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BoostcampPNG

Raider+ by Bald Omni Man

by Austin C.

Program Description

The 2 Year Anniversary edition of Raider by Bald Omni Man, loaded into boostcamp as seamlessly as I'm able to. I strongly encourage you to customize the program to your goals/equipment availability and cross reference for detailed coaching instructions Coach Paris implemented into the google docs version.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 08, 2025 07:33
  • Last Edited
    Oct 09, 2025 11:57
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Hamstrings
9.9%
Front Delts
9.3%
Middle Delts
9.1%
Quadriceps
7.8%
Biceps
7.8%
Chest
7.3%
Upper Back
7.3%
Lats
6.8%
Glutes
5.2%
Abs
4.2%
Calves
3.9%
Adductors
2.6%
Lower Back
2.6%
Rear Delts
1.6%
Forearms
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 7
2
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
-
3
Dumbbell Row
2
8-12 reps
-
4
Overhead Press (Barbell)
1
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
8-12 reps
-
6
French Press
1
12+ reps
-
7
French Press
2
8-12 reps
-
8
One Arm Lateral Raise (Cable)
1
12+ reps
-
9
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 7
2
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
-
3
Dumbbell Row
2
8-12 reps
-
4
Overhead Press (Barbell)
1
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
8-12 reps
-
6
French Press
1
12+ reps
-
7
French Press
2
8-12 reps
-
8
One Arm Lateral Raise (Cable)
1
12+ reps
-
9
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 7
2
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
-
3
Dumbbell Row
2
8-12 reps
-
4
Overhead Press (Barbell)
1
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
8-12 reps
-
6
French Press
1
12+ reps
-
7
French Press
2
8-12 reps
-
8
One Arm Lateral Raise (Cable)
1
12+ reps
-
9
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 7
2
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
-
3
Dumbbell Row
2
8-12 reps
-
4
Overhead Press (Barbell)
1
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
8-12 reps
-
6
French Press
1
12+ reps
-
7
French Press
2
8-12 reps
-
8
One Arm Lateral Raise (Cable)
1
12+ reps
-
9
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 8
2
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
-
3
Dumbbell Row
2
8-12 reps
-
4
Overhead Press (Barbell)
1
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
8-12 reps
-
6
French Press
1
12+ reps
-
7
French Press
2
8-12 reps
-
8
One Arm Lateral Raise (Cable)
1
12+ reps
-
9
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 8
2
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
-
3
Dumbbell Row
2
8-12 reps
-
4
Overhead Press (Barbell)
1
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
8-12 reps
-
6
French Press
1
12+ reps
-
7
French Press
2
8-12 reps
-
8
One Arm Lateral Raise (Cable)
1
12+ reps
-
9
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
RPE 9
2
Bench Press (Barbell)
2
AMRAP
85%
3
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
-
4
Dumbbell Row
2
8-12 reps
-
5
Overhead Press (Barbell)
1
8-12 reps
-
6
French Press
1
12+ reps
-
7
French Press
2
8-12 reps
-
8
Preacher Curl (EZ Bar)
2
8-12 reps
-
9
One Arm Lateral Raise (Cable)
1
12+ reps
-
10
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5+ reps
RPE 10
2
Bench Press (Barbell)
2
5 reps
85%
3
Dumbbell Row
2
8-12 reps
-
4
Overhead Press (Barbell)
1
8-12 reps
-
5
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
-
6
French Press
1
12+ reps
-
7
French Press
2
8-12 reps
-
8
Preacher Curl (EZ Bar)
2
8-12 reps
-
9
One Arm Lateral Raise (Cable)
1
12+ reps
-
10
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat Romanian Deadlift
2
AMRAP
RPE 7
2
Arnold Raise
3
10-15 reps
-
3
Single Leg Press
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat Romanian Deadlift
2
AMRAP
RPE 7
2
Arnold Raise
3
10-15 reps
-
3
Single Leg Press
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat Romanian Deadlift
2
AMRAP
RPE 7
2
Arnold Raise
3
10-15 reps
-
3
Single Leg Press
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat Romanian Deadlift
2
AMRAP
RPE 7
2
Arnold Raise
3
10-15 reps
-
3
Single Leg Press
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat Romanian Deadlift
2
AMRAP
RPE 8
2
Arnold Raise
3
10-15 reps
-
3
Single Leg Press
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat Romanian Deadlift
2
AMRAP
RPE 8
2
Arnold Raise
3
10-15 reps
-
3
Single Leg Press
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat Romanian Deadlift
1
AMRAP
RPE 9
2
Belt Squat Romanian Deadlift
2
AMRAP
85%
3
Single Leg Press
2
8-12 reps
-
4
Arnold Raise
3
10-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
7
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat Romanian Deadlift
1
5+ reps
RPE 10
2
Belt Squat Romanian Deadlift
2
5 reps
85%
3
Arnold Raise
3
10-15 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Single Leg Press
2
8-12 reps
-
7
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
AMRAP
RPE 7
2
Seal Row
2
8-12 reps
-
3
Ring Rear Felt Fly
1
AMRAP
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
1
AMRAP
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
9
Chest Fly (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
