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Feb 12th 2019

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Legs/Push/Pull (Ogus Style)

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5 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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)

Legs A (Hypertrophy) 8 exercises, 1 hr 9 mins

Barbell Squat	5x10 reps	rest: 60s
Barbell Stiff-Leg Deadlift	5x10 reps	rest: 60s
Barbell Snatch Shrug	5x8 reps	rest: 60s
Dumbbell Walking Lunge	4x8,10 reps	rest: 60s
Machine Seated Leg Curl	3x8,10 reps	rest: 60s
Machine Calf Raise	5x6 reps	rest: 60s
Calf Press On Leg Press	5x6 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	5x8 reps	rest: 60s

Push A (Hypertrophy) 12 exercises, 1 hr 3 mins

Leverage Chest Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x6,8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8,10 reps	rest: 60s
Barbell Bench Press	3x8,10 reps	rest: 60s
Barbell Military Press	3x8,10 reps	rest: 60s
Machine Dip	3x8 reps	rest: 60s
Weighted Tricep Dip	3x10,12 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x12,15 reps	rest: 60s
Cable Kneeling Crunch	2x10 reps	rest: 60s
Cable Crunch Kneeling Rotation	2x10 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s

Pull A (Hypertrophy) 11 exercises, 1 hr 11 mins

Hanging Leg Raise	3x10 reps	rest: 60s
	4x10,12 reps	rest: 60s
Cable V Bar Pulldown	4x10 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	5x10,12 reps	rest: 60s
Barbell Rack Pull	3x8 reps	rest: 60s
Barbell Curl	3x10,12 reps	rest: 60s
Barbell Wrist Curl (Posterior)	2x8 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
Dumbbell Lateral Raise	4x12,15 reps	rest: 60s
Cable Crunch Kneeling Rotation	3x15 reps	rest: 60s
Cable Rope Face Pull	4x10,12 reps	rest: 60s

OFF - REST 0 exercises, 0 min

Legs B (Hypertrophy) 5 exercises, 36 mins

Barbell Sumo Deadlift	4x10 reps	rest: 60s
Barbell Front Squat	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	4x10,15 reps	rest: 60s
Hack Squat	4x10,12 reps	rest: 60s
Hack Calf Raise	3x8,10 reps	rest: 60s

Push B (Hypertrophy) 8 exercises, 46 mins

Dumbbell Bench Press	4x6,8 reps	rest: 60s
Barbell Military Press	4x8,10 reps	rest: 60s
Barbell Decline Bench Press	3x10,12 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x12,15 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Dragon Flag	3x8 reps	rest: 60s
Decline Bench Weighted Twist	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s

Pull B (Hypertrophy) 9 exercises, 50 mins

Chin-Up	4x6,8 reps	rest: 60s
Machine Iso Lateral High Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	4x8,10 reps	rest: 60s
Cable Seated Row	4x8,10 reps	rest: 60s
Dumbbell Seated Curl	2x8,10 reps	rest: 60s
Dumbbell Seated Hammer Curl	2x8,10 reps	rest: 60s
Cable Lateral Raise	4x10,12 reps	rest: 60s
Cable Rope Face Pull	4x8,10 reps	rest: 60s
Barbell Behind the Back Shrug	3x10 reps	rest: 60s

OFF - REST 0 exercises, 0 min

Legs A (STRENGTH) 6 exercises, 34 mins

Barbell Squat	5x4,6 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x6,8 reps	rest: 60s
Barbell Snatch Shrug	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8,10 reps	rest: 60s
Dumbbell Walking Lunge	3x8,10 reps	rest: 60s
Machine Seated Calf Raise	5x10,12 reps	rest: 60s

Push A (STRENGTH) 9 exercises, 49 mins

Barbell Incline Bench Press	3x4,6 reps	rest: 60s
Barbell Bench Press	3x6,8 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
Dumbbell Seated Alternating Arnold Press	3x8 reps	rest: 60s
Barbell Military Press	3x8,10 reps	rest: 60s
Weighted Tricep Dip	3x8,10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x10,12 reps	rest: 60s
Cable Kneeling Crunch	2x10 reps	rest: 60s
Cable Crunch Kneeling Rotation	2x10 reps	rest: 60s

Pull A (Strength) 9 exercises, 48 mins

Hanging Leg Raise	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8,10 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	4x6,8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	2x8,10 reps	rest: 60s
Barbell Curl (Close Grip)	2x8,10 reps	rest: 60s
Dumbbell Hammer Curl	2x8,10 reps	rest: 60s
Dumbbell Lateral Raise	4x10,12 reps	rest: 60s
Cable Crunch Kneeling Rotation	3x15 reps	rest: 60s
Cable Rope Face Pull	4x10,12 reps	rest: 60s

OFF - REST 0 exercises, 0 min

Legs B (STRENGTH) 6 exercises, 39 mins

Barbell Romanian Deadlift	4x4,6 reps	rest: 60s
Barbell Front Squat	4x6,8 reps	rest: 60s
Machine Leg Curl (Prone)	3x10,12 reps	rest: 60s
Hack Squat	3x8,10 reps	rest: 60s
Calf Press On Leg Press	5x8 reps	rest: 60s
Hack Calf Raise	5x8 reps	rest: 60s

Push B (STRENGTH) 9 exercises, 50 mins

Dumbbell Incline Bench Press	4x4,6 reps	rest: 60s
Barbell Military Press	3x6,8 reps	rest: 60s
Barbell Decline Bench Press	3x8,10 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	2x10,12 reps	rest: 60s
Dumbbell Tricep Kickback	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Decline Bench Weighted Twist	3x8 reps	rest: 60s
Leverage Chest Press	3x8 reps	rest: 60s
Leverage Decline Chest Press	3x8 reps	rest: 60s

Pull B (STRENGTH) 11 exercises, 1 hr 20 mins

Pull-Up	4x8,12 reps	rest: 60s
Machine One-Arm Pulldown	4x8 reps	rest: 60s
Cable Elevated Row	5x8 reps	rest: 60s
Barbell Row	5x6,8 reps	rest: 60s
Dumbbell Incline Alternating Hammer Curl	4x8 reps	rest: 60s
Dumbbell Alternating Seated Curl	4x8 reps	rest: 60s
Cable Upright Row	4x8 reps	rest: 60s
Dumbbell Bent-Over Raise	2x8 reps	rest: 60s
Dumbbell Lateral Raise	2x8 reps	rest: 60s
Decline Bench Knee Raise	4x12 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s

Legs (Alternative) 6 exercises, 30 mins

Machine Leg Press	2x8,10 reps	rest: 60s
Machine Leg Press (Narrow Stance)	2x8,10 reps	rest: 60s
Machine Leg Extension	3x10,12 reps	rest: 60s
Bodyweight Step-Up	3x10 reps	rest: 60s
Machine Single-Leg Curl	3x10,12 reps	rest: 60s
Machine Seated Calf Raise	5x10,12 reps	rest: 60s