Program Description
The OSO Program is a no-nonsense, four-day split built around heavy compounds, loaded carries, and controlled conditioning. It prioritizes strength you can use: thick back, strong legs, brutal grip, and a calm engine under fatigue. Power lifts stay clean, reps stay honest, and carries finish the work. Off-gym days focus on walking, calisthenics, and recovery through movement. No bodybuilding fluff, no maxing out—just repeatable work that builds dense muscle, work capacity, and a hardened mindset
Program Overview
- LevelIntermediate
- GoalBodyweight Fitness, Powerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 27, 2025 02:03
- Last EditedDec 27, 2025 04:18
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.5%
Triceps
9.7%
Front Delts
9.7%
Upper Back
8.1%
Abs
7.5%
Forearms
7.1%
Glutes
7%
Hamstrings
6.8%
Chest
6.4%
Middle Delts
5.5%
Lats
5.5%
Lower Back
3.5%
Biceps
3.2%
Olympic
2.3%
Adductors
1.8%
Other
1.8%
Rear Delts
1.4%
Calves
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Clean and Press
2
3
3 reps
3 reps
RPE 6
RPE 7
3
Push Up (Weighted)
3
AMRAP
RPE 9
4
Dip (Weighted)
3
6-10 reps
RPE 9
5
Farmer's Walk (Weighted)
5
0.8 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Clean and Press
2
3
3 reps
3 reps
RPE 6
RPE 7
3
Push Up (Weighted)
3
AMRAP
RPE 9
4
Dip (Weighted)
3
6-10 reps
RPE 9
5
Farmer's Walk (Weighted)
5
0.8 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Clean and Press
2
3
3 reps
3 reps
RPE 6
RPE 7
3
Push Up (Weighted)
3
AMRAP
RPE 9
4
Dip (Weighted)
3
6-10 reps
RPE 9
5
Farmer's Walk (Weighted)
5
0.8 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Clean and Press
2
3
3 reps
3 reps
RPE 6
RPE 7
3
Push Up (Weighted)
3
AMRAP
RPE 9
4
Dip (Weighted)
3
6-10 reps
RPE 9
5
Farmer's Walk (Weighted)
5
0.8 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Clean and Press
2
3
3 reps
3 reps
RPE 6
RPE 7
3
Push Up (Weighted)
3
AMRAP
RPE 9
4
Dip (Weighted)
3
6-10 reps
RPE 9
5
Farmer's Walk (Weighted)
5
0.8 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Clean and Press
2
3
3 reps
3 reps
RPE 6
RPE 7
3
Push Up (Weighted)
3
AMRAP
RPE 9
4
Dip (Weighted)
3
6-10 reps
RPE 9
5
Farmer's Walk (Weighted)
5
0.8 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Clean and Press
2
3
3 reps
3 reps
RPE 6
RPE 7
3
Push Up (Weighted)
3
AMRAP
RPE 9
4
Dip (Weighted)
3
6-10 reps
RPE 9
5
Farmer's Walk (Weighted)
5
0.8 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Clean and Press
2
3
3 reps
3 reps
RPE 6
RPE 7
3
Push Up (Weighted)
3
AMRAP
RPE 9
4
Dip (Weighted)
3
6-10 reps
RPE 9
5
Farmer's Walk (Weighted)
5
0.8 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Clean and Press
2
3
3 reps
3 reps
RPE 6
RPE 7
3
Push Up (Weighted)
3
AMRAP
RPE 9
4
Dip (Weighted)
3
6-10 reps
RPE 9
5
Farmer's Walk (Weighted)
5
0.8 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Clean and Press
2
3
3 reps
3 reps
RPE 6
RPE 7
3
Push Up (Weighted)
3
AMRAP
RPE 9
4
Dip (Weighted)
3
6-10 reps
RPE 9
5
Farmer's Walk (Weighted)
5
0.8 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Clean and Press
2
3
3 reps
3 reps
RPE 6
RPE 7
3
Push Up (Weighted)
3
AMRAP
RPE 9
4
Dip (Weighted)
3
6-10 reps
RPE 9
5
Farmer's Walk (Weighted)
5
0.8 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Clean and Press
2
3
3 reps
3 reps
RPE 6
RPE 7
3
Push Up (Weighted)
3
AMRAP
