OSCILLATING PERIODIZATION PROGRAM (OPP) – WEEKS 1-5
5 WEEKs30 DAYs265 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 10-12 |
| Incline Bench Press V·05 | 4 | 10-12 |
| Reverse-Grip Incline Dumbbell Press V·19 | 3 | 10-12 |
| Dumbbell Flye V·11 | 3 | 10-12 |
| Cable Crossover V·03 | 3 | 10-12 |
| Hip Thrust V·03 | 3 | 10-12 |
| Crunch V·07 | 3 | 10-12 |
| Cable Oblique Pushdown V·02 | 3 | 10-12 |
| Woodchopper V·02 | 3 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 290–348 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 10-12 |
| Leg Press V·02 | 4 | 10-12 |
| Step-Up V·05 | 4 | 10-12 |
| Leg Extension V·04 | 4 | 10-12 |
| Romanian Deadlift V·03 | 4 | 10-12 |
| Back Extension V·01 | 4 | 10-12 |
| Leg Curl V·04 | 4 | 10-12 |
| Standing Calf Raise V·08 | 4 | 10-12 |
| Leg Press Calf Raise V·04 | 4 | 10-12 |
| Seated Calf Raise V·06 | 4 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 40 | 400–480 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 4 | 10-12 |
| Dumbbell Upright Row V·10 | 4 | 10-12 |
| Dumbbell Lateral Raise V·45 | 4 | 10-12 |
| Cable Front Raise V·41 | 4 | 10-12 |
| Cable Rear Delt Flye V·03 | 4 | 10-12 |
| Barbell Shrug V·05 | 4 | 10-12 |
| Smith Machine Behind-Back Shrug V·05 | 4 | 10-12 |
| Straight-Arm Pushdown V·03 | 4 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 320–384 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 3 | 10-12 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 10-12 |
| Lying Cable Triceps Extension V·10 | 3 | 10-12 |
| One-Arm Reverse-Grip Triceps Pressdown V·05 | 3 | 10-12 |
| Standing Dumbbell Kickback V·09 | 3 | 10-12 |
| Hanging Leg Raise V·05 | 3 | To failure |
| Rope Cable Crunch V·13 | 3 | 10-12 |
| Oblique Crunch V·03 | 3 | To failure |
| Plank V·03 | 3 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 27 | 180–216 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 4 | 10-12 |
| Reverse-Grip Lat Pulldown V·31 | 4 | 10-12 |
| Barbell Bent-Over Row V·05 | 4 | 10-12 |
| One-Arm Seated Cable Row V·58 | 4 | 10-12 |
| Wide-Grip Lat Pulldown V·30 | 4 | 10-12 |
| Straight-Arm Pulldown V·04 | 4 | 10-12 |
| Back Extension V·01 | 4 | 10-12 |
| Seated Calf Raise V·06 | 4 | 10-12 |
| Leg Press Calf Raise V·04 | 4 | 10-12 |
| Standing Calf Raise V·08 | 4 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 40 | 400–480 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 4 | 10-12 |
| Incline Dumbbell Curl V·05 | 3 | 10-12 |
| Dumbbell Concentration Curl V·03 | 3 | 10-12 |
| Barbell Preacher Curl V·01 | 3 | 10-12 |
| Rope Cable Hammer Curl V·05 | 3 | 10-12 |
| Barbell Wrist Curl V·01 | 3 | 10-12 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 220–264 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 13-15 |
| Incline Bench Press V·05 | 4 | 13-15 |
| Reverse-Grip Incline Dumbbell Press V·19 | 3 | 13-15 |
| Dumbbell Flye V·11 | 3 | 13-15 |
| Cable Crossover V·03 | 3 | 13-15 |
| Hip Thrust V·03 | 3 | 13-15 |
| Crunch V·07 | 3 | 13-15 |
| Cable Oblique Pushdown V·02 | 3 | 13-15 |
| Woodchopper V·02 | 3 | 13-15 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 377–435 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 13-15 |
| Leg Press V·02 | 4 | 13-15 |
| Step-Up V·05 | 4 | 13-15 |
| Leg Extension V·04 | 4 | 13-15 |
