The OG Program
Leg Day Heavy Squat (Day A)
Stair Mill
1 sets
Lever Seated Leg Curl
3 sets - 6-12 reps
Lever Lying Leg Curl
2 sets - 10 reps
Full Squat
3 sets - 5 reps
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Sled 45° Leg Press
2 sets - 10-15 reps
Lever One Leg Extension
4 sets - 15 reps
Sissy Squat
2 sets - 9-10 reps
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Lever Seated Hip Adduction
3 sets - 5-12 reps
Chest n Tri (Day A)
Captains Chair Straight Leg Raise
2 sets - 20 reps
Russian Twist
2 sets - 15 reps
Bench Press
3 sets - 8-10 reps
Dumbbell Incline Bench Press
3 sets - 6-8 reps
Lever Seated Fly
2 sets - 9-11 reps
Dumbbell Lying Triceps Extension
2 sets - 8-15 reps
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Cable Single Arm Triceps Pushdown (Rope Attachment)
2 sets - 12 reps
-(with-arm-blaster)_Upper-arms_small.png)
Cable Triceps Pushdown
2 sets - 7-12 reps
Back/Bi Deadlift (Day A)
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Pulldown
2 sets - 9-15 reps
Barbell Rack Pull
3 sets - 8 reps
Lever Lying T-bar Row
5 sets - 8-12 reps
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Lever Narrow Grip Seated Row
2 sets
Dumbbell Preacher Curl
3 sets - 5-12 reps
Lever Preacher Curl
3 sets - 12 reps
Leg Day (Day B)
Stair Mill
1 sets
Lever Seated Leg Curl
2 sets - 9-10 reps
Plate Hyperextension
3 sets - 10-12 reps
Straight Leg Deadlift
3 sets - 12 reps
Bulgarian Split Squat
2 sets - 6 reps
Smith Full Squat
4 sets - 8 reps
Lever Leg Extension
2 sets - 11-12 reps
Chest and Tri (Day B)
Smith Incline Bench Press
3 sets - 7-10 reps
Dumbbell Bench Press
3 sets - 5-8 reps
Dumbbell Lying Triceps Extension
2 sets - 10 reps
Lever Seated Fly
3 sets - 8-12 reps
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Triceps Pushdown
2 sets - 11 reps
Back and Bi (Day B)
Pull-up
2 sets - 7-12 reps
_Back_small.png)
Lever Reverse grip Lateral Pulldown
3 sets - 8-10 reps
Lever Narrow Grip Seated Row
3 sets - 20 reps
Pulldown
2 sets - 10-12 reps
Cable One Arm Lateral Raise
2 sets
Single Rear Delt Fly On Cable Stack
4 sets
Lateral Raise
2 sets
Dumbbell Alternate Seated Hammer Curl
2 sets - 15-17 reps
Lever Preacher Curl
3 sets - 7-12 reps
Shoulder/Abs
Hanging Leg Hip Raise
3 sets - 12-15 reps
Cable One Arm Lateral Raise
3 sets - 12-14 reps
Cable Kneeling Crunch
3 sets - 14-20 reps
Single Rear Delt Fly On Cable Stack
2 sets - 14-18 reps
Lateral Raise
3 sets - 12-24 reps
Smith Seated Shoulder Press
3 sets - 10-12 reps
Back n Bi Deadlift Day W/ Shoulder
Lever Lateral Raise
3 sets - 11-15 reps
Single Rear Delt Fly On Cable Stack
4 sets - 8-12 reps
Pull-up
2 sets - 6-10 reps
Barbell Deadlift front view
3 sets - 4-9 reps
Lever Reverse grip Lateral Pulldown
3 sets - 5-11 reps
_Back_small.png)
Lever Bent-over Row with V-bar
3 sets - 8-12 reps
Smith Seated Shoulder Press
3 sets - 7-12 reps
Concentration Curl
3 sets - 7-12 reps
Barbell Curl
3 sets - 10-15 reps
Lever Preacher Curl
2 sets - 10 reps
Workouts in program
Leg Day Heavy Squat (Day A)
8 Exercises
Chest n Tri (Day A)
8 Exercises
Back/Bi Deadlift (Day A)
6 Exercises
Leg Day (Day B)
7 Exercises
Chest and Tri (Day B)
5 Exercises
Back and Bi (Day B)
9 Exercises
Shoulder/Abs
6 Exercises
Back n Bi Deadlift Day W/ Shoulder
10 Exercises