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Raider+ by Bald Omni Man

by Austin C.
9 athletes joined

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
    Nov 16, 2025 09:12

Summary

Unleash your inner warrior with the **Raider+ by Bald Omni Man**, an intense 8-week program designed for those ready to elevate their strength and conditioning. Committing just 4 days a week, you'll tackle a diverse range of exercises, including barbell bench presses, weighted pull-ups, and dynamic leg workouts, all aimed at building muscle and enhancing endurance. Each session is crafted to challenge your limits, pushing you to achieve more with every rep. Equip yourself with the tools for transformation and embrace the journey to becoming your strongest self!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Front Delts
10.7%
Hamstrings
10.1%
Biceps
7.9%
Middle Delts
7.9%
Chest
7.3%
Lats
6.7%
Upper Back
6.7%
Quadriceps
6.7%
Glutes
5.6%
Abs
3.9%
Rear Delts
3.4%
Calves
3.4%
Forearms
2.2%
Adductors
2.2%
Lower Back
2.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
-
-