Overview
Program Goals
Allow a everyone from a lighter beginner, to a more advanced trainee to put on slabs of muslce and build work capacity.
Focus on robust exercise selection to get you jacked.
Build end range mobility and stability in key areas that typically get injured
Prepare you for a strength based program (if desired)
Read below for full program guide on Raider.
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.
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.
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
Who it's for
Reviews
Ran the program 1 time, going to definitely do a second go, got interrupted by field problems and training events and despite that still saw significant size/strength gains. Looking forward to an uninterrupted 12 weeks on my second cycle of the program
This program was fantastic, I was inactive in the gym for a long time and this is what got me back in the gym and stronger than ever.
Great 12 week program! Had to take sometime off last year and have gotten most of my gains back after just 9 weeks. I plan on repeat this program from awhile making small changes as I can handle more volume and intensity. Bald omni man is a programming genius!
Fantastic Upper Lower for beginners to do over and over months on end, and still see results. Great for intermediate lifters as well, the simple exercise selection and weekly split will get you stronger in the big 3 until you feel the need to specialize.
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 12 reps | @7 |
| 3 | 12 reps | — | ||
| 2 | Rear Delt Fly (Dumbbell) | 3 | 10–15 reps | — |
| Superset | ||||
| 3A | Bicep Curl | 3 | 8–12 reps | — |
| 3B | Tricep Pushdown (Cable) | 3 | AMRAP | — |
| 4 | Lateral Raise (Dumbbell) | 3 | AMRAP | — |
| 5 | Push Up Variation | 2 | 15–20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 9 reps | @7 |
| 2 | 9 reps | — | ||
| 2 | Pull-Up | 3 | 12–15 reps | — |
| 3 | Inverted Row | 3 | 12–15 reps | — |
| 4 | Hamstring Curl | 3 | 8–12 reps | — |
| 5 | Single Leg Extension | 2 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 12 reps | @7 |
| 3 | 12 reps | — | ||
| 2 | Rear Delt Fly (Machine) | 3 | 10–15 reps | — |
| Superset | ||||
| 3A | Hammer Curl | 3 | 8–12 reps | — |
| 3B | Tricep Dip | 3 | AMRAP | — |
| 4 | Lateral Raise (Cable) | 3 | AMRAP | — |
| 5 | Seated Shoulder Press (Dumbbell) | 2 | 15–20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 9 reps | @7 |
| 2 | 9 reps | — | ||
| 2 | Chest Supported Row (Machine) | 3 | 12–15 reps | — |
| 3 | Leg Press | 3 | 6–12 reps | — |
| 4 | Hip Thrust (Barbell) | 3 | 6–10 reps | — |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Hey guys! My name is Coach Butler, not Bald Omni-Man. My YouTube channel is all about showing you how to lift. This channel is meant to be my personal training log, and a resource for anyone that wants to learn how to train for long term success!
I’m a big fan of anime, manga, video games, and western works of art as well. It would be hard for you to name something I haven’t watched or read! Disclaimer: Bald Omni-Man is not a medical professional or a doctor. Always consult a medical professional before starting any exercise program. Use of this information is strictly at your own risk. Bald Omni-Man will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video, including, but not limited to economic loss, injury, illness, or death.
Common questions
Yes, Raider is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Raider is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Raider is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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