Raider+ by Bald Omni Man

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. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Pull-Up (Neutral Grip, Weighted)

Dumbbell Row

Overhead Press (Barbell)

Preacher Curl (EZ Bar)

French Press

One Arm Lateral Raise (Cable)

Belt Squat Romanian Deadlift

Arnold Raise

Single Leg Press

Hip Adductor (Machine)

Lying Leg Curl

Leg Extension

Dip (Weighted)

Seal Row

Ring Rear Felt Fly

Hammer Curl (Cable)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Safety Bar Squat (Squat Wedge)

Calf Raise (Machine)

Belt Squat

Good Morning

Cable Crunch

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