⚒️Ossa Ferrea☠️
by Samuel G.
2 athletes joined
Program Description
Ossa Ferrea or “Iron Skeleton” is a high frequency heavy,medium, and light upper/lower split performed as a 3 week wave progression with conjugate concepts such as the max effort method and rotating main variations every 1-3 weeks. Main press and squat variations should be rotated slightly every 1-3 weeks. Supplemental movements and accessories can be rotated similarly as long ss they are swapped for moves targeting similar muscles. You may swap squat variations for deadlift variations occasionally (ideally a 3:1 ratio of squats to pulls). Aim to linearly progress every working set by 1 rep or 5 lbs at least each week for the prescribed 2-3 week bursts then rotate exercises and repeat!
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding, Athletics, Powerlifting
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
May 16, 2024 10:21
Last Edited
Jul 14, 2024 12:55
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Week 1
1 / 3 Weeks