Team O.G

FORGE YOUR LEGACY, DOMINATE THE STAGE

All Workouts

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Team O.G

Females 03

6-day training plan with targeted strength exercises and cardio finishers.

Team O.G

Workout Protocol Dictionary

How to interpret and perform various workout techniques and notations found in the TEAM O.G. training routines.

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Team O.G

TEAM O.G. Glute Workouts

Glute-focused gym training split for women. Includes progressive overload, activation drills, supersets, and structured cardio. Ideal for building strength and definition.

Team O.G

Weekly Workouts 02

6-day gym routine focused on glutes, hamstrings, shoulders, and back. Designed to maximize hypertrophy with structured sets and reps. Great for intermediate lifters.

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Team O.G

WEEK 02 – Glutes, Shoulders, and Back Progression (LEGS/SHOULDERS/TRICEPS/BACK)

Glutes, shoulders & back-focused training split with gauntlets, supersets, and progressive overload.

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Team O.G

Females 01

6-day split training plan with glutes, upper body, core, and cardio. Includes activation work, progressive strength training, and fat-burning cardio finishers.

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Team O.G

Females 02

6-day program for full-body development with cardio after every session.

Team O.G

POST COMPETITION DETOX PROTOCOL

7-day detox plan designed for athletes after competition. Supports hormonal recovery, reduces water retention, and improves internal health through nutrition and lab tracking.

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Team O.G

Leg Focus Split (GLUTES/QUADS/HAMSTRINGS/CALVES)

Two-day leg split targeting glutes, hamstrings, quads and calves using high-volume and gauntlet sets.

Team O.G

Weekly Workouts 01

6-day gym routine to build muscle and strength, with targeted splits and a rest day. Ideal for intermediate lifters.

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Team O.G

Females 04

6-day program for glutes, legs, shoulders, arms, and core, with cardio and supersets.

Team O.G

Full Body Split 01 (CHEST/LEGS/SHOULDERS/BACK)

High-volume split training with targeted days for chest, legs, shoulders, back, and biceps. Includes recovery protocols.