AMRAP
RPE 7
2
Seal Row
2
8-12 reps
-
3
Ring Rear Felt Fly
1
AMRAP
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
1
AMRAP
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
9
Chest Fly (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
AMRAP
RPE 7
2
Seal Row
2
8-12 reps
-
3
Ring Rear Felt Fly
1
AMRAP
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
1
AMRAP
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
9
Chest Fly (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
AMRAP
RPE 7
2
Seal Row
2
8-12 reps
-
3
Ring Rear Felt Fly
1
AMRAP
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
1
AMRAP
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
9
Chest Fly (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
AMRAP
RPE 8
2
Seal Row
2
8-12 reps
-
3
Ring Rear Felt Fly
1
AMRAP
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
1
AMRAP
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
9
Chest Fly (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
AMRAP
RPE 8
2
Seal Row
2
8-12 reps
-
3
Ring Rear Felt Fly
1
AMRAP
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
1
AMRAP
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
9
Chest Fly (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
AMRAP
RPE 9
2
Dip (Weighted)
2
AMRAP
85%
3
Ring Rear Felt Fly
1
AMRAP
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Seal Row
2
8-12 reps
-
6
Tricep Pushdown (Cable)
1
AMRAP
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
9
Tricep Pushdown (Cable)
2
10-15 reps
-
10
Chest Fly (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
5+ reps
RPE 10
2
Dip (Weighted)
2
5 reps
85%
3
Seal Row
2
8-12 reps
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Ring Rear Felt Fly
1
AMRAP
-
6
Tricep Pushdown (Cable)
1
AMRAP
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
Lateral Raise (Dumbbell)
2
10-15 reps
-
9
Tricep Pushdown (Cable)
2
10-15 reps
-
10
Chest Fly (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat (Squat Wedge)
2
6-10 reps
RPE 7
2
Calf Raise (Machine)
3
12-15 reps
-
3
Belt Squat
2
6-12 reps
-
4
Good Morning
2
6-10 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat (Squat Wedge)
2
6-10 reps
RPE 7
2
Calf Raise (Machine)
3
12-15 reps
-
3
Belt Squat
2
6-12 reps
-
4
Good Morning
2
6-10 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat (Squat Wedge)
2
6-10 reps
RPE 7
2
Calf Raise (Machine)
3
12-15 reps
-
3
Belt Squat
2
6-12 reps
-
4
Good Morning
2
6-10 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat (Squat Wedge)
2
6-10 reps
RPE 7
2
Calf Raise (Machine)
3
12-15 reps
-
3
Belt Squat
2
6-12 reps
-
4
Good Morning
2
6-10 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat (Squat Wedge)
2
6-10 reps
RPE 8
2
Calf Raise (Machine)
3
12-15 reps
-
3
Belt Squat
2
6-12 reps
-
4
Good Morning
2
6-10 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat (Squat Wedge)
2
6-10 reps
RPE 8
2
Calf Raise (Machine)
3
12-15 reps
-
3
Belt Squat
2
6-12 reps
-
4
Good Morning
2
6-10 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat (Squat Wedge)
1
6-10 reps
RPE 9
2
Safety Bar Squat (Squat Wedge)
2
AMRAP
85%
3
Belt Squat
2
6-12 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Good Morning
2
6-10 reps
-
7
Lying Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat (Squat Wedge)
1
5+ reps
RPE 10
2
Safety Bar Squat (Squat Wedge)
2
5 reps
85%
3
Belt Squat
2
6-12 reps
-
4
Good Morning
2
6-10 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Lying Leg Curl
2
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@7
@7
2
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
3
Dumbbell Row
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Overhead Press (Barbell)
1 Set
8-12 Reps
-
5
Preacher Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
French Press
1 Set
12+ Reps
-
7
French Press
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
8
One Arm Lateral Raise (Cable)
1 Set
12+ Reps
-
9
One Arm Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 2
1
Belt Squat Romanian Deadlift
1 Set
1 Set
AMRAP
AMRAP
@7
@7
2
Arnold Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Single Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Hip Adductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Lying Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 3
1
Dip (Weighted)
1 Set
1 Set
AMRAP
AMRAP
@7
@7
2
Seal Row
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3
Ring Rear Felt Fly
1 Set
AMRAP
-
4
Hammer Curl (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Tricep Pushdown (Cable)
1 Set
AMRAP
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
7
Lateral Raise (Dumbbell)
1 Set
AMRAP
-
8
Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
9
Chest Fly (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 4
1
Safety Bar Squat (Squat Wedge)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@7
2
Calf Raise (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Belt Squat
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
4
Good Morning
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
5
Cable Crunch
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Lying Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
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