Raider

4.53 (41 reviews)
Upper/Lower Bodybuilding Program
Program Description

Program Goals

  1. Allow a everyone from a lighter beginner, to a more advanced trainee to put on slabs of muslce and build work capacity.

  2. Focus on robust exercise selection to get you jacked.

  3. Build end range mobility and stability in key areas that typically get injured

  4. Prepare you for a strength based program (if desired)

Read below for full program guide on Raider.

Program Overview
CoachBald Omni-Manverified coach
LevelNovice, Intermediate
EquipmentFull Gym
Time Per Workout60 minutes
Days Per Week4 days
Program Length12 weeks
Start the program
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Week 1
Day 1
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
12
@7
3
12
-
Rear Delt Fly (Dumbbell)3
10-15
-
Bicep Curl3
8-12
-
Tricep Pushdown (Cable)3
AMRAP
-
Lateral Raise (Dumbbell)3
AMRAP
-
Push Up Variation2
15-20
-
Day 2
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
9
@7
2
9
-
Pull-Up3
12-15
-
Inverted Row3
12-15
-
Hamstring Curl3
8-12
-
Single Leg Extension2
8-12
-
Day 3
ExerciseSetsRepsIntensity
Overhead Press (Barbell)1
12
@7
3
12
-
Rear Delt Fly (Machine)3
10-15
-
Hammer Curl3
8-12
-
Tricep Dip3
AMRAP
-
Lateral Raise (Cable)3
AMRAP
-
Seated Shoulder Press (Dumbbell)2
15-20
-
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)1
9
@7
2
9
-
Chest Supported Row (Machine)3
12-15
-
Leg Press3
6-12
-
Hip Thrust (Barbell)3
6-10
-
Week 2
Day 1
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
12
@8
3
12
-
Rear Delt Fly (Dumbbell)3
10-15
-
Bicep Curl3
8-12
-
Tricep Pushdown (Cable)3
AMRAP
-
Lateral Raise (Dumbbell)3
AMRAP
-
Push Up Variation2
15-20
-
Day 2
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
9
@8
2
9
-
Pull-Up3
12-15
-
Inverted Row3
12-15
-
Hamstring Curl3
8-12
-
Single Leg Extension2
8-12
-
Day 3
ExerciseSetsRepsIntensity
Overhead Press (Barbell)1
12
@8
3
12
-
Rear Delt Fly (Machine)3
10-15
-
Hammer Curl3
8-12
-
Tricep Dip3
AMRAP
-
Lateral Raise (Cable)3
AMRAP
-
Seated Shoulder Press (Dumbbell)2
15-20
-
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)1
9
@8
2
9
-
Chest Supported Row (Machine)3
12-15
-
Leg Press3
6-12
-
Hip Thrust (Barbell)3
6-10
-
Week 3
Day 1
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
12
@9
3
12
-
Rear Delt Fly (Dumbbell)3
10-15
-
Bicep Curl3
8-12
-
Tricep Pushdown (Cable)3
AMRAP
-
Lateral Raise (Dumbbell)3
AMRAP
-
Push Up Variation2
15-20
-
Day 2
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
9
@9
2
9
-
Pull-Up3
12-15
-
Inverted Row3
12-15
-
Hamstring Curl3
8-12
-
Single Leg Extension2
8-12
-
Day 3
ExerciseSetsRepsIntensity
Overhead Press (Barbell)1
12
@9
3
12
-
Rear Delt Fly (Machine)3
10-15
-
Hammer Curl3
8-12
-
Tricep Dip3
AMRAP
-
Lateral Raise (Cable)3
AMRAP
-
Seated Shoulder Press (Dumbbell)2
15-20
-
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)1
9
@7
2
9
-
Chest Supported Row (Machine)3
12-15
-
Leg Press3
6-12
-
Hip Thrust (Barbell)3
6-10
-
Week 4
Day 1
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
10
@7
3
10
-
Rear Delt Fly (Dumbbell)3
10-15
-
Bicep Curl3
8-12
-
Tricep Pushdown (Cable)3
AMRAP
-
Lateral Raise (Dumbbell)3
AMRAP
-
Push Up Variation2
15-20
-
Day 2
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
7
@6
2
7
-
Pull-Up3
12-15
-
Inverted Row3
12-15
-
Hamstring Curl3
8-12
-
Single Leg Extension2
8-12
-
Day 3
ExerciseSetsRepsIntensity
Overhead Press (Barbell)1
10
@7
3
10
-
Rear Delt Fly (Machine)3
10-15
-
