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Its originally from the OVT program but I revised it to something I feel more comfortable with. Still has basic setup with Compound followed by Isolation. Besides the difference in exercise opinions, do you see anything seriously wrong with it? Should I switch around any of the days to help with fatigue at all or they in good order? I want to get Strength, Power and Hypertrophy out of it. All the 5x5's are Compound exercises and the 5x10's are Isolation exercises. Is there a better way to set up the reps for that?

Day 1: Chest and Triceps

Bench press 5x5
Decline dumbbell flies 5x10
Incline bench press 5x5
Cable Crossovers 5x10
Dips 5x5
Decline skull crushers 5x10
Lying triceps extension 5x5
Cable pressdown 5x10


Day 2: Legs and Abs

Barbell squat 5x5
Calf Raises 5x10
Lunges 5x5
Leg curl 5x10
Deadlift 5x5
Cable kickback 5x10
Barbell ab rollout 5x5
Cable crunch 5x10


Day 4: Back and Biceps

Lat pulldown 5x5
Rear delt lat raise (bent lateral) 5x10
Bent barbell row 5x5
Seated cable/machine row 5x10
Barbell curl 5x5
Dumbbell curl 5x10
Preacher curl 5x5
Hammer curl 5x10


Day 6: Anterior/Medial Deltoid and Posterior Deltoid

Military press 5x5
Incline lateral raise 5x10
Alt. dumbell shoulder press / sit 5x5
Cable Front Raises 5x10
Seated cable row to neck 5x5
Incline rear delt raise 5x10

Disreguard what I wrote above..This is what it looks like now..



Monday : Chest and Triceps

A1. Bench press 3x5
A2. Decline dumbbell flies 2x8-10

B1. Incline bench press 3x5
B2. Cable Crossovers 2x8-10

C1. Close grip EZ bar press 3x5
C2. Cable Pressdown 2x8-10

D1. Dips 3x5
D2. Decline skull crushers 2x8-10



Tuesday : Back and Biceps

A1. Lat pulldown 3x5
A2. Rear delt lat raise (incline or bent lateral) 2x8-10

B1. Lying barbell row 3x5
B2. Seated cable/machine row 2x8-10


C1. Preacher curl 3x5
C2. Alt dumbell curl 2x8-10

D1. Reverse barbell curl 3x5
D2. Hammer curl 2x8-10



Thursday : Shoulder / Traps

A1. Military press 3x5
A2. Side lat raise 2x8-10

B1. Alt. dumbell shoulder press / sit 3x5
B2. Cable Front Raises 2x8-10

C1. Seated cable row to neck 3x5
C2. Seated dumbell Shrugs 2x8-10



Friday : Legs and Abs

A1. Barbell squat 3x5
A2. Weighted calf raises 2x8-10

B1. Lunges 3x5
B2. Leg curl 2x8-10

C1. Smith deadlift 3x5
C2. Cable kickback 2x8-10

D1 Barbell ab rollout 3x5
D2 Kneeling cable crunch 2x8-10

The only thing I'm seeing is alot of "stations" involved. For example, incline bench is followed by cable crossovers, meaning you have to have a bench and two cables at the ready for the entire time.

The main flaw I saw with OVT was physically getting and holding onto the equipment while you did the workout. It got pretty frustrating when the superset got interupted.

Basically I'm saying you should keep your exercises in the same domain, ie. after incline, do incline flyes or something that uses the incline bench. Same goes with alot of the other things to. It may not be a problem but just keep in mind it can create a clusterfuck.

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What if I change it, dont run it like OVT and just take normal breaks and run them all at 3-4 sets at 6-12 reps? Or just tell me what Sets and reps and breaks or anything would work good with this..

Monday : Chest and Triceps

Bench press 4 x 6-12
Decline dumbbell flies 4 x 6-12
Dips 4 x 6-12
Decline skull crushers 4 x 6-12



Tuesday : Back and Biceps

Lying barbell row 4 x 6-12
Rear delt lat raise (incline or bent lateral) 4 x 6-12
Preacher curl 4 x 6-12
Hammer curl 4 x 6-12



Thursday : Shoulder / Traps

Military press 4 x 6-12
Side lat raise 4 x 6-12
Seated dumbell Shrugs 4 x 6-12
Barbell Front Raises 4 x 6-12



Friday : Legs and Abs

Smith bentover deadlift 4 x 6-12
Barbell squat 4 x 6-12
D1 Barbell ab rollout
Kneeling cable crunch 4 x 6-12

If you're gonna change the tempo, sets and reps, and drop the supersets of the OVT exercises than you're no longer doing an effective program.

Its called OVT because its Optimized Volume Training. The reps, sets, supersets and tempo are all innertwined and work together. IMO it would be better to just pick another program if you're going to start messing with the template significantly.

Ya, I was running way off track there

It happens to the best of us

and stop fishing for advice on elitefitness and here...it will end up in u being more confused than ever!