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Black Swordsman - Bald Omni Man

by Roshen T.
89 athletes joined
5.0
(1 rating)

Program Description

This program is centered around Bald Omni Man adding 5-10 lbs of mass, while mataining 14-17% bodyfat (maintaining a "Beach Lean" physique). As such, he is pushing lower body volume to the limit, as this is the area that has the most size potential on my body. His program in general was created based on attacking his "lowest hanging fruits" so thathe can create the Ultimate Omni Man. Volumes are very high across the board, featuring THREE ARM DAYS as well, and a lot of ab volume.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 15, 2024 11:31
  • Last Edited
    Dec 16, 2024 12:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
20-
10-12 reps
RPE 10
-
2
Seated Calf Raise
4
8-15 reps
-
3
Hack Squat
1
1
20-
10-12 reps
RPE 10
-
4
Paused Single Leg Press
3
8-15 reps
-
5
Seated Hamstring Curl
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
15-
-
RPE 10
RPE 7
2
Seated Calf Raise
4
8-15 reps
-
3
Hack Squat
1
2
15-
-
RPE 10
RPE 7
4
Paused Single Leg Press
3
8-15 reps
-
5
Seated Hamstring Curl
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
12-
-
RPE 10
RPE 7
2
Seated Calf Raise
4
8-15 reps
-
3
Hack Squat
1
2
12-
-
RPE 10
RPE 7
4
Paused Single Leg Press
3
8-15 reps
-
5
Seated Hamstring Curl
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10-
-
RPE 10
RPE 7
2
Seated Calf Raise
4
8-15 reps
-
3
Hack Squat
1
2
10-
-
RPE 10
RPE 7
4
Paused Single Leg Press
3
8-15 reps
-
5
Seated Hamstring Curl
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-
-
RPE 10
RPE 7
2
Seated Calf Raise
4
8-15 reps
-
3
Hack Squat
1
2
8-
-
RPE 10
RPE 7
4
Paused Single Leg Press
3
8-15 reps
-
5
Seated Hamstring Curl
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5+ reps
-
2
Seated Calf Raise
4
8-15 reps
-
3
Hack Squat
3
5+ reps
-
4
Paused Single Leg Press
3
8-15 reps
-
5
Seated Hamstring Curl
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
20-
10-12 reps
RPE 10
-
2
Seated Calf Raise
4
8-15 reps
-
3
Hack Squat
1
1
20-
10-12 reps
RPE 10
-
4
Paused Single Leg Press
3
8-15 reps
-
5
Seated Hamstring Curl
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
15-
-
RPE 10
RPE 7
2
Seated Calf Raise
4
8-15 reps
-
3
Hack Squat
1
2
15-
-
RPE 10
RPE 7
4
Paused Single Leg Press
3
8-15 reps
-
5
Seated Hamstring Curl
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
12-
8-
RPE 10
RPE 7
2
Seated Calf Raise
4
8-15 reps
-
3
Hack Squat
1
2
12-
8-
RPE 10
RPE 7
4
Paused Single Leg Press
3
8-15 reps
-
5
Seated Hamstring Curl
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10-
7-
RPE 10
RPE 7
2
Seated Calf Raise
4
8-15 reps
-
3
Hack Squat
1
2
10-
7-
RPE 10
RPE 7
4
Paused Single Leg Press
3
8-15 reps
-
5
Seated Hamstring Curl
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
60%
2
Standing Or Seated Alternating Dumbbell Curl
1
1
20-
10-12 reps
RPE 10
-
3
French Press
1
1
20-
10-12 reps
RPE 10
-
4
V Bar Pressdown
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Weighted Sit-Ups
4
10-15 reps
-
7
Leg Raise (Captain's Chair)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
63%
2
Standing Or Seated Alternating Dumbbell Curl
1
2
15-
-
RPE 10
RPE 7
3
French Press
1
2
15-
-
RPE 10
RPE 7
4
V Bar Pressdown
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Weighted Sit-Ups
4
10-15 reps
-
7
Leg Raise (Captain's Chair)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
66%
2
Standing Or Seated Alternating Dumbbell Curl
1
2
12-
-
RPE 10
RPE 7
3
French Press
1
2
12-
-
RPE 10
RPE 7
4
V Bar Pressdown
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Weighted Sit-Ups
4
10-15 reps
-
7
Leg Raise (Captain's Chair)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
70%
2
Standing Or Seated Alternating Dumbbell Curl
1
2
10-
-
RPE 10
RPE 7
3
French Press
1
2
10-
-
RPE 10
RPE 7
4
V Bar Pressdown
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Weighted Sit-Ups
4
10-15 reps
-
7
Leg Raise (Captain's Chair)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
73%
2
Standing Or Seated Alternating Dumbbell Curl
1
2
8-
-
RPE 10
RPE 7
3
French Press
1
2
8-
-
RPE 10
RPE 7
4
V Bar Pressdown
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Weighted Sit-Ups
4
10-15 reps
-
7
Leg Raise (Captain's Chair)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
76%
2
