Omega Blueprint (4 Day)
@glennturnerfit
Bodybuilding, Weightlifting, Strength & Conditioning🔱 OMEGA 4-DAY BLUEPRINT
12-Week Upper / Lower Hypertrophy System Where structure meets momentum.
The Omega 4-Day Blueprint is a disciplined 12-week training system for lifters ready to progress beyond 3 days per week without burning out.
Built on a proven Upper / Lower split, this program delivers balanced volume, repeatable progression, and optimal exercise selection to maximize muscle growth while managing fatigue.
No randomness. No guesswork. Just structure that compounds.
What You Get • 4 training days per week • Upper / Lower split (2× weekly muscle exposure) • 45–70 minute sessions • Clear execution standards & progression rules • Phase-based 12-week progression model
Who It’s For • Intermediate lifters ready for higher frequency • Busy professionals who want consistency • Lifters who value execution over variety
A Quick Note: This program follows a fixed 12-week structure designed to be run as written. If you’re looking for ongoing adjustments, feedback, or evolving programming, that’s where Team Omega comes in.
Train with intent. Build momentum. Hold the standard.
A
Chest Press
3 x 6
B
Chest Supported T-Bar Row
4 x 8
C
Incline Chest Press (Machine)
3 x 8
D
Lat Pulldown (Neutral or Supinated)
3 x 8
E
Lateral Raise (Cable)
3 x 12
F
Cable Tricep Pushdown (Rope)
3 x 10
A
Treadmill Work
1 x 20:00
A
Seated Hamstring Curl (Machine)
3 x 8
B
Hack Squat (Machine)
3 x 6
C
Leg Press (Quad Focus)
3 x 10
D
Hip Adduction Machine
3 x 12
E
Standing Calf Raise (Machine)
4 x 8
A
Treadmill Work
1 x 20:00
A
Treadmill Work
1 x 20:00
A
Seated Shoulder Press (Machine)
3 x 6
B
Machine Lateral Raise
4 x 12
C
Rear Delt Machine Flyes
3 x 12
D
Chest Press
3 x 10
E
Incline Cable Curl
3 x 10
F
Overhead Tricep Extension (Rope)
3 x 10
A
Treadmill Work
1 x 20:00
A
Prone Hamstring Curl Machine
3 x 8
B
Romanian Deadlift (Smith Machine)
3 x 8
C
Leg Press (Ham/Glute Focus)
3 x 10
D
Smith Machine Split Squat
3 x 8
E
Cable Crunch
3 x 12
A
Treadmill Work
1 x 20:00
A
Treadmill Work
1 x 20:00
Glenn Turner
Strength and physique coach focused on disciplined, results-driven training. I work with those wanting to build muscle, improve performance, and train with structure and accountability. My coaching emphasizes progressive overload, sound execution, and consistency without gimmicks or shortcuts. Limited spots to ensure high-quality coaching.
The Omega system removes guesswork, manages fatigue, and delivers results you can sustain. Commit to the process—and raise the standard.
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