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⚒️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
Jun 14, 2024 03:28
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Week 1
1 / 3 Weeks
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
2
Bent Over Row (Barbell)
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
3
High Pull
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
4
Tricep Extension (Barbell)
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
5
Bicep Curl (Barbell)
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
6
Band Pull Apart
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
2
Good Morning
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
3
Safety Bar Squat
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
4
Hamstring Curl
2 Sets
AMRAP
@10
5
Leg Extension
2 Sets
AMRAP
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
1-5 Reps
@8.5-10
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@6-7
@7.5-8.5
@9-10
3
Power Shrug
1 Set
AMRAP
@8.5-10
4
Tricep Extension (Barbell)
1 Set
1 Set
3-5 Reps
6-8 Reps
@8.5-10
@8.5-10
5
Bicep Curl (Barbell)
1 Set
1 Set
3-5 Reps
6-8 Reps
@8.5-10
@8.5-10
6
Band Pull Apart
2 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
1 Set
1-5 Reps
@8.5-10
2
Good Morning
1 Set
1 Set
3-5 Reps
6-8 Reps
@8.5-10
@8.5-10
3
Safety Bar Squat
1 Set
1 Set
3-5 Reps
6-8 Reps
@8.5-10
@8.5-10
4
Hamstring Curl
2 Sets
AMRAP
@10
5
Leg Extension
2 Sets
AMRAP
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 5
1
Bench Press (Barbell)
1 Set
15-20 Reps
@8.5-10
2
Bent Over Row (Barbell)
1 Set
15-20 Reps
@8.5-10
3
Lateral Raise (Dumbbell)
1 Set
15-20 Reps
@8.5-10
4
Tricep Extension (Barbell)
1 Set
15-20 Reps
@8.5-10
5
Bicep Curl (Barbell)
1 Set
15-20 Reps
@8.5-10
6
Band Pull Apart
2 Sets
AMRAP
@10
Day 7
1
High Pull
1 Set
1 Set
1 Set
1-5 Reps
1-5 Reps
1-5 Reps
@6-7
@7.5-8.5
@9-10
Day 6
1
Squat (Barbell)
1 Set
15-20 Reps
@8.5-10
2
Good Morning
1 Set
15-20 Reps
@8.5-10
3
Safety Bar Squat
1 Set
15-20 Reps
@8.5-10
4
Hamstring Curl
2 Sets
AMRAP
@10
5
Leg Extension
2 Sets
AMRAP
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
1-5 Reps
@8.5-10
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@6-7
@7.5-8.5
@9-10
3
Power Shrug
1 Set
AMRAP
@8.5-10
4
Tricep Extension (Barbell)
1 Set
1 Set
3-5 Reps
6-8 Reps
@8.5-10
@8.5-10
5
Bicep Curl (Barbell)
1 Set
1 Set
3-5 Reps
6-8 Reps
@8.5-10
@8.5-10
6
Band Pull Apart
2 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
1 Set
1-5 Reps
@8.5-10
2
Good Morning
1 Set
1 Set
3-5 Reps
6-8 Reps
@8.5-10
@8.5-10
3
Safety Bar Squat
1 Set
1 Set
3-5 Reps
6-8 Reps
@8.5-10
@8.5-10
4
Hamstring Curl
2 Sets
AMRAP
@10
5
Leg Extension
2 Sets
AMRAP
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
2
Bent Over Row (Barbell)
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
3
High Pull
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
4
Tricep Extension (Barbell)
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
5
Bicep Curl (Barbell)
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
6
Band Pull Apart
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
2
Good Morning
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
3
Safety Bar Squat
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
4
Hamstring Curl
2 Sets
AMRAP
@10
5
Leg Extension
2 Sets
AMRAP
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 5
1
Bench Press (Barbell)
1 Set
15-20 Reps
@8.5-10
2
Bent Over Row (Barbell)
1 Set
15-20 Reps
@8.5-10
3
Lateral Raise (Dumbbell)
1 Set
15-20 Reps
@8.5-10
4
Tricep Extension (Barbell)
1 Set
15-20 Reps
@8.5-10
5
Bicep Curl (Barbell)
1 Set
15-20 Reps
@8.5-10
6
Band Pull Apart
2 Sets
AMRAP
@10
Day 7
1
High Pull
1 Set
1 Set
1 Set
1-5 Reps
1-5 Reps
1-5 Reps
@6-7
@7.5-8.5
@9-10
Day 6
1
Squat (Barbell)
1 Set
15-20 Reps
@8.5-10
2
Good Morning
1 Set
15-20 Reps
@8.5-10
3
Safety Bar Squat
1 Set
15-20 Reps
@8.5-10
4
Hamstring Curl
2 Sets
AMRAP
@10
5
Leg Extension
2 Sets
AMRAP
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
1-5 Reps
@8.5-10
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@6-7
@7.5-8.5
@9-10
3
Power Shrug
1 Set
AMRAP
@8.5-10
4
Tricep Extension (Barbell)
1 Set
1 Set
3-5 Reps
6-8 Reps
@8.5-10
@8.5-10
5
Bicep Curl (Barbell)
1 Set
1 Set
3-5 Reps
6-8 Reps
@8.5-10
@8.5-10
6
Band Pull Apart
2 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
1 Set
1-5 Reps
@8.5-10
2
Good Morning
1 Set
1 Set
3-5 Reps
6-8 Reps
@8.5-10
@8.5-10
3
Safety Bar Squat
1 Set
1 Set
3-5 Reps
6-8 Reps
@8.5-10
@8.5-10
4
Hamstring Curl
2 Sets
AMRAP
@10
5
Leg Extension
2 Sets
AMRAP
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
2
Bent Over Row (Barbell)
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
3
High Pull
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
4
Tricep Extension (Barbell)
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
5
Bicep Curl (Barbell)
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
6
Band Pull Apart
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
2
Good Morning
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
3
Safety Bar Squat
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
4
Hamstring Curl
2 Sets
AMRAP
@10
5
Leg Extension
2 Sets
AMRAP
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 5
1
Bench Press (Barbell)
1 Set
15-20 Reps
@8.5-10
2
Bent Over Row (Barbell)
1 Set
15-20 Reps
@8.5-10
3
Lateral Raise (Dumbbell)
1 Set
15-20 Reps
@8.5-10
4
Tricep Extension (Barbell)
1 Set
15-20 Reps
@8.5-10
5
Bicep Curl (Barbell)
1 Set
15-20 Reps
@8.5-10
6
Band Pull Apart
2 Sets
AMRAP
@10
Day 7
1
High Pull
1 Set
1 Set
1 Set
1-5 Reps
1-5 Reps
1-5 Reps
@6-7
@7.5-8.5
@9-10
Day 6
1
Squat (Barbell)
1 Set
15-20 Reps
@8.5-10
2
Good Morning
1 Set
15-20 Reps
@8.5-10
3
Safety Bar Squat
1 Set
15-20 Reps
@8.5-10
4
Hamstring Curl
2 Sets
AMRAP
@10
5
Leg Extension
2 Sets
AMRAP
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10