Standing Or Seated Alternating Dumbbell Curl
3
5+ reps
-
3
French Press
3
5+ reps
-
4
V Bar Pressdown
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Weighted Sit-Ups
4
10-15 reps
-
7
Leg Raise (Captain's Chair)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
80%
2
Standing Or Seated Alternating Dumbbell Curl
1
1
20-
10-12 reps
RPE 10
-
3
French Press
1
1
20-
10-12 reps
RPE 10
-
4
V Bar Pressdown
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Weighted Sit-Ups
4
10-15 reps
-
7
Leg Raise (Captain's Chair)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
83%
2
Standing Or Seated Alternating Dumbbell Curl
1
2
15-
10-
RPE 10
RPE 7
3
French Press
1
2
15-
10-
RPE 10
RPE 7
4
V Bar Pressdown
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Weighted Sit-Ups
4
10-15 reps
-
7
Leg Raise (Captain's Chair)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
85%
2
Standing Or Seated Alternating Dumbbell Curl
1
2
12-
8-
RPE 10
RPE 7
3
French Press
1
2
12-
8-
RPE 10
RPE 7
4
V Bar Pressdown
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Weighted Sit-Ups
4
10-15 reps
-
7
Leg Raise (Captain's Chair)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
87%
2
Standing Or Seated Alternating Dumbbell Curl
1
2
10-
7-
RPE 10
RPE 7
3
French Press
1
2
10-
7-
RPE 10
RPE 7
4
V Bar Pressdown
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Weighted Sit-Ups
4
10-15 reps
-
7
Leg Raise (Captain's Chair)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1
1
20-
10-12 reps
-
-
2
Seated Overhead Press (Barbell)
1
1
20-
10-12 reps
-
-
3A
Rear Delt Skier
3
8-15 reps
-
3B
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
5-10 reps
-
5
Reverse Curl With Slow Negative
3
8-12 reps
-
6
V Bar Or Straight Bar Pressdown
3
8-12 reps
-
7A
Hanging Leg Raise
3
8-15 reps
-
7B
Decline Sit-Up
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1
2
15-
-
RPE 10
RPE 7
2
Seated Overhead Press (Barbell)
1
2
15-
-
RPE 10
RPE 7
3A
Rear Delt Skier
3
8-15 reps
-
3B
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
5-10 reps
-
5
Reverse Curl With Slow Negative
3
8-12 reps
-
6
V Bar Or Straight Bar Pressdown
3
8-12 reps
-
7A
Hanging Leg Raise
3
8-15 reps
-
7B
Decline Sit-Up
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1
2
12-
-
RPE 10
RPE 7
2
Seated Overhead Press (Barbell)
1
2
12-
-
RPE 10
RPE 7
3A
Rear Delt Skier
3
8-15 reps
-
3B
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
5-10 reps
-
5
Reverse Curl With Slow Negative
3
8-12 reps
-
6
V Bar Or Straight Bar Pressdown
3
8-12 reps
-
7A
Hanging Leg Raise
3
8-15 reps
-
7B
Decline Sit-Up
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1
2
10-
-
RPE 10
RPE 7
2
Seated Overhead Press (Barbell)
1
2
10-
-
RPE 10
RPE 7
3A
Rear Delt Skier
3
8-15 reps
-
3B
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
5-10 reps
-
5
Reverse Curl With Slow Negative
3
8-12 reps
-
6
V Bar Or Straight Bar Pressdown
3
8-12 reps
-
7A
Hanging Leg Raise
3
8-15 reps
-
7B
Decline Sit-Up
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1
2
8-
-
RPE 10
RPE 7
2
Seated Overhead Press (Barbell)
1
2
8-
-
RPE 10
RPE 7
3A
Rear Delt Skier
3
8-15 reps
-
3B
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
5-10 reps
-
5
Reverse Curl With Slow Negative
3
8-12 reps
-
6
V Bar Or Straight Bar Pressdown
3
8-12 reps
-
7A
Hanging Leg Raise
3
8-15 reps
-
7B
Decline Sit-Up
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
3
5+ reps
-
2
Seated Overhead Press (Barbell)
3
5+ reps
-
3A
Rear Delt Skier
3
8-15 reps
-
3B
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
5-10 reps
-
5
Reverse Curl With Slow Negative
3
8-12 reps
-
6
V Bar Or Straight Bar Pressdown
3
8-12 reps
-
7A
Hanging Leg Raise
3
8-15 reps
-
7B
Decline Sit-Up
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1
1
20-
10-12 reps
-
-
2
Seated Overhead Press (Barbell)
1
1
20-
10-12 reps
-
-
3A
Rear Delt Skier
3
8-15 reps
-
3B
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
5-10 reps
-
5
Reverse Curl With Slow Negative
3
8-12 reps
-
6
V Bar Or Straight Bar Pressdown
3
8-12 reps
-
7A
Hanging Leg Raise
3
8-15 reps
-
7B
Decline Sit-Up
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1
2
15-
10-
RPE 10
RPE 7
2
Seated Overhead Press (Barbell)
1
2
15-
10-
RPE 10
RPE 7
3A
Rear Delt Skier
3
8-15 reps
-
3B
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
5-10 reps
-
5
Reverse Curl With Slow Negative
3
8-12 reps
-
6
V Bar Or Straight Bar Pressdown
