Raider+ by Bald Omni Man
Bald Omni Man's 3 year Anniversary edition of Raider. This is Raider+ customized to my available equipment and goals. All credit to BOM for the base program.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 2 | AMRAP | @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 | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | AMRAP | @7–8 |
| 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 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Arnold Raise | 3 | 10–15 reps |
| 2 | Single Leg Press | 2 | 8–12 reps |
| 3 | Hip Adductor (Machine) | 2 | 8–12 reps |
| 4 | Lying Leg Curl | 2 | 8–12 reps |
| 5 | Leg Extension | 2 | 8–12 reps |
| 6 | Romanian Deadlift (Barbell) | 2 | 6–10 reps |
| 7 | Hanging Knee Raise | 1 | 0+ reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Calf Raise (Machine) | 3 | 12–15 reps |
| 2 | Good Morning | 2 | 6–10 reps |
| 3 | Lying Leg Curl | 2 | 8–12 reps |
| 4 | Walking Lunge (Dumbbell) | 2 | 12–20 reps |
| 5 | Hack Squat | 2 | 6–10 reps |
| 6 | Decline Sit Up (Weighted) | 3 | 8–12 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Raider+ by Bald Omni Man is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 80 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.
Raider+ by Bald Omni Man is structured around 4 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Raider+ by Bald Omni Man 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
