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Raider

by Bald Omni-Man
5,138 athletes joined

Upper/Lower Bodybuilding Program

4.41
(187 ratings)

PROGRAM DESCRIPTION

Program Goals

  1. Allow a everyone from a lighter beginner, to a more advanced trainee to put on slabs of muslce and build work capacity.

  2. Focus on robust exercise selection to get you jacked.

  3. Build end range mobility and stability in key areas that typically get injured

  4. Prepare you for a strength based program (if desired)

Read below for full program guide on Raider.

PROGRAM OVERVIEW

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Days Per Week
    4 days
  • Time Per Workout
    60 minutes
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 7
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
3A
Bicep Curl
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
AMRAP
4
Lateral Raise (Dumbbell)
3
AMRAP
5
Push Up Variation
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
3A
Bicep Curl
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
AMRAP
4
Lateral Raise (Dumbbell)
3
AMRAP
5
Push Up Variation
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
3A
Bicep Curl
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
AMRAP
4
Lateral Raise (Dumbbell)
3
AMRAP
5
Push Up Variation
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
3A
Bicep Curl
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
AMRAP
4
Lateral Raise (Dumbbell)
3
AMRAP
5
Push Up Variation
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
3A
Bicep Curl
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
AMRAP
4
Lateral Raise (Dumbbell)
3
AMRAP
5
Push Up Variation
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
3A
Bicep Curl
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
AMRAP
4
Lateral Raise (Dumbbell)
3
AMRAP
5
Push Up Variation
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 7
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
3A
Bicep Curl
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
AMRAP
4
Lateral Raise (Dumbbell)
3
AMRAP
5
Push Up Variation
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
3A
Bicep Curl
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
AMRAP
4
Lateral Raise (Dumbbell)
3
AMRAP
5
Push Up Variation
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
3A
Bicep Curl
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
AMRAP
4
Lateral Raise (Dumbbell)
3
AMRAP
5
Push Up Variation
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
7 reps
RPE 7
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
3A
Bicep Curl
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
AMRAP
4
Lateral Raise (Dumbbell)
3
AMRAP
5
Push Up Variation
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
3A
Bicep Curl
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
AMRAP
4
Lateral Raise (Dumbbell)
3
AMRAP
5
Push Up Variation
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
3A
Bicep Curl
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
AMRAP
4
Lateral Raise (Dumbbell)
3
AMRAP
5
Push Up Variation
2
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
9 reps
9 reps
RPE 7
2
Pull-Up
3
12-15 reps
3
Inverted Row
3
12-15 reps
4
Hamstring Curl
3
8-12 reps
5
Single Leg Extension
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
9 reps
9 reps
RPE 8
2
Pull-Up
3
12-15 reps
3
Inverted Row
3
12-15 reps
4
Hamstring Curl
3
8-12 reps
5
Single Leg Extension
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
9 reps
9 reps
RPE 9
2
Pull-Up
3
12-15 reps
3
Inverted Row
3
12-15 reps
4
Hamstring Curl
3
8-12 reps
5
Single Leg Extension
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 6
2
Pull-Up
3
12-15 reps
3
Inverted Row
3
12-15 reps
4
Hamstring Curl
3
8-12 reps
5
Single Leg Extension
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 7
2
Pull-Up
3
12-15 reps
3
Inverted Row
3
12-15 reps
4
Hamstring Curl
3
8-12 reps
5
Single Leg Extension
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 8
2
Pull-Up
3
12-15 reps
3
Inverted Row
3
12-15 reps
4
Hamstring Curl
3
8-12 reps
5
Single Leg Extension
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 9
2
Pull-Up
3
12-15 reps
3
Inverted Row
3
12-15 reps
4
Hamstring Curl
3
8-12 reps
5
Single Leg Extension
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
2
Pull-Up
3
12-15 reps
3
Inverted Row
3
12-15 reps
4
Hamstring Curl
3
8-12 reps
5
Single Leg Extension
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 7
2
Pull-Up
3
12-15 reps
3
Inverted Row
3
12-15 reps
4
Hamstring Curl
3
8-12 reps
5
Single Leg Extension
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 8
2
Pull-Up
3
12-15 reps
3
Inverted Row
3
12-15 reps
4
Hamstring Curl
3
8-12 reps
5
Single Leg Extension
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 7
2
Pull-Up
3
12-15 reps
3
Inverted Row
3
12-15 reps
4
Hamstring Curl
3
8-12 reps
5
Single Leg Extension
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 10
2
Pull-Up
3
12-15 reps
3
Inverted Row
3
12-15 reps
4
Hamstring Curl
3
8-12 reps
5
Single Leg Extension
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