| Romanian Deadlift V·03 | 4 | 13-15 |
| Back Extension V·01 | 4 | 13-15 |
| Leg Curl V·04 | 4 | 13-15 |
| Standing Calf Raise V·08 | 4 | 13-15 |
| Leg Press Calf Raise V·04 | 4 | 13-15 |
| Seated Calf Raise V·06 | 4 | 13-15 |
| STAGE CLEAR! TOTAL VOLUME | 40 | 520–600 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 4 | 13-15 |
| Dumbbell Upright Row V·10 | 4 | 13-15 |
| Dumbbell Lateral Raise V·45 | 4 | 13-15 |
| Cable Front Raise V·41 | 4 | 13-15 |
| Cable Rear Delt Flye V·03 | 4 | 13-15 |
| Barbell Shrug V·05 | 4 | 13-15 |
| Smith Machine Behind-Back Shrug V·05 | 4 | 13-15 |
| Straight-Arm Pushdown V·03 | 4 | 13-15 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 416–480 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 3 | 13-15 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 13-15 |
| Lying Cable Triceps Extension V·10 | 3 | 13-15 |
| One-Arm Reverse-Grip Triceps Pressdown V·05 | 3 | 13-15 |
| Standing Dumbbell Kickback V·09 | 3 | 13-15 |
| Hanging Leg Raise V·05 | 3 | To failure |
| Rope Cable Crunch V·13 | 3 | 13-15 |
| Oblique Crunch V·03 | 3 | To failure |
| Plank V·03 | 3 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 27 | 234–270 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 4 | 13-15 |
| Reverse-Grip Lat Pulldown V·31 | 4 | 13-15 |
| Barbell Bent-Over Row V·05 | 4 | 13-15 |
| One-Arm Seated Cable Row V·58 | 4 | 13-15 |
| Wide-Grip Lat Pulldown V·30 | 4 | 13-15 |
| Straight-Arm Pulldown V·04 | 4 | 13-15 |
| Back Extension V·01 | 4 | 13-15 |
| Seated Calf Raise V·06 | 4 | 13-15 |
| Leg Press Calf Raise V·04 | 4 | 13-15 |
| Standing Calf Raise V·08 | 4 | 13-15 |
| STAGE CLEAR! TOTAL VOLUME | 40 | 520–600 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 4 | 13-15 |
| Incline Dumbbell Curl V·05 | 3 | 13-15 |
| Dumbbell Concentration Curl V·03 | 3 | 13-15 |
| Barbell Preacher Curl V·01 | 3 | 13-15 |
| Rope Cable Hammer Curl V·05 | 3 | 13-15 |
| Barbell Wrist Curl V·01 | 3 | 13-15 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 13-15 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 286–330 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 6-8 |
| Incline Bench Press V·05 | 4 | 6-8 |
| Reverse-Grip Incline Dumbbell Press V·19 | 3 | 6-8 |
| Dumbbell Flye V·11 | 3 | 6-8 |
| Cable Crossover V·03 | 3 | 6-8 |
| Hip Thrust V·03 | 3 | 6-8 |
| Crunch V·07 | 3 | 6-8 |
| Cable Oblique Pushdown V·02 | 3 | 6-8 |
| Woodchopper V·02 | 3 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 174–232 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 6-8 |
| Leg Press V·02 | 4 | 6-8 |
| Step-Up V·05 | 4 | 6-8 |
| Leg Extension V·04 | 4 | 6-8 |
| Romanian Deadlift V·03 | 4 | 6-8 |
| Back Extension V·01 | 4 | 6-8 |
| Leg Curl V·04 | 4 | 6-8 |
| Standing Calf Raise V·08 | 4 | 6-8 |
| Leg Press Calf Raise V·04 | 4 | 6-8 |
| Seated Calf Raise V·06 | 4 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 40 | 240–320 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 4 | 6-8 |
| Dumbbell Upright Row V·10 | 4 | 6-8 |
| Dumbbell Lateral Raise V·45 | 4 | 6-8 |
| Cable Front Raise V·41 | 4 | 6-8 |
| Cable Rear Delt Flye V·03 | 4 | 6-8 |
| Barbell Shrug V·05 | 4 | 6-8 |
| Smith Machine Behind-Back Shrug V·05 | 4 | 6-8 |
