Unofficial Raider 2025

All information was taken from Bald Omni Man's video and his spreadsheet. I highly recommend you watch the video and view the spreadsheet, which you can find below. All credit to BOM. Go subscribe to his channel! If requested or an official version of Raider 2025 gets released, I will unpublish this.

Spreadsheet: https://docs.google.com/spreadsheets/d/12ziYnxGQBLnWyJPk2sGYojkrFvwjsEjnhcpKJI8jLuE/edit?usp=sharing

Video: https://www.youtube.com/watch?v=_bVp_UMoUrw





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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 (Barbell)

Pull-Up (Bodyweight)

Barbell Row

Lateral Raise (Dumbbell)

Push Up

Upper 1

Deadlift (Barbell)

Rear Delt Fly (Cable)

Hip Adductor (Machine)

Lower 1

Overhead Press (Barbell)

T-Bar Row

Rear Delt Fly (Dumbbell)

Lateral Raise (Cable)

Incline Bench Press (Dumbbell)

Upper 2

Superset calf and ab movements anywhere in the workout if you want (except during primary lift).

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