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48 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!

4.35 / 5

Agustín M.

Man, 33
7 hours ago

6 weeks complete

8 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Great program, switched squats for pendulum squats

Dalibor Vasic

Man, 46
11 hours ago

11 weeks complete

8 years of prior experience

As expected strength gains

Less than expected muscle gains

Marginal modifications

This program left me with achy elbows, arms in general and achy shoulders. And achy not in a good way. I know all the praise the pullups get, but I really get nothing from them. I've been grinding those for years on and off in all different variations, both weighted and BW. And I never seem to progress from them. Only movement that works and I really feel is the lat pulldown, it's a much easier movement to find the lat and the contraction. Pullups just leave me gased and achy without really hitting the muscles i want it to hit.

Chris S.

Man, 18
2 days ago

3 weeks complete

2 years of prior experience

As expected strength gains

More than expected muscle gains

Marginal modifications

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.

Man
7 days ago

3 weeks complete

8 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

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, 28
21 days ago

3 weeks complete

More than expected strength gains

More than expected muscle gains

Marginal modifications

Amazing program so far. Will write a full review when IM done

Man, 44
21 days ago

5 weeks complete

1 year of prior experience

As expected strength gains

More than expected muscle gains

Marginal modifications

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, 24
21 days ago

3 weeks complete

3 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

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, 29
a month ago

3 weeks complete

3 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

BOM is the goat , nuff said

Nico C.

Man
a month ago

3 weeks complete

4 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Great plan easy to be consistent on and can finish a day in under an hour

Simon_Duffield

Man, 28
2 months ago

5 weeks complete

6 years of prior experience

As expected strength gains

More than expected muscle gains

No modifications

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.