46 reviews for Golden Warrior: Adaptive Hypertrophy Program
(MUST READ) Access The Full FAQ and Troubleshooting Guide HERE (Save this to your phone!)
Golden Warrior YouTube Guide (Fully timestamped for your convenience)
You Will Harness A Legendary Power not seen in 1000 Years! Golden Warrior is Bald Omni Man’s take on a program that adapts based on your needs, while also helping you to achieve serious size and strength goals with a flexible, realistic, and customizable approach.
Golden Warrior is modeled after Bald Omni Man’s own training and adapted for general use for all experience levels. In his training, he places a great deal of consideration into making training fit in with real life, preferring to take a flexible approach.
Enjoy a customizable template program that is designed to give a hands-on experience that feels similar to coaching from Bald Omni Man himself - with detailed coaching notes that will keep you accountable and on track, exact guidance with form and execution that won’t leave you guessing on how you need to perform each movement, and enough variety for you to run the program over and over, having fun with every iteration.
A,B,C Plans
The following ABC approach is modeled after what Bald Omni Man does when faced with real-life circumstances. In a best-case scenario, you train 5 times per week. When you are strapped for time or have a big project to work on, you train 4 times per week, and when you need a deload, you will only train 3 times per week. You will make awesome gains no matter what, but 5 days will give the most results possible.
If you are someone that generally just wants to train 3-4 times per week, it is perfectly valid to just run this program in 3–4- day stints indefinitely. If you train 5 times a week, just run all the days as written, but if you are only training 3-4 days, stop your training week after the third and fourth training days respectively.
If you need to run plan C exclusively due to scheduling, considerations have been made to allow for 2x frequency on everything in 3 days of training.
This is what makes Golden Warrior a great program for melding fitness with your everyday life. It only demands as much of your time as you are willing and able to give to it and will give you great results no matter what.
Please refer to the FAQ cheat sheet and/or YouTube guide for further guidance!
Chris S.
Man, 183 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Really good program, just switch out the ab exercises and instead spam cable crunches and cable oblique slams on drop sets like the lat raises my delts got massive with this program’s lat raise drop set protocol
Kevin C.
Man3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Great program. Targets main areas, can complete in less than an hour. I do 4x week and fits in well to my busy schedule
Zac A.
Man, 283 weeks complete
More than expected strength gains
More than expected muscle gains
Amazing program so far. Will write a full review when IM done
Man, 44
5 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
It wasn’t boring. Doing a body part over multiple days through compound movements was my absolute favourite part of the program. Once I learned and understood what progressive and dynamic sets meant it made so much more sense and so much freedom. This is my first time coming back to the gym after about 10-12 years and I was putting around with another program. This was great.
Joel A.
Man, 243 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Really loving this program so far. I’ve ran Raider, then Dragon Fist, and now this program. I personally love the exercise selection in this program and how you can change specific movements that still follow the prescribed movement pattern to keep things interesting. If you find that the volume is too much, you can always start out by just doing 4 days, and adding in the 5th day when you’ve acclimated to the volume. Another BOM classic program.
Preston Eckhardt
Man, 293 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
BOM is the goat , nuff said
Nico C.
Man3 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Great plan easy to be consistent on and can finish a day in under an hour
Simon_Duffield
Man, 285 weeks complete
6 years of prior experience
As expected strength gains
More than expected muscle gains
Fantastic arms and shoulders gains made on this program. Progression models are easy to stick to which lead to almost weekly PRs. Another certified banger from BOM.
Bryan B.
Man, 325 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
This program really taught me that more is not always better. I use to do 6sets and now doing 3-4, Definitely a game changer and the back down set is just impeccable!🤌🔥
Joseph F.
Man, 458 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
If you are like me and have a demanding job or life responsibilities that are unpredictable, this is the program for you! Generally, I go all in with a program with lots of volume, am really consistent, then my work responsibilities pick up and I become less consistent until my routine falls apart. This program solves that by being adaptable. I chose the 5 day version with the intention of cutting the 5th day when needed. I have not had to but it's good to have as an option. Day 5, I run on Saturday. If I can't make it work due to life, I've run day 4 and 5 together in 1 day. The flexibility is great. The workouts are about an hour. If you feel you need more volume or want to add something, you have room to add a few sets here and there without it being too much. This program is sustainable. Sustainable means consistency and consistency beats optimal but unsustainable every time.