27 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!
Gregor P.
Man, 315 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Coming from a powerlifting background this program is a really nice change of pace. Love working out arms 3x a week, getting jacked at high speeds. Great details and explanations by BOM which I love. Able to easily customize. Added 3 extra sets of both chest (machine chest press) and shoulders (machine shoulder press) to the end of upper workouts 2 and 3. Also added RDLs to second lower day, switched with adductor machine. 5/5 program
Carlso V.
Man, 353 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
By far one of the best programs out there!
JumpmanKeg
Man, 203 weeks complete
5 years of prior experience
As expected strength gains
More than expected muscle gains
Great program, great coach, and awesome instructions for each exercise!
Michael P.
Man, 245 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
The results you get are what you expect from any program if you push your sets hard and focus on progression. The program stands out for me because of the flexibility and extra volume that more experienced lifters can benefit from. It has just enough of the compound movements but I like that there are options for extra back, arms, etc. which for me often recover very fast and can handle extra volume. Saw some negative review that there is "too much to read" but actually it's a simple program with opportunities to optimize or expand on it if the lifter wishes to, which I like. Overall amazing and I will definitely run it again.
Daniom H.
Man5 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Yes
Kiiro
Man, 287 weeks complete
4 years of prior experience
As expected strength gains
More than expected muscle gains
Solid program, modifications related to gym equipment availability. Very modular design with invaluable golden tidbits of info provided throughout.
Dario
Man, 377 weeks complete
5 years of prior experience
Less than expected strength gains
Less than expected muscle gains
I found this training program overly verbose and repetitive. Each workout was preceded by long descriptions, making it time-consuming to get started, especially for someone like me who trains in the morning before work and doesn’t have time for excessive reading. The exercises themselves are always the same for 12 weeks, which feels monotonous and made the program drag on unnecessarily. Additionally, the creator didn’t optimize the programme well for setting RPE (Rate of Perceived Exertion), requiring manual calculations each week for each exercise instead of providing a more streamlined approach. This added unnecessary complexity to what should have been a straightforward program. Each session lasted a maximum of 40 minutes, even when following the prescribed rest times, which I found surprisingly short for a structured training plan. Some exercises had video links, but these often featured the creator talking at length before actually demonstrating the movement, another time-waster. Overall, I don’t recommend this program. It felt inefficient, repetitive, and not well thought out in terms of user experience.
Alejandro F.
Man, 287 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
Love this program!!! Hitting pull ups every upper body day really fills in the volume, love the splits. Make sure you follow the notes and respect the back off sets and make sure you build up momentum in phase 1 to ensure you hitting that sweet spot in phase 2 and 3
Evan G.
Man, 173 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
Great program, good strength gains, but more than expected mass packed on arms and back pretty quickly. Will leave you pretty tired if you train with hard intensity and to failure. Overall really nice program, BOM is the goat.
Cesar Cedeño
Man, 355 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
In the beginning, I thought this program did not have enough volume and, therefore, was leaving potential gainz on the table. Boy was a wrong! It provides a "good enough" stimulus without really taking to much of a toll on recovery. It's a no nonsense, easy to follow and adjust program that will happly provide sick pumps and muscle gainz even if you have a hectic schedule.