3
8-12 reps
-
7A
Hanging Leg Raise
3
8-15 reps
-
7B
Decline Sit-Up
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1
2
12-
8-
RPE 10
RPE 7
2
Seated Overhead Press (Barbell)
1
2
12-
8-
RPE 10
RPE 7
3A
Rear Delt Skier
3
8-15 reps
-
3B
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
5-10 reps
-
5
Reverse Curl With Slow Negative
3
8-12 reps
-
6
V Bar Or Straight Bar Pressdown
3
8-12 reps
-
7A
Hanging Leg Raise
3
8-15 reps
-
7B
Decline Sit-Up
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1
2
10-
7-
RPE 10
RPE 7
2
Seated Overhead Press (Barbell)
1
2
10-
7-
RPE 10
RPE 7
3A
Rear Delt Skier
3
8-15 reps
-
3B
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
5-10 reps
-
5
Reverse Curl With Slow Negative
3
8-12 reps
-
6
V Bar Or Straight Bar Pressdown
3
8-12 reps
-
7A
Hanging Leg Raise
3
8-15 reps
-
7B
Decline Sit-Up
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
60%
2
Barbell Row
1
1
20-
10-12 reps
-
-
3
Lying Hamstring Curl
3
6-20 reps
-
4
Leg Press
3
10-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Standing Calf Raise
3
6-12 reps
-
7
Leg Extension
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
63%
2
Barbell Row
1
2
15-
-
-
RPE 7
3
Lying Hamstring Curl
3
6-20 reps
-
4
Leg Press
3
10-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Standing Calf Raise
3
6-12 reps
-
7
Leg Extension
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
66%
2
Barbell Row
1
2
12-
-
-
RPE 7
3
Lying Hamstring Curl
3
6-20 reps
-
4
Leg Press
3
10-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Standing Calf Raise
3
6-12 reps
-
7
Leg Extension
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
70%
2
Barbell Row
1
2
10-
-
-
RPE 7
3
Lying Hamstring Curl
3
6-20 reps
-
4
Leg Press
3
10-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Standing Calf Raise
3
6-12 reps
-
7
Leg Extension
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
73%
2
Barbell Row
1
2
8-
-
-
RPE 7
3
Lying Hamstring Curl
3
6-20 reps
-
4
Leg Press
3
10-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Standing Calf Raise
3
6-12 reps
-
7
Leg Extension
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
76%
2
Barbell Row
3
5+ reps
-
3
Lying Hamstring Curl
3
6-20 reps
-
4
Leg Press
3
10-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Standing Calf Raise
3
6-12 reps
-
7
Leg Extension
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
80%
2
Barbell Row
1
1
20-
10-12 reps
-
-
3
Lying Hamstring Curl
3
6-20 reps
-
4
Leg Press
3
10-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Standing Calf Raise
3
6-12 reps
-
7
Leg Extension
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
83%
2
Barbell Row
1
2
15-
10-
-
RPE 7
3
Lying Hamstring Curl
3
6-20 reps
-
4
Leg Press
3
10-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Standing Calf Raise
3
6-12 reps
-
7
Leg Extension
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
85%
2
Barbell Row
1
2
12-
8-
RPE 10
RPE 7
3
Lying Hamstring Curl
3
6-20 reps
-
4
Leg Press
3
10-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Standing Calf Raise
3
6-12 reps
-
7
Leg Extension
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
87%
2
Barbell Row
1
2
10-
-
-
RPE 7
3
Lying Hamstring Curl
3
6-20 reps
-
4
Leg Press
3
10-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Standing Calf Raise
3
6-12 reps
-
7
Leg Extension
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (Paused)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
1
100 reps
-
3
Dip (Bodyweight)
1
100 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Bayesian Or Behind Back Cable Curl
2
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Weighted Sit-Ups
4
10-15 reps
-
8
Leg Raise (Captain's Chair)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (Paused)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
1
100 reps
-
3
Dip (Bodyweight)
1
100 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Bayesian Or Behind Back Cable Curl
2
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Weighted Sit-Ups
4
10-15 reps
-
8
Leg Raise (Captain's Chair)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (Paused)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
1
100 reps
-
3
Dip (Bodyweight)
1
100 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Bayesian Or Behind Back Cable Curl
2
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Weighted Sit-Ups
4
10-15 reps
-
8
