell Seated Alternating Arnold Press
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4x12 reps |
rest: 40s
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Barbell Military Press
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5x12 reps |
rest: 30s
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Weighted Tricep Dip
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5x12 reps |
rest: 40s
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Cable Tricep Pushdown (V-Bar)
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4x12 reps |
rest: 20s
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Dumbbell Incline Fly
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4x15 reps |
rest: 30s
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Dumbbell Incline Bench Press (Palms in)
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4x15 reps |
rest: 30s
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Barbell Front Raise
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4x15 reps |
rest: 30s
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Barbell Upright Row
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4x15 reps |
rest: 30s
|
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Barbell Tricep Extension (Supine)
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4x15 reps |
rest: 30s
|
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Barbell Skull Crusher (Reverse Grip)
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4x15 reps |
rest: 30s
|
Elliptical Training
|
0x8 reps |
rest: 20s
|
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Dumbbell Deadlift
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5x12 reps |
rest: 45s
|
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Dumbbell Concentration Curl
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5x12 reps |
rest: 45s
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Barbell One-Arm Row
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5x12 reps |
rest: 40s
|
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Dumbbell Reverse Fly
|
5x10 reps |
rest: 30s
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Dumbbell Hammer Curl
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5x10 reps |
rest: 30s
|
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Dumbbell Alternating Incline Curl
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5x12 reps |
rest: 30s
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Barbell Shrug
|
3x12 reps |
rest: 30s
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Dumbbell Alternating Reverse Curl
|
3x12 reps |
rest: 30s
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Decline Bench Ab Reach
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4x12 reps |
rest: 40s
|
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Decline Bench Weighted Twist
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4x12 reps |
rest: 40s
|
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Stability Ball Dumbbell Sit-Up
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4x12 reps |
rest: 40s
|
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V-Up
|
3x12 reps |
rest: 40s
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Step Machine
|
0x8 reps |
rest: 20s
|
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Jump Squat
|
4x12 reps |
rest: 30s
|
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Dumbbell Lunge
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4x12 reps |
rest: 30s
|
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Barbell Squat
|
5x12 reps |
rest: 60s
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Band Sit-Up
|
4x12 reps |
rest: 30s
|
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Cable Leg Kickback
|
4x12 reps |
rest: 10s
|
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Machine Leg Extension
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3x10 reps |
rest: 0s
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Machine Seated Leg Curl
|
3x10 reps |
rest: 0s
|
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Machine Ab Crunch
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4x15 reps |
rest: 20s
|
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Machine Leg Press
|
4x12 reps |
rest: 30s
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Machine Seated Calf Raise
|
4x20 reps |
rest: 30s
|
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Cable Pull Through
|
4x20 reps |
rest: 30s
|
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Decline Bench Ab Reach
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3x15 reps |
rest: 30s
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Decline Crunch
|
3x15 reps |
rest: 30s
|
Elliptical Training
|
0x8 reps |
rest: 10s
|
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Smith Machine Bent-Over Row
|
6x7 reps |
rest: 60s
|
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Machine One-Arm Pulldown
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4x8 reps |
rest: 30s
|
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Dumbbell Incline Alternating Hammer Curl
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6x7 reps |
rest: 45s
|
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Dumbbell Alternating Seated Curl
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4x8 reps |
rest: 30s
|
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Cable Elevated Row
|
4x8 reps |
rest: 30s
|
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Cable V Bar Pulldown
|
4x8 reps |
rest: 30s
|
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Cable One-Arm Preacher Curl
|
4x8 reps |
rest: 30s
|
||
Cable One-Arm Preacher Curl (Reverse)
|
4x8 reps |
rest: 30s
|
||
Back Hyperextension
|
3x20 reps |
rest: 30s
|
Elliptical Training
|
0x8 reps |
rest: 10s
|
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Dumbbell Incline Bench Press
|
6x7 reps |
rest: 60s
|
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Stability Ball Cable Fly
|
5x8 reps |
rest: 40s
|
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Barbell Push Press
|
6x7 reps |
rest: 60s
|
||
Barbell Military Press
|
5x8 reps |
rest: 40s
|
||
Cable Tricep Pushdown (Rope)
|
6x7 reps |
rest: 40s
|
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EZ Bar Decline Close Grip Skull Crusher
|
5x10 reps |
rest: 30s
|
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Machine Fly
|
4x10 reps |
rest: 20s
|
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Leverage Chest Press
|
3x10 reps |
rest: 15s
|
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Cable Lateral Raise
|
4x10 reps |
rest: 30s
|
||
Cable Front Raise
|
3x10 reps |
rest: 20s
|
||
Dumbbell Tricep Kickback
|
4x10 reps |
rest: 20s
|
||
Cable Tricep Kickback (Reverse Grip)
|
3x10 reps |
rest: 10s
|
Walking
|
0x8 reps |
rest: 5s
|
||
Running
|
0x8 reps |
rest: 10s
|
||
Jump Squat
|
4x12 reps |
rest: 30s
|
||
Bodyweight Lunge
|
4x12 reps |
rest: 30s
|
||
Kettlebell Goblet Squat
|
4x12 reps |
rest: 30s
|
||
Barbell Bulgarian Split Squat
|
6x7 reps |
rest: 60s
|
||
Smith Machine Deadlift
|
5x10 reps |
rest: 45s
|
||
Barbell Hack Squat
|
4x10 reps |
rest: 40s
|
||
Decline Bench Ab Reach
|
4x12 reps |
rest: 40s
|
||
Band Sit-Up
|
4x12 reps |
rest: 40s
|
||
Alternating Heel Touch
|
4x12 reps |
rest: 40s
|
||
Bench Leg Raise (Supine)
|
4x12 reps |
rest: 40s
|