Black Swordsman - Bald Omni Man
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 1 | — | @10 |
| 1 | 10–12 reps | — | ||
| 2 | Seated Calf Raise | 4 | 8–15 reps | — |
| 3 | Hack Squat | 1 | — | @10 |
| 1 | 10–12 reps | — | ||
| 4 | Paused Single Leg Press | 3 | 8–15 reps | — |
| 5 | Seated Hamstring Curl | 3 | 10–20 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 0 reps | 60% |
| 2 | Standing Or Seated Alternating Dumbbell Curl | 1 | — | @10 |
| 1 | 10–12 reps | — | ||
| 3 | French Press | 1 | — | @10 |
| 1 | 10–12 reps | — | ||
| 4 | V Bar Pressdown | 3 | 6–10 reps | — |
| 5 | Reverse Bicep Curl (EZ Bar) | 3 | 8–12 reps | — |
| 6 | Weighted Sit-Ups | 4 | 10–15 reps | — |
| 7 | Leg Raise (Captain's Chair) | 4 | 10–15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED | 1 | — |
| 1 | 10–12 reps | ||
| 2 | Seated Overhead Press (Barbell) | 1 | — |
| 1 | 10–12 reps | ||
| Superset | |||
| 3A | Rear Delt Skier | 3 | 8–15 reps |
| 3B | Lateral Raise (Dumbbell) | 3 | 8–15 reps |
| 4 | Hammer Curl | 3 | 5–10 reps |
| 5 | Reverse Curl With Slow Negative | 3 | 8–12 reps |
| 6 | V Bar Or Straight Bar Pressdown | 3 | 8–12 reps |
| Superset | |||
| 7A | Hanging Leg Raise | 3 | 8–15 reps |
| 7B | Decline Sit-Up | 3 | 8–15 reps |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 0 reps | 60% |
| 2 | Barbell Row | 1 | — | — |
| 1 | 10–12 reps | — | ||
| 3 | Lying Hamstring Curl | 3 | 6–20 reps | — |
| 4 | Leg Press | 3 | 10–15 reps | — |
| 5 | Hip Adductor (Machine) | 2 | 8–12 reps | — |
| 6 | Standing Calf Raise | 3 | 6–12 reps | — |
| 7 | Leg Extension | 3 | 8–15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench (Paused) | 3 | 8–12 reps |
| 2 | Chin-Up (Bodyweight) | 1 | 100 reps |
| 3 | Dip (Bodyweight) | 1 | 100 reps |
| 4 | Tricep Rope Push Down (Cable) | 3 | 8–12 reps |
| 5 | Bayesian Or Behind Back Cable Curl | 2 | 10–15 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 10–15 reps |
| 7 | Weighted Sit-Ups | 4 | 10–15 reps |
| 8 | Leg Raise (Captain's Chair) | 4 | 10–15 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Black Swordsman - 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 10 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 90 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.
Black Swordsman - Bald Omni Man is structured around 5 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Black Swordsman - 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