12 reps
12 reps
RPE 7
2
Rear Delt Fly (Machine)
3
10-15 reps
3A
Hammer Curl
3
8-12 reps
3B
Tricep Dip
3
AMRAP
4
Lateral Raise (Cable)
3
AMRAP
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
12 reps
12 reps
RPE 8
2
Rear Delt Fly (Machine)
3
10-15 reps
3A
Hammer Curl
3
8-12 reps
3B
Tricep Dip
3
AMRAP
4
Lateral Raise (Cable)
3
AMRAP
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
12 reps
12 reps
RPE 9
2
Rear Delt Fly (Machine)
3
10-15 reps
3A
Hammer Curl
3
8-12 reps
3B
Tricep Dip
3
AMRAP
4
Lateral Raise (Cable)
3
AMRAP
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 7
2
Rear Delt Fly (Machine)
3
10-15 reps
3A
Hammer Curl
3
8-12 reps
3B
Tricep Dip
3
AMRAP
4
Lateral Raise (Cable)
3
AMRAP
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 8
2
Rear Delt Fly (Machine)
3
10-15 reps
3A
Hammer Curl
3
8-12 reps
3B
Tricep Dip
3
AMRAP
4
Lateral Raise (Cable)
3
AMRAP
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 9
2
Rear Delt Fly (Machine)
3
10-15 reps
3A
Hammer Curl
3
8-12 reps
3B
Tricep Dip
3
AMRAP
4
Lateral Raise (Cable)
3
AMRAP
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
8 reps
10 reps
RPE 7
2
Rear Delt Fly (Machine)
3
10-15 reps
3A
Hammer Curl
3
8-12 reps
3B
Tricep Dip
3
AMRAP
4
Lateral Raise (Cable)
3
AMRAP
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
8 reps
10 reps
RPE 8
2
Rear Delt Fly (Machine)
3
10-15 reps
3A
Hammer Curl
3
8-12 reps
3B
Tricep Dip
3
AMRAP
4
Lateral Raise (Cable)
3
AMRAP
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
8 reps
10 reps
RPE 9
2
Rear Delt Fly (Machine)
3
10-15 reps
3A
Hammer Curl
3
8-12 reps
3B
Tricep Dip
3
AMRAP
4
Lateral Raise (Cable)
3
AMRAP
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
7 reps
RPE 7
2
Rear Delt Fly (Machine)
3
10-15 reps
3A
Hammer Curl
3
8-12 reps
3B
Tricep Dip
3
AMRAP
4
Lateral Raise (Cable)
3
AMRAP
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
5 reps
RPE 8
2
Rear Delt Fly (Machine)
3
10-15 reps
3A
Hammer Curl
3
8-12 reps
3B
Tricep Dip
3
AMRAP
4
Lateral Raise (Cable)
3
AMRAP
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
5 reps
RPE 10
2
Rear Delt Fly (Machine)
3
10-15 reps
3A
Hammer Curl
3
8-12 reps
3B
Tricep Dip
3
AMRAP
4
Lateral Raise (Cable)
3
AMRAP
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
9 reps
9 reps
RPE 7
2
Chest Supported Row (Machine)
3
12-15 reps
3
Leg Press
3
6-12 reps
4
Hip Thrust (Barbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
9 reps
9 reps
RPE 8
2
Chest Supported Row (Machine)
3
12-15 reps
3
Leg Press
3
6-12 reps
4
Hip Thrust (Barbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
9 reps
9 reps
RPE 7
2
Chest Supported Row (Machine)
3
12-15 reps
3
Leg Press
3
6-12 reps
4
Hip Thrust (Barbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
7 reps
7 reps
RPE 9
2
Chest Supported Row (Machine)
3
12-15 reps
3
Leg Press
3
6-12 reps
4
Hip Thrust (Barbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
7 reps
7 reps
RPE 7
2
Chest Supported Row (Machine)
3
12-15 reps
3
Leg Press
3
6-12 reps
4
Hip Thrust (Barbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
7 reps
7 reps
RPE 8
2
Chest Supported Row (Machine)
3
12-15 reps
3
Leg Press
3
6-12 reps
4
Hip Thrust (Barbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
7 reps
7 reps
RPE 7
2
Chest Supported Row (Machine)
3
12-15 reps
3
Leg Press
3
6-12 reps
4
Hip Thrust (Barbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 9
2
Chest Supported Row (Machine)
3
12-15 reps
3
Leg Press
3
6-12 reps
4
Hip Thrust (Barbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
2
Chest Supported Row (Machine)
3
12-15 reps
3
Leg Press
3
6-12 reps
4
Hip Thrust (Barbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
2
Chest Supported Row (Machine)
3
12-15 reps
3
Leg Press
3
6-12 reps
4
Hip Thrust (Barbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
2
Chest Supported Row (Machine)
3
12-15 reps
3
Leg Press
3
6-12 reps
4
Hip Thrust (Barbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 10
2
Chest Supported Row (Machine)
3
12-15 reps
3
Leg Press
3
6-12 reps
4
Hip Thrust (Barbell)
3
6-10 reps
WHAT PEOPLE ARE SAYING(187 ratings)
Only ratings with written feedback are displayed here.
4.41 / 5
Brennon A.Age 29, Man
3 days ago
11 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Wrapping up the 12th week of the program, and I would highly recommend! I love the integration of calisthenics  and I feel like I’m getting a damn good session in about an hour.  I believe I will be sticking with this program indefinitely for the time being. My only complaint with the program is that Paris instructs you to super set calves or abs while doing most of the movements. That’s fine if you have a home gym, but pretty unrealistic if you are lifting at a commercial gym.  I just added them on at the beginning or end of the workout though, so it’s really not a big deal.
Jose L.Age 25, Man
7 days ago
9 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Newbie benching 225 for 5 in 12 weeks so im guessimg pretty solid. Thinking about running another 12 weeks with slight modifications.
Show All Reviews

