The Orb of Power!

by Martin M.

Program Description

Ready to Roll? Get Comically Muscular with my Upper/Lower Split, The Orb of Power! Get Round, Get Ripped. The purpose of this program is simple: to transform you into a bodybuilder so massive, so dense with muscle, that you quite literally Become the Muscle Orb. This isn't about mere gains—it's about achieving a comical, physics-defying level of size where your physique takes on a distinctly spherical, yet deeply shredded, shape. We achieve this extreme transformation through an efficient, straightforward Upper/Lower split. By hitting your major muscle groups twice a week, you'll maximize growth with minimum complexity. You don't need confusing, hour-long routines; you just need focused, high-intensity work that systematically layers muscle onto your frame until you can barely fit through a doorway. If your goal is to be overwhelmingly strong, unbelievably huge, and possess a uniquely round and powerful look, this is your blueprint for Spherical Strength.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 22, 2025 07:56
  • Last Edited
    Oct 22, 2025 08:06
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.8%
Quadriceps
10.4%
Middle Delts
9.1%
Biceps
9.1%
Upper Back
8.7%
Hamstrings
8.3%
Front Delts
7.9%
Triceps
7.5%
Lats
7.5%
Lower Back
4.6%
Chest
4.1%
Adductors
3.3%
Rear Delts
2.9%
Abs
2.5%
Abductors
2.1%
Forearms
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Chest Supported Row (Machine)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Chest Supported Row (Machine)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Chest Supported Row (Machine)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Chest Supported Row (Machine)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Chest Supported Row (Machine)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Chest Supported Row (Machine)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Chest Supported Row (Machine)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Chest Supported Row (Machine)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Chest Supported Row (Machine)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown (Neutral Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Chest Supported Row (Machine)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Walking Lunge (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Walking Lunge (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Walking Lunge (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Walking Lunge (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Walking Lunge (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Walking Lunge (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Walking Lunge (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Walking Lunge (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Walking Lunge (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Back Extension (Weighted)
2
-
6
Walking Lunge (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Pull-Up (Bodyweight)
2
-
3
Shoulder Press (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Pull-Up (Bodyweight)
2
-
3
Shoulder Press (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Pull-Up (Bodyweight)
2
-
3
Shoulder Press (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Pull-Up (Bodyweight)
2
-
3
Shoulder Press (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Pull-Up (Bodyweight)
2
-
3
Shoulder Press (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Pull-Up (Bodyweight)
2
-
3
Shoulder Press (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Pull-Up (Bodyweight)
2
-
3
Shoulder Press (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Pull-Up (Bodyweight)
2
-
3
Shoulder Press (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Pull-Up (Bodyweight)
2
-
3
Shoulder Press (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Pull-Up (Bodyweight)
2
-
3
Shoulder Press (Machine)
2
-
4
Seated Row (Cable)
2
-
5
Bicep Curl (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
-
2
Romanian Deadlift (Dumbbell)
2
-
3
Hack Squat
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
-
2
Romanian Deadlift (Dumbbell)
2
-
3
Hack Squat
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
-
2
Romanian Deadlift (Dumbbell)
2
-
3
Hack Squat
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
-
2
Romanian Deadlift (Dumbbell)
2
-
3
Hack Squat
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
-
2
Romanian Deadlift (Dumbbell)
2
-
3
Hack Squat
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
-
2
Romanian Deadlift (Dumbbell)
2
-
3
Hack Squat
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
-
2
Romanian Deadlift (Dumbbell)
2
-
3
Hack Squat
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
-
2
Romanian Deadlift (Dumbbell)
2
-
3
Hack Squat
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
-
2
Romanian Deadlift (Dumbbell)
2
-
3
Hack Squat
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
-
2
Romanian Deadlift (Dumbbell)
2
-
3
Hack Squat
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Machine)
2
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
-
-
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
-
-
5
Incline Curl (Dumbbell)
1 Set
1 Set
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
-
-
Day 2
1
Leg Extension
1 Set
1 Set
-
-
2
Leg Curl
1 Set
1 Set
-
-
3
Hip Abductor (Machine)
1 Set
1 Set
-
-
4
Hip Adductor (Machine)
1 Set
1 Set
-
-
5
Back Extension (Weighted)
1 Set
1 Set
-
-
6
Walking Lunge (Dumbbell)
1 Set
1 Set
-
-
Day 3
1
Chest Fly (Machine)
1 Set
1 Set
-
-
2
Pull-Up (Bodyweight)
1 Set
1 Set
-
-
3
Shoulder Press (Machine)
1 Set
1 Set
-
-
4
Seated Row (Cable)
1 Set
1 Set
-
-
5
Bicep Curl (Cable)
1 Set
1 Set
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
-
-
7
Lateral Raise (Machine)
1 Set
1 Set
-
-
Day 4
1
Goblet Squat
1 Set
1 Set
-
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
-
-
3
Hack Squat
1 Set
1 Set
-
-
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
-
-
6
Rear Delt Fly (Machine)
1 Set
1 Set
-
-