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Ultimate Omni Man
by Vlad A.
17 athletes joined
Program Description
Gain Testicular fortitude with this type of training. Training will depend From 90 minutes to double that. If you liked it! Don't forget to follow me on Instagram @iamthesmoketoo This is not for the faint of heart! Accumulation phase only! The split is Upper Lower Upper Rest Posterior chain Arm Day Rest As the split progresses you might need an additional rest and that's fine! Rest times are 2-3 minutes for compounds 90s for rows and stuff and 60 seconds for shoulders & some biceps movements ( you pick)
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Jan 16, 2024 04:45
Last Edited
Jun 08, 2024 04:16
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Week 1
1 / 4 Weeks
Day 2
1
Stiff Leg Deadlift
2 Sets
8-12 Reps
@7
2
Hack Squat
2 Sets
8-12 Reps
@7
3
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@7
4
Lying Leg Curl
2 Sets
12-15 Reps
@7
5
Cable Crunch
2 Sets
15-20 Reps
@7
6
Seated Calf Raise
2 Sets
15-20 Reps
@8
Day 3
1
Bench Press (Close Grip)
2 Sets
8-10 Reps
65%
2
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@7
3
Slight Incline Dumbbell Press
2 Sets
8-15 Reps
@7
4
Decline dumbbell Extensions
1 Set
1 Set
8-12 Reps
8-15 Reps
@7
@7
5
Preacher Hammer Curls
2 Sets
12-15 Reps
@8
6
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 4
1
D.Y. Row
2 Sets
8-12 Reps
@8
2
Neutral Grip Hammer Strength Row
2 Sets
8-12 Reps
@7
3
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@7
5
Hamstring Curl
2 Sets
12-15 Reps
@7
6
Seated Calf Raise
2 Sets
12-15 Reps
@8
7
Reverse Pec Deck
2 Sets
12-15 Reps
@7
8
Walk
1 Set
15 mins
@7
Day 5
1
Pinwheel Curl
1 Set
1 Set
12-15 Reps
8-12 Reps
@8
@8
2
Seated Dip (Machine)
2 Sets
8-12 Reps
@7
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@8
4
Cable Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@7
@8
5
Incline Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
10-15 Reps
@8
@8
6
Lateral Raise (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Cable Crunch
2 Sets
12-15 Reps
@8
8
Walk
1 Set
15 mins
@7
Day 1
1
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
65%
2
Seal Row
2 Sets
8-12 Reps
@7
3
Chest Press (Machine)
2 Sets
8-15 Reps
@7
4
Pec Deck (Machine)
2 Sets
8-15 Reps
@7
5A
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@7
5B
Hammer Strength Preacher Curl
2 Sets
10-12 Reps
@7
6
One Arm Lateral Raise (Cable)
1 Set
1 Set
12-15 Reps
10-15 Reps
@7.5-8.5
@8.5-9
Day 2
1
Stiff Leg Deadlift
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
2
Hack Squat
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
3
Walking Lunge (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@8
4
Lying Leg Curl
3 Sets
12-15 Reps
@8
5
Cable Crunch
1 Set
2 Sets
15-20 Reps
15-20 Reps
@7
@8
6
Seated Calf Raise
3 Sets
15-20 Reps
@8
Day 3
1
Bench Press (Close Grip)
3 Sets
8-10 Reps
67%
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
3
Slight Incline Dumbbell Press
3 Sets
8-15 Reps
@8
4
Decline dumbbell Extensions
1 Set
2 Sets
8-12 Reps
8-15 Reps
@8
@8
5
Preacher Hammer Curls
3 Sets
12-15 Reps
@8
6
Lateral Raise (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
@9
Day 4
1
D.Y. Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Neutral Grip Hammer Strength Row
3 Sets
8-12 Reps
@8
3
Wide Grip Lat Pulldown
1 Set
2 Sets
10-15 Reps
10-15 Reps
@7
@8
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
5
Hamstring Curl
3 Sets
12-15 Reps
@8
6
Seated Calf Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Reverse Pec Deck
2 Sets
12-15 Reps
@8
8
Walk
1 Set
15 mins
@7
Day 5
1
Pinwheel Curl
1 Set
2 Sets
12-15 Reps
8-12 Reps
@8
@8
2
Seated Dip (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@9
4
Cable Curl
3 Sets
8-10 Reps
@8
5
Incline Curl (Dumbbell)
1 Set
2 Sets
12-15 Reps
10-15 Reps
@8
@8
6
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
@9
7
Cable Crunch
2 Sets
12-15 Reps
@8
8
Walk
1 Set
15 mins
@7
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
67%
2
Seal Row
3 Sets
8-12 Reps
@8
3
Chest Press (Machine)
3 Sets
8-15 Reps
@8
4
Pec Deck (Machine)
3 Sets
8-15 Reps
@8
5A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8
5B
Hammer Strength Preacher Curl
3 Sets
10-12 Reps
@8
6
One Arm Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
10-15 Reps
@8
@9
