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Omni-Man Training Plan

by SuperheroFlex
3 athletes joined

Program Description

This workout plan is a hybrid approach of both athletic performance and strength and conditioning to build muscle and athletic performance like Omni-Man

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jun 30, 2024 03:22
  • Last Edited
    Jul 06, 2025 11:07

Summary

Unleash your inner powerhouse with the Omni-Man Training Plan! This 1-week program packs a punch with 5 days of targeted workouts designed to build strength, agility, and explosive power. Each session combines upper body pushes, plyometrics, and core challenges, utilizing a full gym setup to maximize your gains. Get ready to elevate your fitness game and achieve results that will leave you feeling unstoppable!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14%
Abs
12%
Chest
10.7%
Glutes
9.9%
Upper Back
8.3%
Front Delts
7.8%
Triceps
6.8%
Hamstrings
6.6%
Other
6.1%
Biceps
5.7%
Lats
5.3%
Middle Delts
1.7%
Rear Delts
1.7%
Adductors
1.2%
Calves
0.7%
Forearms
0.7%
Lower Back
0.4%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Landmine Press
4
10 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 6.5
RPE 6
5
Push Up
3
15 reps
RPE 6
6
Ring Dip
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
10 reps
RPE 8
2
Lateral Box Jump
3
5 reps
RPE 7.5
3
Jump Switch Lunge
3
5 reps
RPE 8.5
4
Burpee
3
10 reps
RPE 8
5
Med Ball Slam
3
15 reps
RPE 9
6
2km Row
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Kettlebell Swing
4
20 reps
RPE 8
3
Lunge (Kettlebell)
3
12 reps
RPE 6.5
4
Leg Press
3
10 reps
RPE 8.5
5
Hip Thrust (Barbell)
4
12 reps
RPE 7
6
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 7
2
Plank
3
1 mins
RPE 6.5
3
Russian Twist
3
15 reps
RPE 7
4
V-Up
3
10 reps
RPE 6.5
5
Lateral Med Ball Throw
3
10 reps
RPE 7.5
6
Inch Worm + Push Up
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 7.5
2
Bent Over Row (Barbell)
4
10 reps
RPE 7
3
Dumbbell Row
3
10 reps
RPE 8
4
Face Pull
3
10 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7.5
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@6.5
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6
3
Landmine Press
4 Sets
10 Reps
@6.5
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
@6.5
@6
5
Push Up
3 Sets
15 Reps
@6
6
Ring Dip
3 Sets
10 Reps
@6.5
Day 2
1
Box Jump
4 Sets
10 Reps
@8
2
Lateral Box Jump
3 Sets
5 Reps
@7.5
3
Jump Switch Lunge
3 Sets
5 Reps
@8.5
4
Burpee
3 Sets
10 Reps
@8
5
Med Ball Slam
3 Sets
15 Reps
@9
6
2km Row
1 Set
10 mins
@8
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@7
2
Kettlebell Swing
4 Sets
20 Reps
@8
3
Lunge (Kettlebell)
3 Sets
12 Reps
@6.5
4
Leg Press
3 Sets
10 Reps
@8.5
5
Hip Thrust (Barbell)
4 Sets
12 Reps
@7
6
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
@7
Day 4
1
Hanging Leg Raise
4 Sets
10 Reps
@7
2
Plank
3 Sets
1 mins
@6.5
3
Russian Twist
3 Sets
15 Reps
@7
4
V-Up
3 Sets
10 Reps
@6.5
5
Lateral Med Ball Throw
3 Sets
10 Reps
@7.5
6
Inch Worm + Push Up
3 Sets
8 Reps
@8
Day 5
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
@7.5
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@7
3
Dumbbell Row
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
10 Reps
@6.5
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Hammer Curl
3 Sets
12 Reps
@7.5