The Ogre: Unchained

Björn

Demanding 90s intensity and Golden Age simplicity, while harnessing the aura of the Ogre himself, this program is built to ensure you become truly Unchained.

This isn’t a pump program, and it certainly isn’t for junk-volume chasers. It’s built around one thing - tasting defeat. Meeting the rep where it attempts to assert itself over you and pushing through it anyway - you will build a strong, capable and imposing physique - one that speaks before you do.

I’ve replaced a handful of old-school movements that don’t age well orthopaedically with modern alternatives that simply work. Exercise sequencing has been refined to improve output, and volume is set to drive performance rather than drain recovery.

How It Works
Most movements follow one true working set taken to mechanical failure, followed by one back-off set.
Some compounds won’t require a back-off. If the first set was done properly, you won’t need one.

I’ve run this structure using traditional volume and I’ve run it HIT-style. The single all-out set, supported by a back-off, has consistently produced the best growth - both in myself and in clients.

Failure here means the rep physically stops. Not when it burns. Not when it becomes uncomfortable. When it simply will not move. If you train alone, use rest-pause to extend the set honestly. If you have a partner, earn the assisted reps - and honour them when it’s their turn

There are no rigid rules around intensifiers. Don't BS your effort and settle for immediate comfort. You are here, right now - train like that matters.

Structure
The program runs for 12 weeks.
A 2-on/1-off split is recommended, though 1 on/off may be more appropriate if recovery is slow.
There are no rotating blocks and no novelty cycles. Dopamine addicts lament. Strength is built through repetition, and real progress comes from consistently outperforming your previous effort.

Sessions typically run between 60–90 minutes.

Substitutions
Substitutions are encouraged where appropriate. Some movements will suit your structure better than others.
Change an exercise if progression stalls or equipment limits you - not because it exposes weakness.

Warm-Up
Warm-up sets are not listed. I recommend two primer sets at 50% and 75% to prepare the nervous system, lock in positioning and fill the working muscles with blood.

Rest
Rest approximately two minutes between working sets.
A back-off set is not a drop set.

Who It’s For
This program is built for intermediate to advanced lifters who understand that intensity conquers all.

It rewards intent and exposes hesitation.

Complete this programming properly and you won’t just look different - You’ll feel it.
Pride in what you endured.
Power in what you built.
Proof of what you’re capable of.

“If you’re not willing to find your limit, someone stronger will decide it for you.”
-
Questions → DM @the_bearbarian

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Root your feet.
Sit deep & stand violent.
Break the floor.
Rise again & finish what you started.

Romanian Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Leg Extension

Calf Raise (Machine)

Hip Adductor (Machine)

Hip Abductor (Machine)

Leg Raise (Captain's Chair)

Legs

Own the space above you.
Press Heaven away from you.
You aren't made for there.
Transcend the Rep.


Lying Lateral Raise (Cable)

Seated Military Press (Smith Machine)

Y Raise

Seated Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Shoulders & Triceps

The weight of responsibility
Surpasses any bar.
Visualise tearing it free.
Squeeze until it answers.

Lat Pulldown (Close Grip)

Barbell Row

Seated Wide-Grip Row (Cable)

T-Bar Row

Single Arm Row (Cable)

Single Arm High Row (Cable)

Pullover (Machine)

Kelso Shrug

Reverse Pec Deck

Back

Visualise dominating the set.
Press like you mean it.
Curl until it answers.
Stretch between battle.

2 reviews for The Ogre: Unchained

Björn