| Straight-Arm Pushdown V·03 | 4 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 192–256 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 3 | 6-8 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 6-8 |
| Lying Cable Triceps Extension V·10 | 3 | 6-8 |
| One-Arm Reverse-Grip Triceps Pressdown V·05 | 3 | 6-8 |
| Standing Dumbbell Kickback V·09 | 3 | 6-8 |
| Hanging Leg Raise V·05 | 3 | To failure |
| Rope Cable Crunch V·13 | 3 | 6-8 |
| Oblique Crunch V·03 | 3 | To failure |
| Plank V·03 | 3 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 27 | 108–144 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 4 | 6-8 |
| Reverse-Grip Lat Pulldown V·31 | 4 | 6-8 |
| Barbell Bent-Over Row V·05 | 4 | 6-8 |
| One-Arm Seated Cable Row V·58 | 4 | 6-8 |
| Wide-Grip Lat Pulldown V·30 | 4 | 6-8 |
| Straight-Arm Pulldown V·04 | 4 | 6-8 |
| Back Extension V·01 | 4 | 6-8 |
| Seated Calf Raise V·06 | 4 | 6-8 |
| Leg Press Calf Raise V·04 | 4 | 6-8 |
| Standing Calf Raise V·08 | 4 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 40 | 240–320 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 4 | 6-8 |
| Incline Dumbbell Curl V·05 | 3 | 6-8 |
| Dumbbell Concentration Curl V·03 | 3 | 6-8 |
| Barbell Preacher Curl V·01 | 3 | 6-8 |
| Rope Cable Hammer Curl V·05 | 3 | 6-8 |
| Barbell Wrist Curl V·01 | 3 | 6-8 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 132–176 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 16-20 |
| Incline Bench Press V·05 | 4 | 16-20 |
| Reverse-Grip Incline Dumbbell Press V·19 | 3 | 16-20 |
| Dumbbell Flye V·11 | 3 | 16-20 |
| Cable Crossover V·03 | 3 | 16-20 |
| Hip Thrust V·03 | 3 | 16-20 |
| Crunch V·07 | 3 | 16-20 |
| Cable Oblique Pushdown V·02 | 3 | 16-20 |
| Woodchopper V·02 | 3 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 464–580 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 16-20 |
| Leg Press V·02 | 4 | 16-20 |
| Step-Up V·05 | 4 | 16-20 |
| Leg Extension V·04 | 4 | 16-20 |
| Romanian Deadlift V·03 | 4 | 16-20 |
| Back Extension V·01 | 4 | 16-20 |
| Leg Curl V·04 | 4 | 16-20 |
| Standing Calf Raise V·08 | 4 | 16-20 |
| Leg Press Calf Raise V·04 | 4 | 16-20 |
| Seated Calf Raise V·06 | 4 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 40 | 640–800 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 4 | 16-20 |
| Dumbbell Upright Row V·10 | 4 | 16-20 |
| Dumbbell Lateral Raise V·45 | 4 | 16-20 |
| Cable Front Raise V·41 | 4 | 16-20 |
| Cable Rear Delt Flye V·03 | 4 | 16-20 |
| Barbell Shrug V·05 | 4 | 16-20 |
| Smith Machine Behind-Back Shrug V·05 | 4 | 16-20 |
| Straight-Arm Pushdown V·03 | 4 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 512–640 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 3 | 16-20 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 16-20 |
| Lying Cable Triceps Extension V·10 | 3 | 16-20 |
| One-Arm Reverse-Grip Triceps Pressdown V·05 | 3 | 16-20 |
| Standing Dumbbell Kickback V·09 | 3 | 16-20 |
| Hanging Leg Raise V·05 | 3 | To failure |
| Rope Cable Crunch V·13 | 3 | 16-20 |
| Oblique Crunch V·03 | 3 | To failure |
| Plank V·03 | 3 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 27 | 288–360 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 4 | 16-20 |
| Reverse-Grip Lat Pulldown V·31 | 4 | 16-20 |
| Barbell Bent-Over Row V·05 | 4 | 16-20 |