Program Instructions

Progress for Bodybuilding Exercises

Dynamic Double Progression (click link to watch video if you're not familiar) is to be used on all bodybuilding exercises. Effort is the name of the name of the game here. When you reach the top end of the sets and reps, add weight and repeat in the same rep range. The volume that you get here is a huge driver of progress for your program, so put your best foot forward. (Follow the progressions otherwise detailed in the program)

How to Select Movements

The Basics

There is almost no wrong answer. Effort, consistency, calories, sleep. These are all things you need to worry about a lot more than the specific exercise you're picking. If the target muscles are being worked, you picked the right exercise.

Video

How to Bias Specific Muscles

Once you understand the basics, you may want to bias certain muscles to bring up your physique or to improve your strengtth. Watch the applicable video in my Final Answer Playlist to assist with that.

Video

Program FAQ

What is RPE?

It's Giga brain for "leave some reps in the tank" RPE 7 means you left 3 reps in the tank, RPE 8 means you left 2 reps , RPE 9 is 1 rep in the tank, and RPE 10 is zero reps left in the tank

  • RPE 10 = Concentric Failure, you physically cannot do another rep after trying

  • RPE 9 = Could have grinded out another rep

  • RPE 8 = Hard, but could have done two more reps

  • RPE 7 = Fairly challenging, could have done 3 more reps

  • RPE 6 = Feels like a warm up set, could have done 4 more reps, great for deloads

I Over/Undershot My RPE. HELP

If you overshoot, that's cool. Just make your back off sets a little bit easier than what is calculated for you. If you undershoot, make your back offs a little harder, OR just bump up weight and go for another top set.

Can I add more volume in general?

If you want to add volume to the program, add it to the bodybuilding portion AS NEEDED (not as WANTED). Before adding volume, ensure that the reps you are doing are of HIGH quality first.

What is Myorep match?

Myorep match is a Giga brain way of saying "use rest pauses on your second and third sets so that they can match your first set's Rep count" Use the same exercise for your Myorep match sets.

How do I pick my top set weights?

Do warm up sets of however many reps you have prescribed for the day, adding chunks of weight each time until you get to about 80-90% of whatever number you have in mind for the day. If your last warm up feels and looks junky, go conservative, if it feels and looks good, go for that number you had in mind.

How often do I swap movements?

Once you can no longer beat the books (add weight, reps, sets) and follow a double progression - IF AND ONLY IF you're eating enough, sleeping enough, hydrating, and getting your electrolytes in. If you are failing to do any of these to the best of your ability, you need to fix those first. If you're doing everything you need to do outside of the gym to support your training, you'll find that you need to swap hypertrophy movements every 6-8 weeks.

What are my rest days?

It's a standard Upper, Lower, rest, upper, lower, rest x2. You can add more rest as needed