RPE 9
4
Dip (Weighted)
3
6-10 reps
RPE 9
5
Farmer's Walk (Weighted)
5
0.8 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
4
Dead Hang
3
AMRAP
RPE 9
5
Sled Push
1
3
0.8 mins
0.8 mins
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Dead Hang
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Dead Hang
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Dead Hang
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Dead Hang
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Dead Hang
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Dead Hang
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Dead Hang
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Dead Hang
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Dead Hang
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Dead Hang
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Dead Hang
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Deadlift (Barbell)
2
2
3 reps
3 reps
RPE 6
RPE 7
3
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 8
4
Zercher Carries
3
0.8 mins
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Deadlift (Barbell)
2
2
3 reps
3 reps
RPE 6
RPE 7
3
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 8
4
Zercher Carries
3
0.8 mins
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Deadlift (Barbell)
2
2
3 reps
3 reps
RPE 6
RPE 7
3
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 8
4
Zercher Carries
3
0.8 mins
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Deadlift (Barbell)
2
2
3 reps
3 reps
RPE 6
RPE 7
3
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 8
4
Zercher Carries
3
0.8 mins
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Deadlift (Barbell)
2
2
3 reps
3 reps
RPE 6
RPE 7
3
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 8
4
Zercher Carries
3
0.8 mins
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Deadlift (Barbell)
2
2
3 reps
3 reps
RPE 6
RPE 7
3
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 8
4
Zercher Carries
3
0.8 mins
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Deadlift (Barbell)
2
2
3 reps
3 reps
RPE 6
RPE 7
3
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 8
4
Zercher Carries
3
0.8 mins
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Deadlift (Barbell)
2
2
3 reps
3 reps
RPE 6
RPE 7
3
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 8
4
Zercher Carries
3
0.8 mins
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Deadlift (Barbell)
2
2
3 reps
3 reps
RPE 6
RPE 7
3
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 8
4
Zercher Carries
3
0.8 mins
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Deadlift (Barbell)
2
2
3 reps
3 reps
RPE 6
RPE 7
3
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 8
4
Zercher Carries
3
0.8 mins
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Deadlift (Barbell)
2
2
3 reps
3 reps
RPE 6
RPE 7
3
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 8
4
Zercher Carries
3
0.8 mins
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Deadlift (Barbell)
2
2
3 reps
3 reps
RPE 6
RPE 7
3
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 8
4
Zercher Carries
3
0.8 mins
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
RPE 7
2
Circus Dumbbell (Kettlebell
2
1
3 reps
3 reps
RPE 7
RPE 8
3
500m Row
4
1 reps
RPE 9
4A
Push Up
3
AMRAP
-
4B