| One-Arm Seated Cable Row V·58 | 4 | 16-20 |
| Wide-Grip Lat Pulldown V·30 | 4 | 16-20 |
| Straight-Arm Pulldown V·04 | 4 | 16-20 |
| Back Extension V·01 | 4 | 16-20 |
| Seated Calf Raise V·06 | 4 | 16-20 |
| Leg Press Calf Raise V·04 | 4 | 16-20 |
| Standing Calf Raise V·08 | 4 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 40 | 640–800 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 4 | 16-20 |
| Incline Dumbbell Curl V·05 | 3 | 16-20 |
| Dumbbell Concentration Curl V·03 | 3 | 16-20 |
| Barbell Preacher Curl V·01 | 3 | 16-20 |
| Rope Cable Hammer Curl V·05 | 3 | 16-20 |
| Barbell Wrist Curl V·01 | 3 | 16-20 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 352–440 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 4-5 |
| Incline Bench Press V·05 | 4 | 4-5 |
| Reverse-Grip Incline Dumbbell Press V·19 | 3 | 4-5 |
| Dumbbell Flye V·11 | 3 | 4-5 |
| Cable Crossover V·03 | 3 | 4-5 |
| Hip Thrust V·03 | 3 | 4-5 |
| Crunch V·07 | 3 | 4-5 |
| Cable Oblique Pushdown V·02 | 3 | 4-5 |
| Woodchopper V·02 | 3 | 4-5 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 116–145 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 4-5 |
| Leg Press V·02 | 4 | 4-5 |
| Step-Up V·05 | 4 | 4-5 |
| Leg Extension V·04 | 4 | 4-5 |
| Romanian Deadlift V·03 | 4 | 4-5 |
| Back Extension V·01 | 4 | 4-5 |
| Leg Curl V·04 | 4 | 4-5 |
| Standing Calf Raise V·08 | 4 | 4-5 |
| Leg Press Calf Raise V·04 | 4 | 4-5 |
| Seated Calf Raise V·06 | 4 | 4-5 |
| STAGE CLEAR! TOTAL VOLUME | 40 | 160–200 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 4 | 4-5 |
| Dumbbell Upright Row V·10 | 4 | 4-5 |
| Dumbbell Lateral Raise V·45 | 4 | 4-5 |
| Cable Front Raise V·41 | 4 | 4-5 |
| Cable Rear Delt Flye V·03 | 4 | 4-5 |
| Barbell Shrug V·05 | 4 | 4-5 |
| Smith Machine Behind-Back Shrug V·05 | 4 | 4-5 |
| Straight-Arm Pushdown V·03 | 4 | 4-5 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 128–160 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 3 | 4-5 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 4-5 |
| Lying Cable Triceps Extension V·10 | 3 | 4-5 |
| One-Arm Reverse-Grip Triceps Pressdown V·05 | 3 | 4-5 |
| Standing Dumbbell Kickback V·09 | 3 | 4-5 |
| Hanging Leg Raise V·05 | 3 | To failure |
| Rope Cable Crunch V·13 | 3 | 4-5 |
| Oblique Crunch V·03 | 3 | To failure |
| Plank V·03 | 3 | To failure |
| STAGE CLEAR! TOTAL VOLUME | 27 | 72–90 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 4 | 4-5 |
| Reverse-Grip Lat Pulldown V·31 | 4 | 4-5 |
| Barbell Bent-Over Row V·05 | 4 | 4-5 |
| One-Arm Seated Cable Row V·58 | 4 | 4-5 |
| Wide-Grip Lat Pulldown V·30 | 4 | 4-5 |
| Straight-Arm Pulldown V·04 | 4 | 4-5 |
| Back Extension V·01 | 4 | 4-5 |
| Seated Calf Raise V·06 | 4 | 4-5 |
| Leg Press Calf Raise V·04 | 4 | 4-5 |
| Standing Calf Raise V·08 | 4 | 4-5 |
| STAGE CLEAR! TOTAL VOLUME | 40 | 160–200 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 4 | 4-5 |
| Incline Dumbbell Curl V·05 | 3 | 4-5 |
| Dumbbell Concentration Curl V·03 | 3 | 4-5 |
| Barbell Preacher Curl V·01 | 3 | 4-5 |
| Rope Cable Hammer Curl V·05 | 3 | 4-5 |
| Barbell Wrist Curl V·01 | 3 | 4-5 |
| Dumbbell Reverse Wrist Curl V·03 | 3 | 4-5 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 88–110 REPS |