OGUS 753
WORKOUT PROGRAM
Watch Video Overview First:
Day 1 (Monday)
Overhead Press - (do the scheduled percentage)
Flat DB Bench Press 3 Sets of 6-8
Neutral Close-Grip Lat Pulldowns 3 Sets of 6-8
Tricep Rope Pulldowns 3 Sets of 8 to 10
Alternating DB Biceps Curls 3 Sets of 8 to 10
Cable Lateral Raises 3 Sets of 8 to 10 (do one arm at a time)
Rope Facepulls 2 Sets of 8 to 10
Abs - Standing/Kneeling Rope Cable Crunches 3 Sets AMRAP
Day 2 (Tuesday)
High Bar Barbell Back Squat - (do the scheduled percentage)
Stiff-Leg Deadlift 3 Sets of 8 to 10
Laying Hamstring Curls 3 Sets of 8 to 10
Standing Calf Raises 5 sets of 5 HEAVY
Seated Calf Raises 3 Sets of 6 to 8
Abs - Hanging Leg Raises 3 Sets AMRAP
Day 3 (Thursday)
Flat Barbell Bench Press - (do the scheduled percentage)
Incline DB Bench Press 3 Sets of 6 to 8
Hammer Strength Vertical Pull Machine or Seal Rows 3 Sets of 6-8
Single-Arm Tricep Cable Pulldowns (do one arm at a time) 3 Sets of 8 to 10
Low Cable Rope Hammer Curls or Barbell Curls 3 Sets of 8 to 10
Standing DB Lateral Raises 3 Sets of 8 to 10
Rope Facepulls 2 Sets of 8 to 10
Abs - Standing/Kneeling Rope Cable Crunches 3 Sets AMRAP
Day 4 (Friday)
Sumo Deadlift - (do the scheduled percentage)
Barbell Hip Thrusts 3 Sets of 6 to 8
Walking Dumbbell Lunges (Across Gym) - 2 Sets
Standing Calf Raises 5 sets of 5 HEAVY
Seated Calf Raises 3 Sets of 6 to 8
Abs - Hanging Leg Raises 3 Sets AMRAP
Rest Periods:
For the main lifts (OHP, Squat, Bench, DL) take as long as you need. That could mean up to 5 or even 12 minutes. Just don't let you body cool down. Remember, it's not about the burn. It's all about hitting your prescribed numbers and growing stronger.
For the accessory movements, the same principle applies but try to aim for no more than 2 to 3 minutes. Unless you're like Matt and your job is the gym, you don't want to spend 4 hours in the gym like he does.
Matt Ogus always points out:
Do the exercises you like. For instance if you hate Laying Hamstring Curls then do Seated Hamstring Curls. If you have Tricep Rope Pulldowns then do Tricep Pushdowns with a straight bar. This workout should be enjoyable to the individual.
Bulking or Cutting:
Matt Ogus has always done this program while BULKING. I believe that is a key point. It's aimed at gaining size and strength.
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Matt is a fan of the Stiff Leg Deadlift |
How do I started calculating all the percentages on this program?
EXRX Calculator
Go to this calculator and enter your 1 Rep Max. Once you get the results save the 90% number and RE-Enter it into the calculator with 1 repetition lifted. If you do that correctly, then you have your percentages!
or
Black Iron Beast Calculator
Well I hate to say it but you have to use your brain here. Since there is no calculator dedicated to this program you can use Black Iron Beast and figure it out from there. That calculator will also help you obtain your 90% training max as well as all the other percentages. You can even use your fractional plates on that site to get really accurate numbers!
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| Barbell Hip Thrusts |
Deload Week:
This is the week were you focus of the motor patterns of each lift. You still lift but much lighter.
OHP: 4 sets of 8 @ 60% of 90% Training Max
Squat: 4 sets of 8 @ 60% of 90% Training Max
Bench: 4 sets of 8 @ 60% of 90% Training Max
DL: 4 sets of 8 @ 60% of 90% Training Max
Upper Body Warm Up (do these warm ups before OHP Day and Bench Day):
Lower Body Warm Up(do these warm ups before Squat Day and Deadlift Day):
Charts:
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