Raider

by Bald Omni-Man

5,474 athletes joined

Upper/Lower Bodybuilding Program

4.40

(210 ratings)

PROGRAM DESCRIPTION

Program Goals

Allow a everyone from a lighter beginner, to a more advanced trainee to put on slabs of muslce and build work capacity.
Focus on robust exercise selection to get you jacked.
Build end range mobility and stability in key areas that typically get injured
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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4.8 Stars with 10, 000+ Ratings

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

Bench Press (Barbell)

12 reps

RPE 7

Rear Delt Fly (Dumbbell)

10-15 reps

Bicep Curl

8-12 reps

Tricep Pushdown (Cable)

AMRAP

Lateral Raise (Dumbbell)

AMRAP

Push Up Variation

15-20 reps

Day 1

Bench Press (Barbell)

12 reps

RPE 8

Rear Delt Fly (Dumbbell)

10-15 reps

Bicep Curl

8-12 reps

Tricep Pushdown (Cable)

AMRAP

Lateral Raise (Dumbbell)

AMRAP

Push Up Variation

15-20 reps

Day 1

Bench Press (Barbell)

12 reps

RPE 9

Rear Delt Fly (Dumbbell)

10-15 reps

Bicep Curl

8-12 reps

Tricep Pushdown (Cable)

AMRAP

Lateral Raise (Dumbbell)

AMRAP

Push Up Variation

15-20 reps

Day 1

Bench Press (Barbell)

10 reps

RPE 7

Rear Delt Fly (Dumbbell)

10-15 reps

Bicep Curl

8-12 reps

Tricep Pushdown (Cable)

AMRAP

Lateral Raise (Dumbbell)

AMRAP

Push Up Variation

15-20 reps

Day 1

Bench Press (Barbell)

10 reps

RPE 8

Rear Delt Fly (Dumbbell)

10-15 reps

Bicep Curl

8-12 reps

Tricep Pushdown (Cable)

AMRAP

Lateral Raise (Dumbbell)

AMRAP

Push Up Variation

15-20 reps

Day 1

Bench Press (Barbell)

10 reps

RPE 9

Rear Delt Fly (Dumbbell)

10-15 reps

Bicep Curl

8-12 reps

Tricep Pushdown (Cable)

AMRAP

Lateral Raise (Dumbbell)

AMRAP

Push Up Variation

15-20 reps

Day 1

Bench Press (Barbell)

8 reps

10 reps

RPE 7

Rear Delt Fly (Dumbbell)

10-15 reps

Bicep Curl

8-12 reps

Tricep Pushdown (Cable)

AMRAP

Lateral Raise (Dumbbell)

AMRAP

Push Up Variation

15-20 reps

Day 1

Bench Press (Barbell)

8 reps

10 reps

RPE 8

Rear Delt Fly (Dumbbell)

10-15 reps

Bicep Curl

8-12 reps

Tricep Pushdown (Cable)

AMRAP

Lateral Raise (Dumbbell)

AMRAP

Push Up Variation

15-20 reps

Day 1

Bench Press (Barbell)

8 reps

10 reps

RPE 9

Rear Delt Fly (Dumbbell)

10-15 reps

Bicep Curl

8-12 reps

Tricep Pushdown (Cable)

AMRAP

Lateral Raise (Dumbbell)

AMRAP

Push Up Variation

15-20 reps

Day 1

Bench Press (Barbell)

5 reps

7 reps

RPE 7

Rear Delt Fly (Dumbbell)

10-15 reps

Bicep Curl

8-12 reps

Tricep Pushdown (Cable)

AMRAP

Lateral Raise (Dumbbell)

AMRAP

Push Up Variation

15-20 reps

Day 1

Bench Press (Barbell)

5 reps

RPE 8

Rear Delt Fly (Dumbbell)

10-15 reps

Bicep Curl

8-12 reps

Tricep Pushdown (Cable)

AMRAP

Lateral Raise (Dumbbell)

AMRAP

Push Up Variation

15-20 reps

Day 1

Bench Press (Barbell)

5 reps

RPE 10

Rear Delt Fly (Dumbbell)

10-15 reps

Bicep Curl

8-12 reps

Tricep Pushdown (Cable)

AMRAP

Lateral Raise (Dumbbell)

AMRAP

Push Up Variation

15-20 reps

Day 2

Deadlift (Barbell)

9 reps

RPE 7

Pull-Up

12-15 reps

Inverted Row

12-15 reps

Hamstring Curl

8-12 reps

Single Leg Extension

8-12 reps

Day 2

Deadlift (Barbell)

9 reps

RPE 8

Pull-Up

12-15 reps

Inverted Row

12-15 reps

Hamstring Curl

8-12 reps

Single Leg Extension

8-12 reps

Day 2

Deadlift (Barbell)

9 reps

RPE 9

Pull-Up

12-15 reps

Inverted Row

12-15 reps

Hamstring Curl

8-12 reps

Single Leg Extension

8-12 reps

Day 2

Deadlift (Barbell)

