Beast Slayer Evolution: Superhuman
Bald Omni Mans Overhead Press program based off the Beast Slayer framework.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell Rows OR Back Extension (Swap This Out For Either) | 3 | — | 60% |
| 2 | High Bar Squat (Barbell) | 3 | — | 60% |
| 3 | Select Your Leg Accessory (Swap This Out For A Listed Exercise) | 2 | 8–20 reps | — |
| 4 | Calf Raise of Choice | 3 | 6–12 reps | — |
| 5 | Seated Or Lying Hamstring Curl (Swap This Out For Either) | 3 | 8–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | — | 63% |
| 2 | Pull-Up (Weighted) | 3 | — | 60% |
| 3 | Select Your Extension (Swap This Out For A Listed Exercise) | 2 | — | 60% |
| Superset | ||||
| 4A | Select Your Pressdown (Swap This Out For A Listed Exercise) | 2 | 8–15 reps | — |
| 4B | Bicep Curl Of Choice (Swap This Out For A Listed Exercise) | 2 | 8–12 reps | — |
| 5 | Machine Or Cable Lateral Raise (Swap This Out For Either) | 2 | 8–15 reps | — |
| 6 | Reverse Pec Deck | 2 | 8–15 reps | — |
| 7 | Weighted Sit Up | 2 | 10–15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | PAUSED AD Press Or Seated OHP (Swap This Out For Either) | 5 | — |
| 2 | Bicep Curl Of Choice (Swap This Out For A Listed Exercise) | 2 | — |
| 3 | Bench Press (Dumbbell) | 2 | — |
| 4 | Select Your Extension (Swap This Out For A Listed Exercise) | 2 | 8–12 reps |
| 5 | Select Your Pressdown (Swap This Out For A Listed Exercise) | 2 | 10–15 reps |
| 6 | Pec Deck (Machine) | 2 | 8–12 reps |
| 7 | Reverse Pec Deck | 2 | 8–12 reps |
| 8 | Hanging Leg Raise | 2 | 10–15 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | — | 63% |
| 2 | Select Your Leg Accessory (Swap This Out For A Listed Exercise) | 2 | 8–20 reps | — |
| 3 | Sissy Squat Or Leg Extension (Swap This Out For Either) | 2 | 8–12 reps | — |
| 4 | Seated Or Lying Hamstring Curl (Swap This Out For Either) | 2 | 10–20 reps | — |
| 5 | Calf Raise of Choice | 3 | 8–15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | PAUSED Seated Dumbbell OHP | 5 | — |
| 2 | Chin-Up (Bodyweight) | 1 | 30–60 reps |
| Superset | |||
| 3A | Bicep Curl Of Choice (Swap This Out For A Listed Exercise) | 3 | — |
| 3B | Select Your Pressdown (Swap This Out For A Listed Exercise) | 3 | 6–10 reps |
| 3C | Lateral Raise (Dumbbell) | 3 | 8–12 reps |
| 4 | Incline DB Press OR Decline Weighted Pushup (Swap This Out For Either) | 2 | 10–15 reps |
| 5 | Weighted Sit Up | 2 | 10–15 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Beast Slayer Evolution: Superhuman is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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 70 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.
Beast Slayer Evolution: Superhuman 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Beast Slayer Evolution: Superhuman 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
