Op Massive
Legacy Strength and Conditioning
BodybuildingOp Massive: Legacy's Ultimate Bodybuilding Program
Pack on lean mass and get strong AF with OP MASSIVE!
Op Massive is designed for those who are looking to do one thing and one thing only: to get as big and strong as possible. We're talking T-shirt stretching, jeans splitting mass. This program is not for the faint of heart—it's for the dedicated lifters who crave size and strength like never before.
Weekly Breakdown:
Monday: Push Day Get ready to hammer your chest, shoulders, and triceps. Think bench presses, overhead presses, and skull crushers. This is where we lay the foundation for massive upper body strength.
Tuesday: Pull Day Time to target your back and biceps. Rows, deadlifts, and pull-ups dominate this session. Build that V-taper and cobra back.
Wednesday: Active Recovery Keep the momentum going with light cardio, stretching, and mobility work. Recovery is crucial for growth, so take this day seriously to ensure you're ready for the next hardcore session.
Thursday: Leg Day Prepare to unleash the beast. Squats, lunges, and leg presses will push your quads, hamstrings, and glutes to the limit. Walk in, crawl out.
Friday: Arms and Abs Cap off the week with a killer arm and ab session. Curls, tricep extensions, and a variety of ab exercises will have you flexing hard and standing tall.
Weekend: Your Time
The weekends are for you to focus on job-specific fitness training or additional cardio. Whether you need to run, swim, or hike, use this time to tailor your fitness to your specific needs. This flexibility ensures that Op Massive complements your lifestyle and enhances your overall athletic performance.
Are you ready to embrace the grind and transform your physique? Op Massive is your ticket to unparalleled size and strength. Get big, get strong, get massive.
A1
T-Spine Rotation
2 x 5
A2
Thread the needle
2 x 5
A3
Push-Up
2 x 15
B
Bench Press
3 x 8
C1
Incline DB Bench Press
3 x 10
C2
Push-Up
3 x MAX
D1
Dip
3 x 8
D2
DB Fly - Floor
3 x 12
E
Banded Tricep Pushdown
8 x 20
F
Walk
1 x 20:00
A1
Dead Hang
2 x 0:30
A2
Banded Single Arm Rear Delt Fly
2 x 20
A3
TRX Row
2 x 15
B
Trap Bar Deadlift
3 x 6
C1
Chest-Supported DB Row
3 x 8
C2
Band Face Pull
3 x 12
D1
Lat Pulldown
3 x 8
D2
Banded Shrug
3 x 15
E
TRX Row
1 x 100
Conditioning Circuit
A
40 Minute EMOM (10 Times Through) Minute 1: Max Cals Rower / Assault Bike/ Ski Erg Minute 2: Max Reps Push Ups Minute 3: Max Reps Air Squats Minute 4: Max Reps Skipping (Single or Double Unders) *Goal here is to set off at a steady and maintainable pace and to keep this pace throughout the entire 40 minutes. Thing of this as a long steady grind. If you have a heart rate monitor aim to stay in Zone 2 throughout.
A1
Air Squat
3 x 15
A2
Shin Box Rotation
3 x 8
A3
Walking Lunges
3 x 15
B
Back Squat
3 x 10
C
Stiff Leg Deadlift
3 x 12
D1
Bulgarian Split Squat
3 x 10
D2
Walking Lunges
3 x 10
E1
Prone Machine Hamstring Curl
3 x MAX
E2
Leg Extension
3 x MAX
A1
Push-Up
3 x 15
A2
Banded Lateral Raise
3 x 15
B1
Seated DB Press
4 x 8
B2
Seated Lateral Raise
4 x 12
C1
Plate Front Raise
3 x 12
C2
Bent Over Rear Delt Fly
3 x 15
D1
Alternating DB Hammer Curl
12, 10, 8, MAX
D2
Banded Tricep Pushdown
20, 20, 20, MAX
E
EZ Bar Curl
3 x 21
F1
Plank
4 x 1:00
F2
Lying Leg Raise On Bench
4 x 20
F3
Crunch
4 x 20
Legacy S&C
James is the founder of Legacy S&C. A former Royal Marines Commando and Special Forces Support Group operator. James is the head of program design for Legacy and has trained 100's of Athletes to reach their performance goals via our programs on Train Heroic
Ready to transform your physique? Op Massive is your ultimate solution. Build unparalleled strength and size while maintaining peak conditioning. Embrace the extraordinary and become the powerhouse you've always wanted to be with Op Massive. Get started to
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