Leg Raise (Captain's Chair)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (Paused)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
1
100 reps
-
3
Dip (Bodyweight)
1
100 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Bayesian Or Behind Back Cable Curl
2
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Weighted Sit-Ups
4
10-15 reps
-
8
Leg Raise (Captain's Chair)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (Paused)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
1
100 reps
-
3
Dip (Bodyweight)
1
100 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Bayesian Or Behind Back Cable Curl
2
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Weighted Sit-Ups
4
10-15 reps
-
8
Leg Raise (Captain's Chair)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (Paused)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
1
100 reps
-
3
Dip (Bodyweight)
1
100 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Bayesian Or Behind Back Cable Curl
2
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Weighted Sit-Ups
4
10-15 reps
-
8
Leg Raise (Captain's Chair)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (Paused)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
1
100 reps
-
3
Dip (Bodyweight)
1
100 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Bayesian Or Behind Back Cable Curl
2
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Weighted Sit-Ups
4
10-15 reps
-
8
Leg Raise (Captain's Chair)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (Paused)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
1
100 reps
-
3
Dip (Bodyweight)
1
100 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Bayesian Or Behind Back Cable Curl
2
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Weighted Sit-Ups
4
10-15 reps
-
8
Leg Raise (Captain's Chair)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (Paused)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
1
100 reps
-
3
Dip (Bodyweight)
1
100 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Bayesian Or Behind Back Cable Curl
2
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Weighted Sit-Ups
4
10-15 reps
-
8
Leg Raise (Captain's Chair)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench (Paused)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
1
100 reps
-
3
Dip (Bodyweight)
1
100 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Bayesian Or Behind Back Cable Curl
2
10-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Weighted Sit-Ups
4
10-15 reps
-
8
Leg Raise (Captain's Chair)
4
10-15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Romanian Deadlift (Barbell)
1 Set
1 Set
20-
10-12 Reps
@10
-
2
Seated Calf Raise
4 Sets
8-15 Reps
-
3
Hack Squat
1 Set
1 Set
20-
10-12 Reps
@10
-
4
Paused Single Leg Press
3 Sets
8-15 Reps
-
5
Seated Hamstring Curl
3 Sets
10-20 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
60%
2
Standing Or Seated Alternating Dumbbell Curl
1 Set
1 Set
20-
10-12 Reps
@10
-
3
French Press
1 Set
1 Set
20-
10-12 Reps
@10
-
4
V Bar Pressdown
3 Sets
6-10 Reps
-
5
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
6
Weighted Sit-Ups
4 Sets
10-15 Reps
-
7
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
-
Day 3
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1 Set
1 Set
20-
10-12 Reps
-
-
2
Seated Overhead Press (Barbell)
1 Set
1 Set
20-
10-12 Reps
-
-
3A
Rear Delt Skier
3 Sets
8-15 Reps
-
3B
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
4
Hammer Curl
3 Sets
5-10 Reps
-
5
Reverse Curl With Slow Negative
3 Sets
8-12 Reps
-
6
V Bar Or Straight Bar Pressdown
3 Sets
8-12 Reps
-
7A
Hanging Leg Raise
3 Sets
8-15 Reps
-
7B
Decline Sit-Up
3 Sets
8-15 Reps
-
Day 4
1
Squat (Barbell)
4 Sets
60%
2
Barbell Row
1 Set
1 Set
20-
10-12 Reps
-
-
3
Lying Hamstring Curl
3 Sets
6-20 Reps
-
4
Leg Press
3 Sets
10-15 Reps
-
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
6
Standing Calf Raise
3 Sets
6-12 Reps
-
7
Leg Extension
3 Sets
8-15 Reps
-
Day 5
1
Incline Bench (Paused)
3 Sets
8-12 Reps
-
2
Chin-Up (Bodyweight)
1 Set
100 Reps
-
3
Dip (Bodyweight)
1 Set
100 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
5
Bayesian Or Behind Back Cable Curl
2 Sets
10-15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
7
Weighted Sit-Ups
4 Sets
10-15 Reps
-
8
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Miki M.Age 21, Man
7 months ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Thanks bro