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Ogus- Style L/P/P Write-Up10327

ripeanus private msg quote post Address this user
I did this write-up following his most recent video post. I know that he does Deadlifts, but I do not so if you want to do them then replace Front Squats with them or add in a third leg day.

Anyways, here's the write-up:

Cycles Alternate Each Week:
Strength - Legs A/Push A/Pull A/ OFF/ Legs B/ Push B/ Pull B/OFF
Hypertrophy -: Legs A/Push A/Pull A/ OFF/ Legs B/ Push B/ Pull B/OFF
Deload Every SIX cycles (about every six weeks)

Strength Days: 1st exercise 4-6 reps @ RPE 9 followed by Back-off sets of 5-7% until RPE @ 9 cannot be completed anymore.
Hypertrophy Days: 1st exercise 8-10 reps @ RPE 10 followed by sets of 8-10 until RPE @ 10 cannot be completed anymore.

Auxiliary Exercises:

Strength Days: 3 x 6-8 reps
Hypertrophy Days: 3 x 10-12 reps

Legs A

Back Squat
Romanian Deadlifts
Dumbbell Lunges
Lying Leg Curl
Standing Calf Raises or Toe Press on Leg Press Machine

Legs B

Front Squat
Leg Press
Seated Leg Curl
Leg Extensions
Seated Calf Raises

Push A

Incline Barbell Bench Press
Weighted Dips
Machine Seated Shoulder Press
Dumbbell Side Laterals
Triceps Cable Pushdown (either with rope or one handed with pulley)

Push B

Flat Dumbbell Bench Press
Cable Crossovers
Standing Barbell Shoulder Press
Dumbbell Rear Delt Raises
Overhead Rope Cable Triceps Extension

Pull A

Barbell Row
Underhand Lat Pulldown
Seated Wide Grip Cable Row
Dumbbell Curl
Face Pull

Pull B

Weighed Chin Ups
Wide Grip Lat Pulldown
Chest Supported Dumbbell Row
Cross Body Dumbbell Hammer Curl
Face Pull
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ripeanus private msg quote post Address this user
Does this look okay? I might start it tomorrow.
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NorIda private msg quote post Address this user
Don't forget to do the gay4pay
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ripeanus private msg quote post Address this user
Quote:
Originally Posted by NorIda
Don't forget to do the gay4pay


i thought my user name was self-explanatory of that...
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NorIda private msg quote post Address this user
Quote:
Originally Posted by ripeanus
Quote:
Originally Posted by NorIda
Don't forget to do the gay4pay


i thought my user name was self-explanatory of that...


Lol touché

But on topic. The split looks good. Try it out for 6 weeks and see how you like it!
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