Omen-breaker

Program Description

Omen Breaker 8-Week Linear Periodization Full Body Program Omen Breaker is a 3-day full body split built around a linear periodization model — gradually increasing load while tightening rep ranges over an 8-week cycle. The program was inspired by concepts popularized by Bald Omni-Man, in particular his structured linear progression systems. The aim is to build a powerful and athletic, yet aesthetic physique, drawing from my favorite anime influences like Baki, Guts, and basically any character in Dragon Ball Z. Expect broad shoulders, thick arms, a wide back, and strong, functional legs. Structure Frequency: 3 sessions per week, full body each day. These lifts run through 8-week rep/load ladders, beginning with higher reps for hypertrophy and gradually moving toward heavier weights and lower reps. No lift drops below 5 reps in the peak week (except squats, which finish with triples). Accessories (Double Progression): Lateral raises, preacher curls, rear delt flyes, pronation curls, ab work, and calf raises use 3 sets in a fixed rep range (e.g. 8–12, 12–15, or 12–20). Aim to complete the top end of the range before adding weight. Romanian Deadlift: Progresses separately on a 3×6–8 linear model, adding weight only when all sets hit 8 reps. Periodization Flow Weeks 1–2: High-rep base. Focus on volume, work capacity, and clean technique. Weeks 3–5: Middle range. Strength-hypertrophy crossover with progressive overload. Weeks 6–7: Intensity block. Lower reps, heavier weight, preparing for peak. Week 8: Peak week. Controlled heavy work: 5 reps on most lifts, 3 on squats. This structure steadily drives strength and size without burning out, while delivering the dense muscle look of a fighter’s physique. Key Notes Extra attention to arms, back, and shoulders to mimic the heroic silhouettes of Baki, Guts, and DBZ characters. Balanced Push & Pull: Pushes are matched with pulls to ensure joint health and symmetry. Core Training: Ab work appears every session (weighted crunches and hanging leg raises) to build stability and an armored midsection. Progress Tracking: Log performance weekly. Only increase load once you complete the prescribed reps with good form

Program Overview