Hammer Curl3
8-12
-
Tricep Dip3
AMRAP
-
Lateral Raise (Cable)3
AMRAP
-
Seated Shoulder Press (Dumbbell)2
15-20
-
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)1
7
@9
2
7
-
Chest Supported Row (Machine)3
12-15
-
Leg Press3
6-12
-
Hip Thrust (Barbell)3
6-10
-
Week 5
Day 1
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
10
@8
3
10
-
Rear Delt Fly (Dumbbell)3
10-15
-
Bicep Curl3
8-12
-
Tricep Pushdown (Cable)3
AMRAP
-
Lateral Raise (Dumbbell)3
AMRAP
-
Push Up Variation2
15-20
-
Day 2
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
7
@7
2
7
-
Pull-Up3
12-15
-
Inverted Row3
12-15
-
Hamstring Curl3
8-12
-
Single Leg Extension2
8-12
-
Day 3
ExerciseSetsRepsIntensity
Overhead Press (Barbell)1
10
@8
3
10
-
Rear Delt Fly (Machine)3
10-15
-
Hammer Curl3
8-12
-
Tricep Dip3
AMRAP
-
Lateral Raise (Cable)3
AMRAP
-
Seated Shoulder Press (Dumbbell)2
15-20
-
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)1
7
@7
2
7
-
Chest Supported Row (Machine)3
12-15
-
Leg Press3
6-12
-
Hip Thrust (Barbell)3
6-10
-
Week 6
Day 1
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
10
@9
3
10
-
Rear Delt Fly (Dumbbell)3
10-15
-
Bicep Curl3
8-12
-
Tricep Pushdown (Cable)3
AMRAP
-
Lateral Raise (Dumbbell)3
AMRAP
-
Push Up Variation2
15-20
-
Day 2
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
7
@8
2
7
-
Pull-Up3
12-15
-
Inverted Row3
12-15
-
Hamstring Curl3
8-12
-
Single Leg Extension2
8-12
-
Day 3
ExerciseSetsRepsIntensity
Overhead Press (Barbell)1
10
@9
3
10
-
Rear Delt Fly (Machine)3
10-15
-
Hammer Curl3
8-12
-
Tricep Dip3
AMRAP
-
Lateral Raise (Cable)3
AMRAP
-
Seated Shoulder Press (Dumbbell)2
15-20
-
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)1
7
@8
2
7
-
Chest Supported Row (Machine)3
12-15
-
Leg Press3
6-12
-
Hip Thrust (Barbell)3
6-10
-
Week 7
Day 1
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
8
@7
3
10
-
Rear Delt Fly (Dumbbell)3
10-15
-
Bicep Curl3
8-12
-
Tricep Pushdown (Cable)3
AMRAP
-
Lateral Raise (Dumbbell)3
AMRAP
-
Push Up Variation2
15-20
-
Day 2
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
7
@9
2
7
-
Pull-Up3
12-15
-
Inverted Row3
12-15
-
Hamstring Curl3
8-12
-
Single Leg Extension2
8-12
-
Day 3
ExerciseSetsRepsIntensity
Overhead Press (Barbell)1
8
@7
3
10
-
Rear Delt Fly (Machine)3
10-15
-
Hammer Curl3
8-12
-
Tricep Dip3
AMRAP
-
Lateral Raise (Cable)3
AMRAP
-
Seated Shoulder Press (Dumbbell)2
15-20
-
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)1
7
@7
2
7
-
Chest Supported Row (Machine)3
12-15
-
Leg Press3
6-12
-
Hip Thrust (Barbell)3
6-10
-
Week 8
Day 1
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
8
@8
3
10
-
Rear Delt Fly (Dumbbell)3
10-15
-
Bicep Curl3
8-12
-
Tricep Pushdown (Cable)3
AMRAP
-
Lateral Raise (Dumbbell)3
AMRAP
-
Push Up Variation2
15-20
-
Day 2
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
5
@6
2
5
-
Pull-Up3
12-15
-
Inverted Row3
12-15
-
Hamstring Curl3
8-12
-
Single Leg Extension2
8-12
-
Day 3
ExerciseSetsRepsIntensity
Overhead Press (Barbell)1
8
@8
3
10
-
Rear Delt Fly (Machine)3
10-15
-
Hammer Curl3
8-12
-
Tricep Dip3
AMRAP
-
Lateral Raise (Cable)3
AMRAP
-
Seated Shoulder Press (Dumbbell)2
15-20
-
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)1
5
@9
2
5
-
Chest Supported Row (Machine)3
12-15
-
Leg Press3
6-12
-
Hip Thrust (Barbell)3
6-10
-
Week 9
Day 1
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
8
@9
3
10
-
Rear Delt Fly (Dumbbell)3
10-15
-
Bicep Curl3
8-12
-
Tricep Pushdown (Cable)3
AMRAP
-
Lateral Raise (Dumbbell)3