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
70%
2
Seal Row
1 Set
2 Sets
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Chest Press (Machine)
1 Set
2 Sets
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8
@9
@10
4
Pec Deck (Machine)
1 Set
2 Sets
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8
@9
@10
5A
Tricep Pushdown (Cable)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5B
Hammer Strength Preacher Curl
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@9
@10
6
One Arm Lateral Raise (Cable)
1 Set
1 Set
2 Sets
12-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@10
Day 2
1
Stiff Leg Deadlift
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
2
Hack Squat
1 Set
2 Sets
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
3
Walking Lunge (Dumbbell)
1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
4
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@9
@10
5
Cable Crunch
2 Sets
2 Sets
15-20 Reps
15-20 Reps
@8
@9
6
Seated Calf Raise
1 Set
2 Sets
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
Day 3
1
Bench Press (Close Grip)
4 Sets
8-10 Reps
70%
2
Chest Supported Row (Machine)
1 Set
2 Sets
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Slight Incline Dumbbell Press
1 Set
2 Sets
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8
@9
@10
4
Decline dumbbell Extensions
1 Set
2 Sets
1 Set
8-12 Reps
8-15 Reps
8-15 Reps
@8
@9
@10
5
Preacher Hammer Curls
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
Day 4
1
D.Y. Row
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@9
@10
2
Neutral Grip Hammer Strength Row
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@9
@10
3
Wide Grip Lat Pulldown
1 Set
2 Sets
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
8-15 Reps
8-15 Reps
8-12 Reps
@8
@9
@9
5
Hamstring Curl
1 Set
2 Sets
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
6
Seated Calf Raise
1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
7
Reverse Pec Deck
2 Sets
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
8
Walk
1 Set
15 mins
@7
Day 5
1
Pinwheel Curl
1 Set
2 Sets
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Seated Dip (Machine)
1 Set
2 Sets
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Overhead Tricep Extension (Cable)
1 Set
2 Sets
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
4
Cable Curl
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@9
@10
5
Incline Curl (Dumbbell)
1 Set
2 Sets
1 Set
12-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
6
Lateral Raise (Cable)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@9
@10
7
Cable Crunch
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8
@9
8
Walk
1 Set
15 mins
@7
Day 2
1
Stiff Leg Deadlift
2 Sets
8-12 Reps
@7
2
Hack Squat
2 Sets
8-12 Reps
@7
3
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@7
4
Lying Leg Curl
2 Sets
12-15 Reps
@7
5
Cable Crunch
2 Sets
15-20 Reps
@7
6
Seated Calf Raise
2 Sets
15-20 Reps
@8
Day 3
1
Bench Press (Close Grip)
2 Sets
8-10 Reps
65%
2
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@7
3
Slight Incline Dumbbell Press
2 Sets
8-15 Reps
@7
4
Decline dumbbell Extensions
1 Set
1 Set
8-12 Reps
8-15 Reps
@7
@7
5
Preacher Hammer Curls
2 Sets
12-15 Reps
@8
6
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 4
1
D.Y. Row
2 Sets
8-12 Reps
@8
2
Neutral Grip Hammer Strength Row
2 Sets
8-12 Reps
@7
3
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@7
5
Hamstring Curl
2 Sets
12-15 Reps
@7
6
Seated Calf Raise
2 Sets
12-15 Reps
@8
7
Reverse Pec Deck
2 Sets
12-15 Reps
@7
8
Walk
1 Set
15 mins
@7
Day 5
1
Pinwheel Curl
1 Set
1 Set
12-15 Reps
8-12 Reps
@8
@8
2
Seated Dip (Machine)
2 Sets
8-12 Reps
@7
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@8
4
Cable Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@7
@8
5
Incline Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
10-15 Reps
@8
@8
6
Lateral Raise (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Cable Crunch
2 Sets
12-15 Reps
@8
8
Walk
1 Set
15 mins
@7
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
72%
2
Seal Row
2 Sets
8-12 Reps
@7
3
Chest Press (Machine)
2 Sets
8-15 Reps
@7
4
Pec Deck (Machine)
2 Sets
8-15 Reps
@7
5A
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@7
5B
Hammer Strength Preacher Curl
2 Sets
10-12 Reps
@7
6
One Arm Lateral Raise (Cable)
1 Set
1 Set
12-15 Reps
10-15 Reps
@7.5-8.5
@8.5-9