Omni-Man Training Plan
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8 reps | @6.5 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 10 reps | @6 |
| 3 | Landmine Press | 4 | 10 reps | @6.5 |
| 4 | Lateral Raise (Dumbbell) | 2 | 12 reps | @6.5 |
| 1 | 15 reps | @6 | ||
| 5 | Push Up | 3 | 15 reps | @6 |
| 6 | Ring Dip | 3 | 10 reps | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Box Jump | 4 | 10 reps | @8 |
| 2 | Lateral Box Jump | 3 | 5 reps | @7.5 |
| 3 | Jump Switch Lunge | 3 | 5 reps | @8.5 |
| 4 | Burpee | 3 | 10 reps | @8 |
| 5 | Med Ball Slam | 3 | 15 reps | @9 |
| 6 | 2km Row | 1 | 10 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 10 reps | @7 |
| 2 | Kettlebell Swing | 4 | 20 reps | @8 |
| 3 | Lunge (Kettlebell) | 3 | 12 reps | @6.5 |
| 4 | Leg Press | 3 | 10 reps | @8.5 |
| 5 | Hip Thrust (Barbell) | 4 | 12 reps | @7 |
| 6 | Bulgarian Split Squat (Bodyweight) | 3 | 10 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hanging Leg Raise | 4 | 10 reps | @7 |
| 2 | Plank | 3 | 1 min | @6.5 |
| 3 | Russian Twist | 3 | 15 reps | @7 |
| 4 | V-Up | 3 | 10 reps | @6.5 |
| 5 | Lateral Med Ball Throw | 3 | 10 reps | @7.5 |
| 6 | Inch Worm + Push Up | 3 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | 10 reps | @7.5 |
| 2 | Bent Over Row (Barbell) | 4 | 10 reps | @7 |
| 3 | Dumbbell Row | 3 | 10 reps | @8 |
| 4 | Face Pull | 3 | 10 reps | @6.5 |
| 5 | Bicep Curl (Dumbbell) | 3 | 10 reps | @7 |
| 6 | Hammer Curl | 3 | 12 reps | @7.5 |
Common questions
Yes, Omni-Man Training Plan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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.
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.
Omni-Man Training Plan is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Omni-Man Training Plan is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
