Raider+ by Bald Omni Man

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!

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

Dip (Weighted)

Seal Row

Ring Rear Felt Fly

Hammer Curl (Cable)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Bench Press (Barbell)

Pull-Up (Neutral Grip, Weighted)

Dumbbell Row

Overhead Press (Barbell)

Preacher Curl (EZ Bar)

French Press

One Arm Lateral Raise (Cable)

Safety Bar Squat (Squat Wedge)

Calf Raise (Machine)

Belt Squat

Good Morning

Cable Crunch

Lying Leg Curl

Belt Squat Romanian Deadlift

Arnold Raise

Single Leg Press

Hip Adductor (Machine)

Leg Extension

Romanian Deadlift (Barbell)

Hanging Knee Raise

Walking Lunge (Dumbbell)

Hack Squat

Decline Sit Up (Weighted)

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