AMRAP
-
Push Up Variation2
15-20
-
Day 2
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
5
@7
2
5
-
Pull-Up3
12-15
-
Inverted Row3
12-15
-
Hamstring Curl3
8-12
-
Single Leg Extension2
8-12
-
Day 3
ExerciseSetsRepsIntensity
Overhead Press (Barbell)1
8
@9
3
10
-
Rear Delt Fly (Machine)3
10-15
-
Hammer Curl3
8-12
-
Tricep Dip3
AMRAP
-
Lateral Raise (Cable)3
AMRAP
-
Seated Shoulder Press (Dumbbell)2
15-20
-
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)1
5
@7
2
5
-
Chest Supported Row (Machine)3
12-15
-
Leg Press3
6-12
-
Hip Thrust (Barbell)3
6-10
-
Week 10
Day 1
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
5
@7
3
7
-
Rear Delt Fly (Dumbbell)3
10-15
-
Bicep Curl3
8-12
-
Tricep Pushdown (Cable)3
AMRAP
-
Lateral Raise (Dumbbell)3
AMRAP
-
Push Up Variation2
15-20
-
Day 2
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
5
@8
2
5
-
Pull-Up3
12-15
-
Inverted Row3
12-15
-
Hamstring Curl3
8-12
-
Single Leg Extension2
8-12
-
Day 3
ExerciseSetsRepsIntensity
Overhead Press (Barbell)1
5
@7
3
7
-
Rear Delt Fly (Machine)3
10-15
-
Hammer Curl3
8-12
-
Tricep Dip3
AMRAP
-
Lateral Raise (Cable)3
AMRAP
-
Seated Shoulder Press (Dumbbell)2
15-20
-
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)1
5
@8
2
5
-
Chest Supported Row (Machine)3
12-15
-
Leg Press3
6-12
-
Hip Thrust (Barbell)3
6-10
-
Week 11
Day 1
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
5
@8
3
5
-
Rear Delt Fly (Dumbbell)3
10-15
-
Bicep Curl3
8-12
-
Tricep Pushdown (Cable)3
AMRAP
-
Lateral Raise (Dumbbell)3
AMRAP
-
Push Up Variation2
15-20
-
Day 2
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
5
@7
2
5
-
Pull-Up3
12-15
-
Inverted Row3
12-15
-
Hamstring Curl3
8-12
-
Single Leg Extension2
8-12
-
Day 3
ExerciseSetsRepsIntensity
Overhead Press (Barbell)1
5
@8
3
5
-
Rear Delt Fly (Machine)3
10-15
-
Hammer Curl3
8-12
-
Tricep Dip3
AMRAP
-
Lateral Raise (Cable)3
AMRAP
-
Seated Shoulder Press (Dumbbell)2
15-20
-
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)1
5
@7
2
5
-
Chest Supported Row (Machine)3
12-15
-
Leg Press3
6-12
-
Hip Thrust (Barbell)3
6-10
-
Week 12
Day 1
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
5
@10
3
5
-
Rear Delt Fly (Dumbbell)3
10-15
-
Bicep Curl3
8-12
-
Tricep Pushdown (Cable)3
AMRAP
-
Lateral Raise (Dumbbell)3
AMRAP
-
Push Up Variation2
15-20
-
Day 2
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
5
@10
2
5
-
Pull-Up3
12-15
-
Inverted Row3
12-15
-
Hamstring Curl3
8-12
-
Single Leg Extension2
8-12
-
Day 3
ExerciseSetsRepsIntensity
Overhead Press (Barbell)1
5
@10
3
5
-
Rear Delt Fly (Machine)3
10-15
-
Hammer Curl3
8-12
-
Tricep Dip3
AMRAP
-
Lateral Raise (Cable)3
AMRAP
-
Seated Shoulder Press (Dumbbell)2
15-20
-
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)1
5
@10
2
5
-
Chest Supported Row (Machine)3
12-15
-
Leg Press3
6-12
-
Hip Thrust (Barbell)3
6-10
-
What People Are Saying
4.5/5
DMan, 49
4 weeks complete
As expected strength gains
As expected muscle gains
None modifications
Great for shoulder health
3 days ago
Marcus F.Man, 20
4 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
This program has challenged me physically and mentally. In the beginning it took me time to get used to the volume and recovery but with time and bettering factors outside of the program I was able to excel. The first block of this program I but on about 10 pound of primarily muscle and my strength skyrocketed. So far into second block gains are still looking steady. The 4x/week schedule allowed me to allocate more time into my rest days.
