Matt Ogus’s Workout Routine & Diet Plan

Here’s a Popular Internet Star Posting YouTube Videos Since 2011 Matt Ogus’s Workout Routine

Matt Ogus, also called “Flex For All,” is a well-known bodybuilder and famous internet star who got his fame after he started uploading videos of himself on YouTube regarding workouts. The first video he uploaded was in 2010, and since 2011, he’s been uploading videos about nutrition, workouts, and diet on a regular basis. Hence, many are getting inspired and like to know about Matt Ogus’s workout routine and diet plan.

Matt Ogus workout routine

Getting bigger and bigger with his consistency, he has taken part in many bodybuilding competitions. Similarly, Matt represents the life and passion he has for bodybuilding and hasn’t shown any sign of slowing down.

Matt Ogus’s Workout Routine

Matt doesn’t follow traditional workout routines, and he likes to vary them. Similarly, he also changes the reps based on what type of lifting he’s doing. For instance, Matt likes to do push-and-pull workouts using heavy to medium weights.

Further, he focuses on main compound lifts over other exercises. Once he completes compound exercises in the given workout session, he’ll look towards other exercises to complement the movements. The overall focus of his workout is not how much he’s lifting but how much he’s progressing.

Monday & Friday

Exercise Sets Reps
BB Deadlift 3 5, 3, 1
Compound Leg Exercises (Hack Squats, Front Squats, Lunges, or Deadlift Variations) 5 5 – 10
Calves (Standing, Leg Press Machine, or Donkey Raises) 5 8 – 10
Abs (Dragon Flags, Hanging Leg Raises, Cable Crunches, or Windshield Wipers) 5 10


Tuesday – Rest Day


Exercise Sets Reps
BB Bench Press 3 5, 3, 1
Pull (T- Bar Rowing, DB Rowing, Pull Up or Chin Up) 5 5 – 10
Push (Flat or Incline Bench Press or DB Press, Standing or Seated Military DB Press, Dips) 5 5 – 10
Biceps (WK 1: BB Curls, WK2: DB Curls, WK3: DB Preacher Curls, WK4: Any) 5 8 – 10


Exercise Sets Reps
Military Press 3 5, 3, 1
Pull (T- Bar Rowing, DB Rowing, Pull Up or Chin Up) 5 5 – 10
Push (Flat or Incline Bench Press or DB Press, Standing or Seated Military DB Press, Dips) 5 5 – 10
Triceps (WK 1 & 3: Long Head Focus like Standing French Press & WK 2 & 4: Lateral Head Focus like Rope Triceps Extensions) 5 8 – 10



3 Times a Week W/ Stairmaster. Usually, after the workout.

Sunday – Rest Day

Matt Ogus’s Diet Plan

Matt is like a wizard when it comes to tracking his macros. For instance, he has many videos on his YouTube channel that show the breakdown of each meal.

He has full control over his diet and knows how his body will react to any change made in his diet. Hence, it helps him to prepare his diet plan accordingly, and he can stay relatively lean throughout the year.


Meal 1:

  • Whole Egg – 1 Large
  • Egg Whites – 184 Grams
  • CLA Pills – 4
  • Fish Oil – 4 Grams
  • Oats W/ Stevia & Cinnamon
  • Coffee or Green Tea

Meal 2:

  • Chicken Breast – 5 Oz
  • Russet Potato W/ Garlic Pepper, Onion – 250 Grams
  • Chicken W/ Hot Sauce

Meal 3:

  • Chicken Breast – 5 Oz
  • Sweet Potato – 250 Grams
  • Chicken W/ Garlic, Onion, Pepper & Hot Sauce

Meal 4:

  • Tilapia – 6 Oz
  • Sweet Potato – 250 Grams

    Meal 5:

    • Tilapia – 6 Oz


    • Whey Protein
    • Creatine
    • Multi-Vitamins
    • Fish Oil

    Matt Ogus’s Workout Principle

    Matt usually prefers Jim Wendler’s 5/3/1 workout program. He believes it keeps his workout structured, and he doesn’t have to think about what he’ll do on any specific day or week. Though it’s a powerlifting workout program, it gives fantastic results for bodybuilding as well. Similarly, it also helps become stronger, which is essential to gain muscles.

    About Matt Ogus

    Matt Ogus is a popular internet personality known for his chiseled physique and determination to the fitness lifestyle. He’s an inspiration to many enthusiasts globally. Similarly, he’s also known for the authenticity and transparency he maintained during his fitness journey with his followers.

    Further, through his YouTube channel and social media platforms, he educates, motivates his followers, and shows behind-the-scenes of his dedicated bodybuilding lifestyle.

    Matt’s impact is beyond the gym, fostering a community of people to push their limits and restructure their personal fitness goals.

    Favorite Exercises of Matt Ogus

    • Deadlift
    • Bench Press
    • Squats
    • Pull – Up or Chin–Ups

    Wrapping Up

    Matt is best known for being an internet star who started posting fitness-related video content in 2011. He started his fitness journey on social media and even became one of the leading global bodybuilding icons for people.

    Nonetheless, if you’re a fan and want to find out about Matt Ogus’s workout routine or diet plan, we’ve covered one here. We hope it proves helpful. Good luck!

    satinder chowdhry

    Satinder Chowdhry

    Satinder Chowdhry is the founder, gym enthusiast & regular contributor at who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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