Raider 2025 Adaptation

Raider 2025 is a 4-day hybrid bodybuilding/strength program built from Bald Omni-Man’s updated Raider framework. Your version uses a structured Upper/Lower/Rest/Upper/Lower/Rest/Rest rotation designed to push high-quality top sets, steady weekly progression, and efficient hypertrophy work without unnecessary fatigue.

Each training day follows the same core structure:

1. Main Compound Top Set

Every workout begins with one top set at RPE 7–8, performed with strict technique (controlled eccentrics, pauses, and minimal rest-pause).
This top set is the primary driver of strength progression across the block.

Followed by 2-3 back off sets at slightly lower RPE using the same rep range to accumulate controlled volume.

2. Back Work or Secondary Compounds

Each day includes vertical pulls, horizontal rows, shoulder pressing, or squat/hinge variations.
These are progressed using triple progression (reps → reps → load) or stable RPE targets to ensure predictable strength and muscle gains without burnout.

Rear delt training is placed strategically to avoid interfering with pressing strength.

3. Targeted Hypertrophy Work

Arms, delts, adductors, hamstrings, quads, glutes, and abs each receive direct isolated work through research-backed progression methods:

• AMRAP → ⅔ Rule

Set 1: Hard AMRAP at RPE 9
Sets 2–3: Perform two-thirds of set 1’s reps at RPE ~8
→ High stimulus, controlled fatigue.

• Triple Progression

Hit the top of the rep range → Add reps → Add load → Repeat
→ Simple, measurable week-to-week growth.

• Myo-Rep Match (Rear Delts)

One activation set at RPE 8 → 5–10 breaths → Mini-sets of 2–4 reps
→ Continue until total reps match the top set.
→ Extremely efficient rear-delt hypertrophy without trap takeover.

• Cluster Sets (Rear Delts)

One 2–3 minute cluster: 10 reps → 5–8 breaths → 2–3 reps repeated
→ Continuous tension with perfect rear-delt isolation.

These methods maximize hypertrophy stimulus while keeping joints fresh and recovery manageable.


default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Paused)

Backoff Set Bench Press (Paused)

Lat Pulldown

Chest Supported Row (Machine)

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Lateral Raise (Dumbbell)

Push Up (Weighted)

Deadlift (Barbell)

Backoff Deadlift

Reverse Pec Deck

Hip Adductor (Machine)

Glute-Ham Raise

Seated Shoulder Press (Dumbbell)

Backoff Seated Shoulder Press (Dumbell)

T-Bar Row

Rear Delt Fly (Cable)

Hammer Curl (Dumbbell)

Overhead Tricep Extension (Cable)

2/3 Reps Overhead Tricep Extension

Cable Pec Fly

Safety Bar Squat

Backoff Safety Squat 

Seated Calf Raise

Hack Squat

Hip Thrust (Machine)

Hanging Leg Raise

Single Arm Row (Dumbbell)

Incline Bench Press (Dumbbell)

Rear Delt Fly (Dumbbell)

Myo-Rep Match Rear Delt Fly (Dumbell)

Seated Row (Cable)

Leg Press

0 reviews for Raider 2025 Adaptation