3 days ago
Justin F.Man, 20
4 weeks complete
As expected strength gains
As expected muscle gains
Marginal modifications
Like the back and leg days
4 days ago
Garrett N.Man, 26
4 weeks complete
2 years of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
Like the schedule, works well with typical 9-5 day job. Wish supersets and abs work was a little more efficient… hard to do abs in the amidst machines/benches etc. Overall would recommend! Will continue doing 💪
8 days ago
PSYCHOMFKERMANIAC666Man, 24
12 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
ON WEEK 12 OF THE PROGRAM STRENGTH GAINS BENCH : 85KG 6 REPS —> 100KG 4 REPS SQUAT : 110KG 6 REPS —> 130KG 5 REPS DEADLIFT : 140KG 5 REPS —> 170KG 4 REPS GOOD STRENGTH GAINS FOR A BODYBUILDING ORIENTED PROGRAM MUSCLE GAINS : MY SHOULDERS BLEW THE FUCK UP LOL FRIENDS ANS FAMILY NOTICED HOW “WIDE” I BECAME , BARELY CAN WALK THRU THE DOOR NOW LATS BLEW UP TOO , GOT STRETCHMARKS LMAO PULLSUP TOO OP CHEST GAINS DECENT ARMS GREW TOO TL ; DR GOOD ASS PROGRAMM
8 days ago
Luke C.Man, 30
12 weeks complete
1.5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Little bit of backstory, I'm 30 years old 150lbs 5'8, training for 1.5 years and made decent progress, went from 135lbs to 150lbs over that time without gaining much body fat, I have a very physical job, and I've just welcomed a baby. I ate to the best of my ability, and slept to the best of my ability even though I did have some sleepless nights and I trained hard, this program has actually helped me learn how to train hard. But you can only f*** with the c*** you've got. I've put as expected strength and muscle gains due to the reasons above, if I was really "optimal" I think I would have had much greater gains. Overall I am happy with the progress, every lift went up in weight or reps and the program has really helped me figure out what I like doing in the gym. It's an excellent foundational tool/program and BOM has really done himself proud here. I would definitely recommend doing this program.
9 days ago
Daniel M.Man, 27
4 weeks complete
9 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
On the 4th week so could all change, noticeable growth in terms of upper back, arms and chest, midsection seems thicker too ( daily ab work I suppose) Main changes were adding in chins as a floater during main lift, can't do pull-ups at the ranges prescribed so just peppered them throughout and did pulldowns on lower day 2. Also trade hipthrusts for reach RDLs. Feels good, nice pace workouts, feel like conditionings improved as well
9 days ago
Daniel V.Man, 26
4 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
Great program for me. I’m actually cutting some weight while doing it and am still seeing improvements in my lifts. I haven’t really found a good amount of chest volume for me but this is near perfect. High rep bench then dips on the other day with the pushups as a finisher is killer.
14 days ago
Christian G.Man, 19
4 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Highly recommended to my friends. Some of my favorite parts was getting to learn about DDP and how alpha the exercise selection was. Only once or twice did I have to modify the exercise selection due to ouchies but great nonetheless ans very intuitive.
14 days ago
Michael H.Man, 31
4 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
Good program can feel endurance and see strength developing nicely
18 days ago

