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Black Swordsman - Bald Omni Man
by Roshen T.
59 athletes joined
5.0
(1 rating)
Program Description
This program is centered around Bald Omni Man adding 5-10 lbs of mass, while mataining 14-17% bodyfat (maintaining a "Beach Lean" physique). As such, he is pushing lower body volume to the limit, as this is the area that has the most size potential on my body. His program in general was created based on attacking his "lowest hanging fruits" so thathe can create the Ultimate Omni Man. Volumes are very high across the board, featuring THREE ARM DAYS as well, and a lot of ab volume.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
90 minutes
Created
Apr 15, 2024 11:31
Last Edited
Jul 24, 2024 12:42
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Week 1
1 / 10 Weeks
Day 1
1
Romanian Deadlift (Barbell)
1 Set
1 Set
20-
10-12 Reps
@10
2
Seated Calf Raise
4 Sets
8-15 Reps
3
Hack Squat
1 Set
1 Set
20-
10-12 Reps
@10
4
Paused Single Leg Press
3 Sets
8-15 Reps
5
Seated Hamstring Curl
3 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
60%
2
Standing Or Seated Alternating Dumbbell Curl
1 Set
1 Set
20-
10-12 Reps
@10
3
French Press
1 Set
1 Set
20-
10-12 Reps
@10
4
V Bar Pressdown
3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
6
Weighted Sit-Ups
4 Sets
10-15 Reps
7
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
Day 3
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1 Set
1 Set
20-
10-12 Reps
2
Seated Overhead Press (Barbell)
1 Set
1 Set
20-
10-12 Reps
3A
Rear Delt Skier
3 Sets
8-15 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
5-10 Reps
5
Reverse Curl With Slow Negative
3 Sets
8-12 Reps
6
V Bar Or Straight Bar Pressdown
3 Sets
8-12 Reps
7A
Hanging Leg Raise
3 Sets
8-15 Reps
7B
Decline Sit-Up
3 Sets
8-15 Reps
Day 4
1
Squat (Barbell)
4 Sets
60%
2
Barbell Row
1 Set
1 Set
20-
10-12 Reps
3
Lying Hamstring Curl
3 Sets
6-20 Reps
4
Leg Press
3 Sets
10-15 Reps
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
6-12 Reps
7
Leg Extension
3 Sets
8-15 Reps
Day 5
1
Incline Bench (Paused)
3 Sets
8-12 Reps
2
Chin-Up (Bodyweight)
1 Set
100 Reps
3
Dip (Bodyweight)
1 Set
100 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
Bayesian Or Behind Back Cable Curl
2 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Weighted Sit-Ups
4 Sets
10-15 Reps
8
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Miki M.Age 21, Man
2 months ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Thanks bro