WORKOUT — eric ogden

Monday

Push · Squat · Pull

Upper Body

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Chest Press Cable Machine Compound 3×10

Lat Pulldown Cable Machine Compound 3×10

Cable Face Pull 3×15

Lower Body

Kettlebell Goblet Squat Compound 3×12

Single Leg Romanian Deadlift Compound 3×10

Calf Raises Machine 3×15

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Wednesday

Press · Hinge · Row

Upper Body

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Dumbbell Overhead Press Compound 3×10

Low Cable Row Machine Compound 3×10

Dumbbell Lateral Raises 3×15

Dumbbell Biceps Curls 3×12

Lower Body

Bulgarian Split Squat Compound 3×10

Glute Bridge / Hip Thrust Compound 3×12

Leg Extension Machine 3×12

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Friday

Machine · Press · Iso

Upper Body

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Overhead Cable Triceps Extension 3×12

Low Cable Row Machine Compound 3×10

Lower Body

Hack Squat Machine Compound 3×10

Leg Press Machine Compound 3×12

Glute Bridge / Hip Thrust Compound 3×12

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Exercises trimmed for redundancy: Split Squats w/ Dumbbells overlaps significantly with Bulgarian Split Squats (same unilateral quad/glute pattern). Keeping the Bulgarian version as it adds a greater range of motion and stability demand. Both exercises train the same muscles through nearly identical movement — no meaningful benefit to including both in the same week.

Suggested Additions

Gaps in your current list worth considering — all well-suited for your age and training level.

Incline Dumbbell Press

Adds upper chest emphasis that the cable press doesn't fully cover. Great for balanced chest development.

Farmer's Carries (Dumbbell)

Excellent for grip, core stability, traps, and real-world carry strength. Very joint-friendly at any age.

Seated Cable Row (Neutral Grip)

Complements lat pulldown by targeting mid-back and rhomboids through a different pulling angle.

Dead Bug or Pallof Press

Anti-rotation core work is absent from the list. Both protect the lower back and reinforce bracing for all compound lifts.

Programming Notes

Sets & Reps 3 working sets per exercise is the default. Adjust weight so the last 2 reps of each set are challenging but technically clean.

Rest Periods 90–120 sec for compound lifts. 60–90 sec for isolation work. Don't rush — recovery matters more at 54.

Progressive Overload Add small weight or 1 extra rep per set every 1–2 weeks. Track your lifts. Consistency compounds.

Friday Intensity Hack squats + leg press on the same day is demanding. If needed, drop one set on the second exercise or reduce load.

Rotation Consider cycling this plan every 8–10 weeks — swap in suggestions above to keep adaptation and motivation high.

Face Pull Priority Never skip Face Pulls. At 54, shoulder external rotation work is your injury insurance policy.