workout

The OG Program

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Titus ChamberlainBy Titus Chamberlain

Leg Day Heavy Squat (Day A)

S
Stair Mill

1 sets

exercise
Lever Seated Leg Curl

3 sets x 6-12 reps

exercise
Lever Lying Leg Curl

2 sets x 10 reps

exercise
Full Squat

3 sets x 5 reps

exercise
Sled 45° Leg Press

2 sets x 10-15 reps

exercise
Lever One Leg Extension

4 sets x 15 reps

exercise
Sissy Squat

2 sets x 9-10 reps

exercise
Lever Seated Hip Adduction

3 sets x 5-12 reps

Chest n Tri (Day A)

exercise
Captains Chair Straight Leg Raise

2 sets x 20 reps

exercise
Russian Twist

2 sets x 15 reps

exercise
Bench Press

3 sets x 8-10 reps

exercise
Dumbbell Incline Bench Press

3 sets x 6-8 reps

exercise
Lever Seated Fly

2 sets x 9-11 reps

exercise
Dumbbell Lying Triceps Extension

2 sets x 8-15 reps

exercise
Cable Single Arm Triceps Pushdown (Rope Attachment)

2 sets x 12 reps

exercise
Cable Triceps Pushdown

2 sets x 7-12 reps

Back/Bi Deadlift (Day A)

exercise
Lever Standing Calf Raise

3 sets x 15-20 reps

exercise
Dumbbell Preacher Curl

3 sets x 5-12 reps

exercise
Barbell Curl

3 sets x 11-12 reps

exercise
Lever Preacher Curl

3 sets x 12 reps

exercise
Pull-up

2 sets x 8-9 reps

exercise
Barbell Deadlift front view

3 sets x 8 reps

exercise
Lever Narrow Grip Seated Row

3 sets x 8-12 reps

exercise
Lever Bent-over Row with V-bar

3 sets

Leg Day (Day B)

S
Stair Mill

1 sets

exercise
Lever Kneeling Leg Curl

3 sets x 0-13 reps

exercise
Hip Thrust

3 sets x 0-12 reps

exercise
Straight Leg Deadlift

3 sets x 9-10 reps

exercise
Bulgarian Split Squat

3 sets x 5-8 reps

exercise
Lever Leg Extension

3 sets x 12-15 reps

exercise
Lever Seated Hip Adduction

2 sets x 12-15 reps

Chest and Tri (Day B)

exercise
Lever Standing Calf Raise

3 sets

exercise
Smith Incline Bench Press

2 sets x 10-12 reps

exercise
Dumbbell Bench Press

3 sets x 6-9 reps

exercise
Fly

3 sets x 10-12 reps

exercise
Cable Standing Fly

3 sets x 11-12 reps

exercise
Dumbbell Lying Triceps Extension

2 sets x 9-12 reps

exercise
Seated Bench Extension

3 sets

Back and Bi (Day B)

exercise
Pull-up

2 sets x 7-12 reps

exercise
Lever Reverse grip Lateral Pulldown

3 sets x 8-10 reps

exercise
Lever Narrow Grip Seated Row

3 sets x 20 reps

exercise
Pulldown

2 sets x 10-12 reps

exercise
Cable One Arm Lateral Raise

2 sets

S
Single Rear Delt Fly On Cable Stack

4 sets

exercise
Lateral Raise

2 sets

exercise
Dumbbell Alternate Seated Hammer Curl

2 sets x 15-17 reps

exercise
Lever Preacher Curl

3 sets x 7-12 reps

Shoulder/Abs

exercise
Hanging Leg Hip Raise

3 sets x 12-15 reps

exercise
Cable One Arm Lateral Raise

3 sets x 12-14 reps

exercise
Cable Kneeling Crunch

3 sets x 14-20 reps

S
Single Rear Delt Fly On Cable Stack

2 sets x 14-18 reps

exercise
Lateral Raise

3 sets x 12-24 reps

exercise
Smith Seated Shoulder Press

3 sets x 10-12 reps

Back n Bi Deadlift Day W/ Shoulder

exercise
Lever Lateral Raise

3 sets x 11-15 reps

S
Single Rear Delt Fly On Cable Stack

4 sets x 8-12 reps

exercise
Pull-up

2 sets x 6-10 reps

exercise
Barbell Deadlift front view

3 sets x 4-9 reps

exercise
Lever Reverse grip Lateral Pulldown

3 sets x 5-11 reps

exercise
Lever Bent-over Row with V-bar

3 sets x 8-12 reps

exercise
Smith Seated Shoulder Press

3 sets x 7-12 reps

exercise
Concentration Curl

3 sets x 7-12 reps

exercise
Barbell Curl

3 sets x 10-15 reps

exercise
Lever Preacher Curl

2 sets x 10 reps

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