The OG PPL

**OG Test Program** is an 8-week powerlifting and powerbuilding journey designed for novice lifters. With 24 training days packed into this program, you will focus on building strength and muscle through a variety of compound and accessory movements. Each session includes detailed exercise instructions and video demonstrations to ensure proper form and technique. Get ready to push your limits and transform your physique with a structured approach tailored to your fitness level!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Tricep Extension (Cable)

Push Up

Push Day

Deadlift (Barbell)

Bent Over Row (Barbell)

Pull-Up (Bodyweight)

Seated Row (Cable)

Face Pull

Seated Dumbbell Curl

Pull day

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge

Leg Curl

Seated Calf Raise

Hanging Leg Raise

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