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

Gustavo ‘oso’ Strength

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Whole-body fatigue, grounded feeling.
Legs solid, core switched on

Squat (Barbell)

Deadlift (Barbell)

Walking Lunge (Dumbbell)

Zercher Carries

Ab roll

Legs + posterior chain

Hard breathing, full-body effort.
Everything used, breathing controlled.


Push Press (Barbell)

Circus Dumbbell (Kettlebell

Pull-Up (Weighted)

Sled Push

Incline Bench Press (Dumbbell)

Conditioning + Explosive

Heavy pressing, full-body tension, shoulders and chest feeling dense.
Upper body feels thick

Bench Press (Barbell)

Clean and Press

Push Up (Weighted)

Dip (Weighted)

Farmer's Walk (Weighted)

Push + Power

Back thickness, forearms burning.
Back feels wide, hands tired

Barbell Row

Hammer Curl (Dumbbell)

Zercher Squat (Barbell)

Rear Delt Fly (Machine)

Pull + Grip

Romanian Deadlift (Barbell)

Trap Bar Deadlift

Front rack Carry

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