OMEGA PHASE WEEK 1 WEEK 2 WEEK 3 WEEK 4 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY (A) (A) (D) (D) (B) (B) (E) (E) (C) (C) (F) (F)
WEEK 1 & 2 WORKOUT (A) Push Press 4 5+ 3 Minutes Weighted Pull Ups 3 6-8 3 Minutes Incline Dumbbell Press 4 6 3 Minutes Dumbbell Rows 3 5+ 2-3 Minutes Lateral Raise 3 6-8 2 Minutes Front Squat 5 5+ 3 Minutes Romanian Deadlifts 3 6-8 2-3 Minutes Barbell Curl (A1) 3 6-8 1-2 Minutes Skull Crushers (A2) 3 6-8 1-2 Minutes For example: perform A1) for the prescribed reps; rest 1 minute; perform A2) for the prescribed reps; rest 1 minute; and repeat until you ve completed the exercises for 4 sets. For example: On the last set of any exercise with a + symbol next to the rep count, simply perform as many reps as possible.
WORKOUT (B) Leg Press 5 5+ 3 Minutes Weighted Hip Thrust 4 6-8 2 Minutes Incline Dumbbell Press 5 5+ 3 Minutes Dumbbell Rows 4 6-8 2 Minutes Dumbbell Shoulder Press 3 6-8 2 Minutes Lat Pulldown 3 6-8 2 Minutes Face Pulls 3 6-8 2 Minutes Barbell Shrug 3 6 1-2 Minutes Triceps Pushdown (A1) 3 6-8 1-2 Minutes Dumbbell Curl (A2) 3 6-8 1-2 Minutes For example: perform A1) for the prescribed reps; rest 1 minute; perform A2) for the prescribed reps; rest 1 minute; and repeat until you ve completed the exercises for 4 sets. For example: On the last set of any exercise with a + symbol next to the rep count, simply perform as many reps as possible.
WORKOUT (C) Overhead Press 5 5+ 3 Minutes Incline Bench Press 5 5 3 Minutes Weighted Chin Ups 3 5+ 3 Minutes Barbell Shrugs 3 6 1-2 Minutes Dumbbell Lunges 5 6-8 3 Minutes Hamstring Curls 4 6-8 2-3 Minutes Hammer Curl (A1) 2 6-8 1-2 Minutes Triceps Pushdown (A2) 2 6-8 1-2 Minutes Lateral Raises (B1) 3 6-8 1-2 Minutes Rear Delt Raises (B2) 3 6-8 1-2 Minutes For example: perform A1) for the prescribed reps; rest 1 minute; perform A2) for the prescribed reps; rest 1 minute; and repeat until you ve completed the exercises for 4 sets. For example: On the last set of any exercise with a + symbol next to the rep count, simply perform as many reps as possible.
WEEK 3 & 4 WORKOUT (D) Push Press 6 3+ 3 Minutes Weighted Pull Ups 5 5 3 Minutes Incline Dumbbell Press 5 5+ 3 Minutes Pendlay Rows 6 3+ 3 Minutes Lateral Raise 3 6-8 2 Minutes Front Squat 6 3+ 3 Minutes Romanian Deadlifts 5 6-8 2-3 Minutes Barbell Curl 3 6-8 1-2 Minutes Skull Crushers 3 6-8 1-2 Minutes Lateral Raises (A1) 3 6-8 1-2 Minutes Rear Delt Raises (A2) 3 6-8 1-2 Minutes For example: perform A1) for the prescribed reps; rest 1 minute; perform A2) for the prescribed reps; rest 1 minute; and repeat until you ve completed the exercises for 4 sets. For example: On the last set of any exercise with a + symbol next to the rep count, simply perform as many reps as possible.
WORKOUT (E) Back Squat 6 3+ 3 Minutes Romanian Deadlift 4 6 3 Minutes Incline Bench Press 6 3+ 3+ Minutes Dumbbell Row 4 3-6 3 Minutes Dumbbell Shoulder Press 5 5 3 Minutes Lat Pulldown 4 6-8 2-3 Minutes Face Pulls 3 6-8 2 Minutes Barbell Shrug 3 6 1-2 Minutes Hammer Curl (A1) 2 6-8 1-2 Minutes Triceps Pushdown (A2) 2 6-8 1-2 Minutes For example: perform A1) for the prescribed reps; rest 1 minute; perform A2) for the prescribed reps; rest 1 minute; and repeat until you ve completed the exercises for 4 sets. For example: On the last set of any exercise with a + symbol next to the rep count, simply perform as many reps as possible.
WORKOUT (F) Overhead Press 6 3+ 3+ Minutes Incline Bench Press 6 3+ 3+ Minutes Weighted Chin Ups 5 5 3 Minutes Chest Flye 5 6-8 2 Minutes Barbell Shrugs 3 3-6 2 Minutes Front Squat 6 3 3 Minutes Romanian Deadlift 6 5 3 Minutes Hammer Curl 2 6-8 1-2 Minutes Triceps Pushdown 2 6-8 1-2 Minutes For example: perform A1) for the prescribed reps; rest 1 minute; perform A2) for the prescribed reps; rest 1 minute; and repeat until you ve completed the exercises for 4 sets. For example: On the last set of any exercise with a + symbol next to the rep count, simply perform as many reps as possible.