Wizard Slayer (Upper, Lower, Arms, Full body)
Strength and hypertrophy program inspired by Bald Omni Man's Beast slayer program, designed for all experience levels.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Weighted) | 2 | 8 reps | @9 |
| 2 | Dip (Weighted) | 2 | 10 reps | @9 |
| 3 | Bicep Curl (EZ Bar) | 3 | 10 reps | @9 |
| 4 | Skull Crusher | 3 | 10 reps | @9 |
| 5 | Reverse Bicep Curl (EZ Bar) | 2 | 10 reps | @9 |
| 6 | Tricep Rope Push Down (Cable) | 2 | 12 reps | @9 |
| 7 | Lateral Raise (Dumbbell) | 4 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 3 | 10 reps | @9 |
| 2 | Romanian Deadlift (Barbell) | 2 | 10 reps | @9 |
| 3 | Leg Extension | 3 | 12 reps | @9 |
| 4 | Lying Leg Curl | 3 | 12 reps | @9 |
| 5 | Standing Calf Raise | 4 | 20 reps | @10 |
| 6 | Decline Sit Up (Weighted) | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 10 reps | @9 |
| 2 | Underhand Lat Pulldown | 3 | 10 reps | @9 |
| 3 | Incline Bench Press (Dumbbell) | 2 | 10 reps | @9 |
| 4 | Dumbbell Row | 2 | 12 reps | @9 |
| 5 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 10 reps | @9 |
| 6 | Reverse Pec Deck | 3 | 15 reps | @9 |
| 7 | Preacher Curl (EZ Bar) | 2 | 12 reps | @9 |
| 8 | V-Handle Tricep Pushdown (Cable) | 2 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps | @9 |
| 2 | Belt Squat | 3 | 10 reps | @9 |
| 3 | Incline Bench Press (Smith Machine) | 3 | 10 reps | @9 |
| 4 | Pull-Up (Weighted) | 3 | 10 reps | @9 |
| 5 | Upright Row (Barbell) | 3 | 10 reps | @9 |
| 6 | Dumbbell Bench Pullover | 3 | 12 reps | @9 |
| 7 | Hammer Curl | 3 | 12 reps | @9 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Wizard Slayer (Upper, Lower, Arms, Full body) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 60 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.
Wizard Slayer (Upper, Lower, Arms, Full body) is structured around 4 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Wizard Slayer (Upper, Lower, Arms, Full body) 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