7 reps

RPE 6

Pull-Up

12-15 reps

Inverted Row

12-15 reps

Hamstring Curl

8-12 reps

Single Leg Extension

8-12 reps

Day 2

Deadlift (Barbell)

7 reps

RPE 7

Pull-Up

12-15 reps

Inverted Row

12-15 reps

Hamstring Curl

8-12 reps

Single Leg Extension

8-12 reps

Day 2

Deadlift (Barbell)

7 reps

RPE 8

Pull-Up

12-15 reps

Inverted Row

12-15 reps

Hamstring Curl

8-12 reps

Single Leg Extension

8-12 reps

Day 2

Deadlift (Barbell)

7 reps

RPE 9

Pull-Up

12-15 reps

Inverted Row

12-15 reps

Hamstring Curl

8-12 reps

Single Leg Extension

8-12 reps

Day 2

Deadlift (Barbell)

5 reps

RPE 6

Pull-Up

12-15 reps

Inverted Row

12-15 reps

Hamstring Curl

8-12 reps

Single Leg Extension

8-12 reps

Day 2

Deadlift (Barbell)

5 reps

RPE 7

Pull-Up

12-15 reps

Inverted Row

12-15 reps

Hamstring Curl

8-12 reps

Single Leg Extension

8-12 reps

Day 2

Deadlift (Barbell)

5 reps

RPE 8

Pull-Up

12-15 reps

Inverted Row

12-15 reps

Hamstring Curl

8-12 reps

Single Leg Extension

8-12 reps

Day 2

Deadlift (Barbell)

5 reps

RPE 7

Pull-Up

12-15 reps

Inverted Row

12-15 reps

Hamstring Curl

8-12 reps

Single Leg Extension

8-12 reps

Day 2

Deadlift (Barbell)

5 reps

RPE 10

Pull-Up

12-15 reps

Inverted Row

12-15 reps

Hamstring Curl

8-12 reps

Single Leg Extension

8-12 reps

Day 3

Overhead Press (Barbell)

12 reps

RPE 7

Rear Delt Fly (Machine)

10-15 reps

Hammer Curl

8-12 reps

Tricep Dip

AMRAP

Lateral Raise (Cable)

AMRAP

Seated Shoulder Press (Dumbbell)

15-20 reps

Day 3

Overhead Press (Barbell)

12 reps

RPE 8

Rear Delt Fly (Machine)

10-15 reps

Hammer Curl

8-12 reps

Tricep Dip

AMRAP

Lateral Raise (Cable)

AMRAP

Seated Shoulder Press (Dumbbell)

15-20 reps

Day 3

Overhead Press (Barbell)

12 reps

RPE 9

Rear Delt Fly (Machine)

10-15 reps

Hammer Curl

8-12 reps

Tricep Dip

AMRAP

Lateral Raise (Cable)

AMRAP

Seated Shoulder Press (Dumbbell)

15-20 reps

Day 3

Overhead Press (Barbell)

10 reps

RPE 7

Rear Delt Fly (Machine)

10-15 reps

Hammer Curl

8-12 reps

Tricep Dip

AMRAP

Lateral Raise (Cable)

AMRAP

Seated Shoulder Press (Dumbbell)

15-20 reps

Day 3

Overhead Press (Barbell)

10 reps

RPE 8

Rear Delt Fly (Machine)

10-15 reps

Hammer Curl

8-12 reps

Tricep Dip

AMRAP

Lateral Raise (Cable)

AMRAP

Seated Shoulder Press (Dumbbell)

15-20 reps

Day 3

Overhead Press (Barbell)

10 reps

RPE 9

Rear Delt Fly (Machine)

10-15 reps

Hammer Curl

8-12 reps

Tricep Dip

AMRAP

Lateral Raise (Cable)

AMRAP

Seated Shoulder Press (Dumbbell)

15-20 reps

Day 3

Overhead Press (Barbell)

8 reps

10 reps

RPE 7

Rear Delt Fly (Machine)

10-15 reps

Hammer Curl

8-12 reps

Tricep Dip

AMRAP

Lateral Raise (Cable)

AMRAP

Seated Shoulder Press (Dumbbell)

15-20 reps

Day 3

Overhead Press (Barbell)

8 reps

10 reps

RPE 8

Rear Delt Fly (Machine)

10-15 reps

Hammer Curl

8-12 reps

Tricep Dip

AMRAP

Lateral Raise (Cable)

AMRAP

Seated Shoulder Press (Dumbbell)

15-20 reps

Day 3

Overhead Press (Barbell)

8 reps

10 reps

RPE 9

Rear Delt Fly (Machine)

10-15 reps

Hammer Curl

8-12 reps

Tricep Dip

AMRAP

Lateral Raise (Cable)

AMRAP

Seated Shoulder Press (Dumbbell)

15-20 reps

Day 3

Overhead Press (Barbell)

5 reps

7 reps

RPE 7

Rear Delt Fly (Machine)