Pull-Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
RPE 7
2
Circus Dumbbell (Kettlebell
2
1
3 reps
3 reps
RPE 7
RPE 8
3
500m Row
4
1 reps
RPE 9
4A
Push Up
3
AMRAP
-
4B
Pull-Up (Bodyweight)
3
AMRAP
-
5
Step-Up (Weighted)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
RPE 7
2
Circus Dumbbell (Kettlebell
2
1
3 reps
3 reps
RPE 7
RPE 8
3
500m Row
4
1 reps
RPE 9
4A
Push Up
3
AMRAP
-
4B
Pull-Up (Bodyweight)
3
AMRAP
-
5
Step-Up (Weighted)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
RPE 7
2
Circus Dumbbell (Kettlebell
2
1
3 reps
3 reps
RPE 7
RPE 8
3
500m Row
4
1 reps
RPE 9
4A
Push Up
3
AMRAP
-
4B
Pull-Up (Bodyweight)
3
AMRAP
-
5
Step-Up (Weighted)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
RPE 7
2
Circus Dumbbell (Kettlebell
2
1
3 reps
3 reps
RPE 7
RPE 8
3
500m Row
4
1 reps
RPE 9
4A
Push Up
3
AMRAP
-
4B
Pull-Up (Bodyweight)
3
AMRAP
-
5
Step-Up (Weighted)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
RPE 7
2
Circus Dumbbell (Kettlebell
2
1
3 reps
3 reps
RPE 7
RPE 8
3
500m Row
4
1 reps
RPE 9
4A
Push Up
3
AMRAP
-
4B
Pull-Up (Bodyweight)
3
AMRAP
-
5
Step-Up (Weighted)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
RPE 7
2
Circus Dumbbell (Kettlebell
2
1
3 reps
3 reps
RPE 7
RPE 8
3
500m Row
4
1 reps
RPE 9
4A
Push Up
3
AMRAP
-
4B
Pull-Up (Bodyweight)
3
AMRAP
-
5
Step-Up (Weighted)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
RPE 7
2
Circus Dumbbell (Kettlebell
2
1
3 reps
3 reps
RPE 7
RPE 8
3
500m Row
4
1 reps
RPE 9
4A
Push Up
3
AMRAP
-
4B
Pull-Up (Bodyweight)
3
AMRAP
-
5
Step-Up (Weighted)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
RPE 7
2
Circus Dumbbell (Kettlebell
2
1
3 reps
3 reps
RPE 7
RPE 8
3
500m Row
4
1 reps
RPE 9
4A
Push Up
3
AMRAP
-
4B
Pull-Up (Bodyweight)
3
AMRAP
-
5
Step-Up (Weighted)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
RPE 7
2
Circus Dumbbell (Kettlebell
2
1
3 reps
3 reps
RPE 7
RPE 8
3
500m Row
4
1 reps
RPE 9
4A
Push Up
3
AMRAP
-
4B
Pull-Up (Bodyweight)
3
AMRAP
-
5
Step-Up (Weighted)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
RPE 7
2
Circus Dumbbell (Kettlebell
2
1
3 reps
3 reps
RPE 7
RPE 8
3
500m Row
4
1 reps
RPE 9
4A
Push Up
3
AMRAP
-
4B
Pull-Up (Bodyweight)
3
AMRAP
-
5
Step-Up (Weighted)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
RPE 7
2
Circus Dumbbell (Kettlebell
2
1
3 reps
3 reps
RPE 7
RPE 8
3
500m Row
4
1 reps
RPE 9
4A
Push Up
3
AMRAP
-
4B
Pull-Up (Bodyweight)
3
AMRAP
-
5
Step-Up (Weighted)
3
8 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
2 Sets
5 Reps
5 Reps
@7
@8
2
Clean and Press2 Sets
3 Sets
3 Reps
3 Reps
@6
@7
3
Push Up (Weighted)3 Sets
AMRAP
@9
4
Dip (Weighted)3 Sets
6-10 Reps
@9
5
Farmer's Walk (Weighted)5 Sets
0.8 mins
@9
Day 3
1
Squat (Barbell)2 Sets
3 Sets
5 Reps
5 Reps
@7
@8
2
Deadlift (Barbell)2 Sets
2 Sets
3 Reps
3 Reps
@6
@7
3
Walking Lunge (Dumbbell)3 Sets
20-30 Reps
@8
4
Zercher Carries3 Sets
0.8 mins
@9
5
Hanging Leg Raise3 Sets
AMRAP
@9
Day 2
1
Pull-Up (Weighted)2 Sets
3 Sets
5 Reps
5 Reps
@7
@8
2
Barbell Row4 Sets
6 Reps
@8
3
Hammer Curl (Dumbbell)2 Sets
10-12 Reps
@9
4
Dead Hang3 Sets
AMRAP
@9
5
Sled Push1 Set
3 Sets
0.8 mins
0.8 mins
@7
@8
Day 4
1
Push Press (Barbell)4 Sets
4 Reps
@7
2
Circus Dumbbell (Kettlebell2 Sets
1 Set
3 Reps
3 Reps
@7
@8
3
500m Row4 Sets
1 Reps
@9
4A
Push Up3 Sets
AMRAP
-
4B
Pull-Up (Bodyweight)3 Sets
AMRAP
-