Omega Blueprint (5 Day)
@glennturnerfit
Bodybuilding, Strength & Conditioning, Weightlifting🔱 OMEGA 5-DAY BLUEPRINT
12-Week Hypertrophy System Where momentum becomes commitment.
The Omega 5-Day Blueprint is a disciplined 12-week training system for lifters who are ready to train with intent five days per week and hold that standard consistently.
This is the point where momentum stops being optional.
Built for high-frequency training without chaos, the Omega 5-Day Blueprint balances volume, fatigue management, and execution so progress compounds week after week.
No randomness. No drifting standards. Just commitment enforced through structure.
What You Get • 5 training days per week • High-frequency hypertrophy structure • Machine-biased exercise selection • 60–75 minute sessions • Clear execution standards and progression rules • Phase-based 12-week progression model
Who This Is For • Lifters already consistent on 4 days per week • Experienced trainees seeking higher frequency • Those who want discipline, not novelty • Anyone ready to treat training as a weekly obligation
A Quick Note
This program follows a fixed 12-week structure and is designed to be executed as written. If you’re looking for evolving programming, feedback, or long-term guidance, that’s where Team Omega comes in.
A
Chest Press
3 x 6
B
Chest Supported Row
3 x 8
C
Incline Chest Press (Machine)
3 x 8
D
Lat Pulldown (Neutral or Supinated)
3 x 8
E
Machine Lateral Raise
3 x 12
F
Cable Tricep Pushdown (Rope)
3 x 10
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
F
Cable Crunch
3 x 15
A
Incline Chest Press (Machine)
3 x 6
B
Flat Press (DB or Machine)
3 x 8
C
Seated Shoulder Press (Machine)
3 x 6
D
Lateral Raise (Cable)
4 x 12
E
Chest Fly (Machine)
3 x 10
F
Seated Dip Machine
3 x 8
G
Overhead Cable Tricep Extension
3 x 12
A
Lat Pulldown (Single Arm)
3 x 8
B
Chest Supported T-Bar Row
3 x 8
C
Single Arm Cable Row
3 x 10
D
Rear Delt Machine Flyes
3 x 12
E
Preacher Curl (EZ Bar or Machine)
3 x 8
F
Incline DB Curl
3 x 12
A
Prone Hamstring Curl Machine
3 x 8
B
Machine Leg Press
4 x 8
C
Front Foot Elevated Split Squat
3 x 8
D
Hip Adduction Machine
3 x 12
E
Seated Calf Raise Machine
4 x 8
F
Plank
3 x 0:30
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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