Program Instructions

Progress for Bodybuilding Exercises

Dynamic Double Progression (click link to watch video if you're not familiar) is to be used on all bodybuilding exercises. Effort is the name of the name of the game here. When you reach the top end of the sets and reps, add weight and repeat in the same rep range. The volume that you get here is a huge driver of progress for your program, so put your best foot forward. (Follow the progressions otherwise detailed in the program)

How to Select Movements

The Basics

There is almost no wrong answer. Effort, consistency, calories, sleep. These are all things you need to worry about a lot more than the specific exercise you're picking. If the target muscles are being worked, you picked the right exercise.

Video

How to Bias Specific Muscles

Once you understand the basics, you may want to bias certain muscles to bring up your physique or to improve your strengtth. Watch the applicable video in my Final Answer Playlist to assist with that.

Video

Program FAQ

What is RPE?

It's Giga brain for "leave some reps in the tank" RPE 7 means you left 3 reps in the tank, RPE 8 means you left 2 reps , RPE 9 is 1 rep in the tank, and RPE 10 is zero reps left in the tank

  • RPE 10 = Concentric Failure, you physically cannot do another rep after trying

  • RPE 9 = Could have grinded out another rep

  • RPE 8 = Hard, but could have done two more reps

  • RPE 7 = Fairly challenging, could have done 3 more reps

  • RPE 6 = Feels like a warm up set, could have done 4 more reps, great for deloads

I Over/Undershot My RPE. HELP

If you overshoot, that's cool. Just make your back off sets a little bit easier than what is calculated for you. If you undershoot, make your back offs a little harder, OR just bump up weight and go for another top set.

Can I add more volume in general?

If you want to add volume to the program, add it to the bodybuilding portion AS NEEDED (not as WANTED). Before adding volume, ensure that the reps you are doing are of HIGH quality first.

What is Myorep match?

Myorep match is a Giga brain way of saying "use rest pauses on your second and third sets so that they can match your first set's Rep count" Use the same exercise for your Myorep match sets.

How do I pick my top set weights?

Do warm up sets of however many reps you have prescribed for the day, adding chunks of weight each time until you get to about 80-90% of whatever number you have in mind for the day. If your last warm up feels and looks junky, go conservative, if it feels and looks good, go for that number you had in mind.

How often do I swap movements?

Once you can no longer beat the books (add weight, reps, sets) and follow a double progression - IF AND ONLY IF you're eating enough, sleeping enough, hydrating, and getting your electrolytes in. If you are failing to do any of these to the best of your ability, you need to fix those first. If you're doing everything you need to do outside of the gym to support your training, you'll find that you need to swap hypertrophy movements every 6-8 weeks.

What are my rest days?

It's a standard Upper, Lower, rest, upper, lower, rest x2. You can add more rest as needed