WEEK 1
Day 1 (Legs)
1. Pause High Bar Squats 3×5 (@65%-70%)
2. Deadlifts 5×5 415lb (70%)
3. Bulgarian Split Squats 3×15
4. Glute Hip Thrusts 3×12
5. OHP 3×5 180lb (80%)
6. Incline Bench Press 3×8
Day 2 (Pull)
1. Pause Front Squats 3×5 @ 300lb (75%)
2. Weighted Pull Ups 4×6
3. Wide V-Bar Row 3×8
4. One Arm Row 3×12
5. Face Pulls 3×20
6. Incline DB Curl 3×12
7. Hammer Curl 2×15
Day 3 (Push)
1. Breathing Pause Squats 3×1
2. Bench Press 5×5 @ 285lb (78%)
3. Close Grip Football Bar OHP 3×8
4. Incline DB Press 3×12
5. Dips 3×15
6. DB Tricep Extension 3 x15
Day 4 (Legs)
1. High Bar Squats 5×5 385lb (77%)
2. Stiff Legged Deadlifts 3×8
3. Bulgarian Split Squats 3×15
4. Glute Hip Thruts 3×12
5. Goblet Squats 3×20
6. Pallof Press 2×15
Day 5 (Pull)
1. Pull Ups 4×15
2. Machine Row 3×12
3. One Arm Cable Row 3×15
4. Rear Delt Flyes 3×20
5. Barbell Curl 4×12
6. Single Arm Cable Curl 2×15
Day 6 (Push)
1. Close Grip Bench 6×6 260lb (@70%)
2. OHP 4×8
3. Kettlebell Tricep Extension 4×10
4. Lateral Raises 3×15
5. Tempo Squats 3×5
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38 comments
3:16 we out here #Peachbois
i would advice you to zoom somewhat out when sititng down and explaining. your body language and gesticulation speaks to your advantage and should be included:)
"what's cracking guys Oh Maurice off here" captions are great.
Hey Omar I was just wondering did you ever get round to picking candidates for you to train for a year? I remember applying for it after seeing the video for it a while ago? Love your channel anyway bro!!
good looking program. what day would you add ABS?
Great video omar, thank you for doing it. could you do a video on the best ways to lose fat around the abs, obliques and lower back. Good luck with your routine. Billy
By 20 total volume per day, do you mean sets per day per bodypart?
I've watched most all of your videos about programming and this one really clicked and made complete sense. I've been trying to put together my own program but there are just too many exercises I want to include. I love the variety you've got and it'd be great to see something similar with a 3 or 4 day split.
Hey Omar been a fan for a long time. I've been trying out the kizen training program for bulking. My question is, the supersets are they to be done twice? It doesn't explain it on your site! Thank you much love from Vancouver BC
Omar if ya can check out Russel Orhii aka Russwole his powerbuilding routine is legit. Very strong at 183lb 600 plus squat 600 plus deadlift competion and also incorporates bodybuilding both in same session. https://youtu.be/Sxfwf6VEm3w
Can someone please tell me what a wide v-bar row is? I know of wide T-bar rows, but the v-bar by it's nature is a narrow grip handle. I'm honestly confused.
checking ur program i honestley dont understand why you have 2 upper body push movements on ur first leg day. then ur second day you do pull, but you have a squat movement, and tbh the rest of that day looks fine to me. but then going into push day 1 theres another squat in there? could you eleborate on why you squat on day 1,2,3,4 and 6?
in my very very humble opinion on the total workout programme i dont get why u squat that often and kind of miss some more triceps isolation, but thats probably due to the fact that your biceps are lacking compared to tri's! also, why don't you incorporate some more core movements like planks/front lever holds/windshieldwipers/woodchoppers?
big fan man, keep it up!
Omar, please.. Make the video about how to customize my own hypertrophy program immediately or as soon as possible!
Take care.
hypertrophy workout for woman 🙂 please
Why would anyone need to work out to attend Sunday mass? Sitting there being bored in itchy church clothes for what seems like an eternity doesn't take much muscle.
I think the only part of me that wants to grow is traps lol
Sex with sheep is both safe and effective.
That designing your own program video better be dropping soon
What is the percentage like for your day 3 breathing paused squats?
holy fuck this guy squats FOR DAYS
Dude… you're doing some form of squat for 5/7 days? Holy shit
video on how to customize your own routine pls oh maurice of
People who feel the need to ask if "this routine/similar routine" can work for you. The answer is "no". If you were experienced enough to do this routine, you would've probably figured out what works best for you already and doing that.
Been doing your program for a month now and I am getting bigger and stronger! Thank you for sharing!
Doo-Doo 8:05
How do you apply progressive overload to this? Do you add weight every week? how much? etc.
Why no ab exercises?
what's the calves regimen in this program. Is it super sayan?
How do you progress for the following weeks? On day 1, for example, you have squats, deadlifts and overhead press. Do all three of these progress in the following week and if they do, how?
I think this is for me a so much workout for mass…i am not skinny,but this will burn me up so hard,cause i focus mass,i do 5×5.maby i am wrong?
Liked for the milkshake music vid ! Totally unexpected as I was taking notes 😂😂😂😂😂😂😂😂😂
baby got BACK!
What’s up me no calves
CaLvEs ?
Dumbbells+high volume+ carbs post workout + sleep= mass
It's a simple calculus
Not to sound harsh, but i dont see you carrying much muscle mass. So did this routine for sure increase your gains?
I forgot cardio
I’d love to see honest physique updates! No crazy pumps. No crazy lighting. Just an honest “any given day “ type physique. Give a realistic expectation for people.