Black Swordsman - Bald Omni Man

Miki M.

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.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Posterior chain / Hamstring day. Increase cals today. Do cardio after. Walk after

Romanian Deadlift (Barbell)

Seated Calf Raise

Hack Squat

Paused Single Leg Press

Seated Hamstring Curl

Lower 1 (Hamstring Focus)

Chest and arms focus. SS Abs if you want. Bench RPE 6, 4th set AMRAP

Bench Press (Barbell)

Standing Or Seated Alternating Dumbbell Curl

French Press

V Bar Pressdown

Reverse Bicep Curl (EZ Bar)

Weighted  Sit-Ups

Leg Raise (Captain's Chair)

Day 2 - Bench + Arm Focus

Shoulder day. Arms/abs.Sensible weight on Chest.%1rm sets=AMRAP last set. RPE 6

Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED

Seated Overhead Press (Barbell)

Hammer Curl

Reverse Curl With Slow Negative

V Bar Or Straight Bar Pressdown

Upper 2 Shoulders

Pick pull-ups if lower back fatigue. Wk1 RPE 6 for squats. 4th set squats AMRAP

Squat (Barbell)

Barbell Row

Lying Hamstring Curl

Leg Press

Hip Adductor (Machine)

Standing Calf Raise

Leg Extension

Lower 2 - Quads / Adductors

This is a day to hit more odds and ends stuff, and should be your lightest session of the week. 

Incline Bench (Paused)

Chin-Up (Bodyweight)

Dip (Bodyweight)

Tricep Rope Push Down (Cable)

Bayesian Or Behind Back Cable Curl

Lateral Raise (Dumbbell)

Chest and arms focus. SS Abs if you want. Bench RPE 7, 4th set AMRAP

Bench + Arm Focus

Shoulder day. Arms/abs.Sensible weight on Chest.%1rm sets=AMRAP last set. RPE 7

Pick pull-ups if lower back fatigue. Wk1 RPE 7 for squats. 4th set squats AMRAP

Pick pull-ups if lower back fatigue. Wk1 RPE 7 for squats. 4th set AMRAP

Pick pull-ups if lower back fatigue. Wk1 RPE 6 for squats. 4th set squat AMRAP

Pick pull-ups if lower back fatigue. Wk1 RPE 7 for squats. 4th set squat AMRAP

3 sets, first set with 5+ reps to failure, 2nd and 3rd set remove 15% weight and do 2x5+

Chest and arms focus. SS Abs if you want. Bench RPE 7-8, 4th set AMRAP

Pick pull-ups if lower back fatigue. Wk1 RPE 7-8 for squats. 4th set squat AMRAP

1 set AMRAP 80%, 2-3 sets -15% (match your top set's reps count +/-2 reps on these back downs.

1 set AMRAP, 2-3 sets -15% (match your top set's reps count +/-2 reps on these back downs.

1 set AMRAP 80%, 2-3 sets -15% (match your top set's reps count +/-2 reps.

1 reviews for Black Swordsman - Bald Omni Man

Miki M.