10-15 reps

Hammer Curl

8-12 reps

Tricep Dip

AMRAP

Lateral Raise (Cable)

AMRAP

Seated Shoulder Press (Dumbbell)

15-20 reps

Day 3

Overhead Press (Barbell)

5 reps

RPE 8

Rear Delt Fly (Machine)

10-15 reps

Hammer Curl

8-12 reps

Tricep Dip

AMRAP

Lateral Raise (Cable)

AMRAP

Seated Shoulder Press (Dumbbell)

15-20 reps

Day 3

Overhead Press (Barbell)

5 reps

RPE 10

Rear Delt Fly (Machine)

10-15 reps

Hammer Curl

8-12 reps

Tricep Dip

AMRAP

Lateral Raise (Cable)

AMRAP

Seated Shoulder Press (Dumbbell)

15-20 reps

Day 4

Squat (Barbell)

9 reps

RPE 7

Chest Supported Row (Machine)

12-15 reps

Leg Press

6-12 reps

Hip Thrust (Barbell)

6-10 reps

Day 4

Squat (Barbell)

9 reps

RPE 8

Chest Supported Row (Machine)

12-15 reps

Leg Press

6-12 reps

Hip Thrust (Barbell)

6-10 reps

Day 4

Squat (Barbell)

9 reps

RPE 7

Chest Supported Row (Machine)

12-15 reps

Leg Press

6-12 reps

Hip Thrust (Barbell)

6-10 reps

Day 4

Squat (Barbell)

7 reps

RPE 9

Chest Supported Row (Machine)

12-15 reps

Leg Press

6-12 reps

Hip Thrust (Barbell)

6-10 reps

Day 4

Squat (Barbell)

7 reps

RPE 7

Chest Supported Row (Machine)

12-15 reps

Leg Press

6-12 reps

Hip Thrust (Barbell)

6-10 reps

Day 4

Squat (Barbell)

7 reps

RPE 8

Chest Supported Row (Machine)

12-15 reps

Leg Press

6-12 reps

Hip Thrust (Barbell)

6-10 reps

Day 4

Squat (Barbell)

7 reps

RPE 7

Chest Supported Row (Machine)

12-15 reps

Leg Press

6-12 reps

Hip Thrust (Barbell)

6-10 reps

Day 4

Squat (Barbell)

5 reps

RPE 9

Chest Supported Row (Machine)

12-15 reps

Leg Press

6-12 reps

Hip Thrust (Barbell)

6-10 reps

Day 4

Squat (Barbell)

5 reps

RPE 7

Chest Supported Row (Machine)

12-15 reps

Leg Press

6-12 reps

Hip Thrust (Barbell)

6-10 reps

Day 4

Squat (Barbell)

5 reps

RPE 8

Chest Supported Row (Machine)

12-15 reps

Leg Press

6-12 reps

Hip Thrust (Barbell)

6-10 reps

Day 4

Squat (Barbell)

5 reps

RPE 7

Chest Supported Row (Machine)

12-15 reps

Leg Press

6-12 reps

Hip Thrust (Barbell)

6-10 reps

Day 4

Squat (Barbell)

5 reps

RPE 10

Chest Supported Row (Machine)

12-15 reps

Leg Press

6-12 reps

Hip Thrust (Barbell)

6-10 reps

WHAT PEOPLE ARE SAYING(210 ratings)

Only ratings with written feedback are displayed here.

4.40 / 5

Andrew N.Age 22, Man

3 days ago

11 weeks complete

1 year of prior experience

As expected strength gains

More than expected muscle gains

Marginal modifications

One of my favourite programs on this app so far🙌 really enjoyed the progression system and noticed my strength increase and the amount of muscle I gained!

BernhardMan

3 days ago

1 week complete

2 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

3.Edit Good Programm running the 2. Time, but first some critiques about the BOOSTCAMP Implementation: - BOM implemented REP into the main lifts, but Boostcamp doesn't show last weeks weights because they were with a different REP - The Ab, Forearm, and Calf work has to be added every single time. I get it's a Pro feature to edit programms, but since BOM specifically recommends it i think it would be neat if they were included by default. - Supersetting on Day 2 for Hamstring Curls and Leg Extensions is not marked correct. -Boostcamp shows Ads for Pro almost everytime i change the App to set some music etc. This blocks the App for almost 20s which is infuriating. I get that Boostcamp needs Ads, but they just show up to often. -Boostcamp sometimes can't load the programm properly when you want to resume it. Im thinking about running Raider from a different App/ Spreadsheets at this Point. Original Review: Good after 6 weeks. Have added some kG and Reps to almost any lift. Some explanations are lacking if you only look in the App description. I would advise to look up Baldomnimans Youtube channel for more detailed Info. I personally was really satisfied with the Workout Rotation and the Excercise selection, or better said the freedom of variation selection. Altough my Gains are lacking, it‘s still quite fun. Maybe the Gain lack because of stress outside of the gym. 1.Edit: 12 weeks done. Second half went really good. Great strength gains

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