Beast Slayer Evolution: Black Swordsman
Bald Omni Man's personal bodybuilding/bench program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell Row | 3 | 0 reps | 60% |
| 2 | Squat (Paused) | 3 | 0 reps | 60% |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 8–20 reps | — |
| 4 | Sissy Squat Or Leg Extension (Swap This Out For Either) | 2 | 8–12 reps | — |
| 5 | Seated Or Lying Hamstring Curl (Swap This Out For Either) | 2 | 10–20 reps | — |
| 6 | Calf Raise of Choice | 3 | 8–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 0 reps | 60% |
| Superset | ||||
| 2A | Meadows Curl | 3 | 0 reps | 60% |
| 2B | Overhead Extension (EZ Bar) | 3 | 0 reps | 60% |
| Superset | ||||
| 3A | V-Handle Tricep Pushdown (Cable) | 3 | 8–15 reps | — |
| 3B | Reverse Bicep Curl (Dumbbell) | 3 | 8–12 reps | — |
| 4 | Machine Or Cable Lateral Raise (Swap This Out For Either) | 2 | 8–15 reps | — |
| 5 | Reverse Pec Deck | 2 | 8–12 reps | — |
| 6 | Weighted Sit Up | 2 | 10–15 reps | — |
| 7 | Hanging Leg Raise | 2 | 10–15 reps | — |
| 8 | Neck Isolation | 2 | 10–20 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pause Camber Bar Bench OR FULL ROM Dumbbell Bench (Swap This Out For Either) | 4 | — |
| 2 | Seated Overhead Press (Barbell) | 3 | 8–12 reps |
| Superset | |||
| 3A | Alternating Hammer Curl | 3 | 8–12 reps |
| 3B | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| Superset | |||
| 4A | Tricep Rope Push Down (Cable) | 3 | 10–15 reps |
| 4B | Reverse Bicep Curl (Dumbbell) | 2 | 8–12 reps |
| 5 | Weighted Sit Up | 2 | 10–15 reps |
| 6 | Hanging Leg Raise | 2 | 10–15 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 0 reps | 60% |
| 2 | High Bar Squat (Barbell) | 3 | 0 reps | 60% |
| 3 | Belt Squat Or Leg Press (Swap This Out For Either) | 2 | 8–15 reps | — |
| 4 | Sissy Squat Or Leg Extension (Swap This Out For Either) | 2 | 10–15 reps | — |
| 5 | Calf Raise of Choice | 3 | 6–12 reps | — |
| 6 | Single-Leg Leg Curl | 3 | 8–15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pause Camber Bar Bench OR FULL ROM Dumbbell Bench (Swap This Out For Either) | 5 | 0+ reps |
| 2 | Chin-Up (Weighted) | 3 | 8–12 reps |
| Superset | |||
| 3A | Seated Dumbbell Curl | 3 | 8–12 reps |
| 3B | Single Arm French Press Or Overhead Rope Extension (Swap This Out For Either) | 3 | 8–12 reps |
| Superset | |||
| 4A | Tricep Pushdown Or Skullcrusher (Swap This Out For Either)) | 3 | 6–10 reps |
| 4B | Bayesian Curl Or Behind The Back Cable Curl (Swap This Out For Either) | 2 | 10–15 reps |
| 5 | Neck Isolation | 3 | 10–15 reps |
| 6 | Weighted Sit Up | 2 | 10–15 reps |
| 7 | Hanging Leg Raise | 2 | 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, Beast Slayer Evolution: Black Swordsman 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 80 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.
Beast Slayer Evolution: Black Swordsman 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.
Beast Slayer Evolution: Black Swordsman 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
