r/Boostcamp

So im trying to run raider by bald omni man but the progression for the compound lifts is so complex i dont understand the whole rpe thing and the changing reps every 4 weeks

Has anyone run this before and what sort of gains did you see on your bench from week 1 by the end of week 12

My chest is disproportionally bigger than my arms,would it be a good idea to do 3 arms days a week to bring them up? Atm i have 2 arm days a week but also 2 chest and back days so my arms couldnt really catch up as chest has always been bigger

Of course i know that rest and recovery should be a priority with 3 arm days a week and it would be 15 direct sets for biceps and triceps for me

Hi everyone,

I’m running the Basement Bodybuilding 5-Day PPL on Boostcamp and I’m a bit confused by the progression method.

The program description says:

“Add weight to all sets once your first set reaches or surpasses the top end of the rep range.”

What I’m struggling with is that most exercises only have 2 working sets, and they have different rep ranges.

For example:
Set 1: 6-8 reps
Set 2: 12-15 reps

My questions are:

1. Am I supposed to use the same weight for both sets, even though the second set has a much higher rep target?
   Or am I supposed to reduce the weight for the second set to hit the higher rep range?
2. If the weights are different between the two sets, how does “add weight to all sets once the first set reaches the top of the rep range” actually work?
3. Could someone give a real example using something like dumbbell curls or a machine exercise over a few weeks?

I’m probably overthinking it, but I’d like to understand the intended progression before I get too far into the program.

Thanks!

In the past I was going to the gym for almost 2,5 years, on top of that watched a lot of his content and implemented a lot of his advices and tips. Followed his program for deadlifting twice a week(awesome btw). But eventually stopped training for maybe more than 2 years, life happened. But now I'm back and searched the man himself to find a program and saw a lot of content, too much for me to process(and I'm lazy). Soo I'm looking for recommendations.

Here is the criteria:

-a program that focuses on building muscle and strenght

-by strenght I mean compounds and to be able to do bodyweight movements (pull-overs, L-sits, handstand...)

-calisthenics

-focus on back muscles

-lastly, to be a full body workout plan

I'm not asking you to search it up for me, just to reccomend me videos where he mentions this.

I know that he made a lot of programs that aren't on his channel, rather on someone elses, he did a lot of collabs and made programs with different people(NH, GVS, FitnessFaQ...), so yeah.

BTW: the last program that I was following before my break was Toji Fushiguro Program from NH, a little bit modifed to my desires, great program, recomended to try.

EDIT: Videos don't have to be just from him, it can be from anybody else too.