Bald Omni Man Bald Swordman
Bulking
Advanced
Machine strength
Plan Details
The Bald Omni Man Bald Swordman routine by RybearOFD is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Full body Hypertrophy routine based on BOM principles
Routine detail
Day 1
New Workout
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 5,5,5,15 Reps
Machine Leg Press
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
5 Sets x 20 Reps
Barbell JM Press
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 20,15,12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Hanging Leg Raise
1 Set x 50 Reps
Day 2
New Workout
Est. 0 min
9 exercises
Pull-Up
4 Sets x 6 Reps
Barbell Military Press
5 Sets x 5,5,5,10,10 Reps
Barbell Bent-Over Row
3 Sets x 15,10,8 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Bench Weighted Decline Crunch
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 15 Reps
Day 3
New Workout
Est. 0 min
10 exercises
Smith Machine Shrug
5 Sets x 10 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Deep Squat
5 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Barbell JM Press
3 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Machine Hip Adduction
5 Sets x 20 Reps
Bench Weighted Decline Crunch
5 Sets x 10 Reps
Machine Leg Extension
1 Set x 50 Reps
Day 4
New Workout
Est. 0 min
9 exercises
Barbell Sumo Deadlift
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 10 Reps
Day 5
New Workout
Est. 0 min
8 exercises
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Reverse Lunge
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Leverage Decline Chest Press
5 Sets x 15 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Hanging Leg Raise
1 Set x 50 Reps
