202 reviews for Raider

6 weeks complete

4 years of prior experience

As expected strength gains

More than expected muscle gains

I'm just now starting week 7 on the program, I've got to say. I've made some decent gains despite being locked into going to planet fitness, (no deadlifts and Smith machine everything) I do want to point out the ab supersets on every workout is fantastic, this is perfect for a cut imo. I've been running with weighted ab pull downs and leg raises. Good upper and lower and obl My real gripe with the program is it doesn't feel like there's enough upper back or chest. Very shoulder focused. I've been adding 4 extra sets to the biceps on upper day, and matching sets of triceps. I've also added wider range of upper back. Straight bar lat pull downs, cross body lat pull downs(best imo) and face pulls- another clutch. Seems to a beginner focused program but with a few tweaks it has a good foundation.

9 weeks complete

5 years of prior experience

Less than expected strength gains

Less than expected muscle gains

Absolutely garbage strength gains on the main lifts (squat, bench, deadlift, OHP) due to the progression scheme, despite doing everything the program asked for. The other isolation lifts went up great, I added more weight on my Preacher curl than I did on my Bench Press in 5 months. Bench went from 165x8 to 175x8 in 5 months of bulking. Deadlift went from 300x10, to 345x5. A good chunk of the back off sets for the main lifts range from 5-10 reps in reserve. By the programs own definition, these sets are a “waste of time lol”. I previously added more strength on my bench just doing double progression, which explains why all my isolation work went up just fine but the main lifts went terribly. Perhaps I did something wrong, I have no idea but I can say I honestly did everything I was supposed to according to the program description and gave it my best effort. Overall, I think the program is terrible because of the main lift progression. The rest of the program is fine. Would not recommend to anyone because it needlessly overcomplicates lifts for terrible results. Ran the program for the full 12 weeks, then restarted it for another 9 weeks before cutting l.

3 weeks complete

Less than expected strength gains

As expected muscle gains

It’s nice and effective

6 weeks complete

4 years of prior experience

As expected strength gains

As expected muscle gains

Solid program. After ~3 years away from any barbell movements, I’ve added weight to each compound lift and noticed a slight improvement to endurance. Not without its gaps imo, but in general its got the important stuff, its the right mix of simple and challenging, and its pretty scalable, making it a good general meat and potatoes program Good for: new lifters, experienced trainees returning to weightlifting or looking for something simple and effective Not good for: Pure hypertrophy/pure strength, sport or activity specific training Some caveats: - the effectiveness comes from combination of DDP method and good training techniques, meaning you gotta commit to following the program. - Each workout is front-loaded with the heavy lifts, making everything that follows extremely demanding. Less experienced lifters and even those with average work capacity will need to make some modifications - The more experienced you are, the longer it will take to see results. This is true for pretty much any program but bears repeating.

3 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Thanks :)

11 weeks complete

4 years of prior experience

As expected strength gains

As expected muscle gains

Doing this program on a cut so I lost strength in some areas, mainly bench press. But I don’t normally do barbell shoulder press or abs and this program incorporated them in well. I love the structure, I added in sets where I want to grow, swapped row and hip hinge variations. Overall great way to keep track of progress. I plan to run this for a while. Excited to see where this takes me in a caloric surplus.

5 weeks complete

1 year of prior experience

More than expected strength gains

More than expected muscle gains

Perfect

3 weeks complete

4 years of prior experience

As expected strength gains

As expected muscle gains

Good (trust)

11 weeks complete

7 years of prior experience

As expected strength gains

As expected muscle gains

Awesome program. I did 225 for 5 on Bench. Never did more than one for that weight previously.

9 weeks complete

3 years of prior experience

As expected strength gains

More than expected muscle gains

Great progression scheme. Making steady progress without overtraining The program is easily adaptable to your exercise preferences