Bald Swordman

(33 reviews)
Advanced hypertrophy program used by Coach Butler (Bald Omni-Man)
Program Description

This is identical to what I personally do. This is probaly way too much for a beginner or intermediate level lifter to do. I do not recommend this version of the program unless you're bulking and are already a very advanced trainee.

Bald Swordsman is a split on a 10-11 day asynchronous schedule. Trainees need at least a day of rest in between these sessions. Therefore, there is no need to strictly follow the 4 day a week schedule.

Program Overview
CoachBald Omni-Manverified coach
LevelAdvanced
GoalBodybuilding
EquipmentFull Gym
Time Per Workout75 minutes
Days Per Week4 days
Program Length10 weeks
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Week 1
Day 1
ExerciseSetsReps
Leg Press4
8-15
Safety Bar Squat2
5-8
Neck Work5
12-20
Guillotine Press4
7-12
Seated Lateral Raise3
12-20
Dual Tricep Pushdown (Cable)4
8-12
Lying Decline Triceps Extension3
8-12
Leg Raise1
46
--
--
--
Day 2
ExerciseSetsReps
Pull-Up4
7-12
Seated Anterior Delt Press3
12-20
Neck Work4
12-20
Reach Style Barbell Row3
8-15
Incline Curl (Dumbbell)3
8-12
Lying Hamstring Curl3
8-12
Preacher Hammer Curl (Dumbbell)3
8-12
Sit Up (Weighted)5
10-15
Calf Raise5
10-20
--
--
Day 3
ExerciseSetsReps
Neck Work5
12-20
Camber Bar Bench Press4
6-10
Leg Press4
7-12
Pec Fly3
8-12
Hip Adductor (Machine)3
8-12
Sit Up (Weighted)1
46
Standing Calf Raise5
10-20
Long Rope Pressdown3
8-12
Seated Lateral Raise3
10-15
Seated French Press3
5-12
Leg Extension1
36
Day 4
ExerciseSetsReps
Leg Extension5
10-15
L Sit Pull-Up4
15-25
Neck Work4
10-15
Full RTO Ring Push-up4
5-10
Towel Pull-up3
12-20
Dual Tricep Pushdown (Cable)3
8-12
Strict Curl3
8-12
JM Press + Close Grip Bench Drop Set2
8-12
Reverse Curls2
10-15
--
--
Week 2
Day 1
ExerciseSetsReps
Neck Work5
12-20
Standing Overhead Press1
1
3
AMRAP
Paused RDL With Reach3
5-10
Bent Over Strict Row3
8-12
Hanging Leg Raise5
10-15
Seated Calf Raise5
10-20
Hip Adductor (Machine)4
10-15
Lateral Raise3
10-15
Long Rope Pressdown3
8-12
Lying Hamstring Curl3
8-12
Day 2
ExerciseSetsReps
Leg Press4
8-15
Safety Bar Squat2
5-8
Neck Work5
12-20
Guillotine Press4
7-12
Seated Lateral Raise3
12-20
Dual Tricep Pushdown (Cable)4
8-12
Lying Decline Triceps Extension3
8-12
Leg Raise1
46
--
--
--
Day 3
ExerciseSetsReps
Pull-Up4
7-12
Seated Anterior Delt Press3
12-20
Neck Work4
12-20
Reach Style Barbell Row3
8-15
Incline Curl (Dumbbell)3
8-12
Lying Hamstring Curl3
8-12
Preacher Hammer Curl (Dumbbell)3
8-12
Sit Up (Weighted)5
10-15
Calf Raise5
10-20
--
--
Day 4
ExerciseSetsReps
Neck Work5
12-20
Camber Bar Bench Press4
6-10
Leg Press4
7-12
Pec Fly3
8-12
Hip Adductor (Machine)3
8-12
Sit Up (Weighted)1
46
Standing Calf Raise5
10-20
Long Rope Pressdown3
8-12
Seated Lateral Raise3
10-15
Seated French Press3
5-12
Leg Extension1
36
Week 3
Day 1
ExerciseSetsReps
Leg Extension5
10-15
L Sit Pull-Up4
15-25
Neck Work4
10-15
Full RTO Ring Push-up4
5-10
Towel Pull-up3
12-20
Dual Tricep Pushdown (Cable)3
8-12
Strict Curl3
8-12
JM Press + Close Grip Bench Drop Set2
8-12
Reverse Curls2
10-15
--
--
Day 2
ExerciseSetsReps
Neck Work5
12-20
Standing Overhead Press1
1
3
AMRAP
Paused RDL With Reach3
5-10
Bent Over Strict Row3
8-12
Hanging Leg Raise5
10-15
Seated Calf Raise5
10-20
Hip Adductor (Machine)4
10-15
Lateral Raise3
10-15
Long Rope Pressdown3
8-12
Lying Hamstring Curl3
8-12
Day 3
ExerciseSetsReps
Leg Press4
8-15
Safety Bar Squat2
5-8
Neck Work5
12-20
Guillotine Press4
7-12
Seated Lateral Raise3
12-20
Dual Tricep Pushdown (Cable)4
8-12
Lying Decline Triceps Extension3
8-12
Leg Raise1
46
--
--
--
Day 4
ExerciseSetsReps
Pull-Up4
7-12
Seated Anterior Delt Press3
12-20
Neck Work4
12-20
Reach Style Barbell Row3
8-15
Incline Curl (Dumbbell)3
8-12
Lying Hamstring Curl3
8-12
Preacher Hammer Curl (Dumbbell)3
8-12
Sit Up (Weighted)5
10-15
Calf Raise5
10-20
--
--
Week 4
Day 1
ExerciseSetsReps
Neck Work5
12-20
Camber Bar Bench Press4
6-10
Leg Press4
7-12
Pec Fly3
8-12
Hip Adductor (Machine)3
8-12
Sit Up (Weighted)1
46
Standing Calf Raise5
10-20
Long Rope Pressdown3
8-12
Seated Lateral Raise3
10-15
Seated French Press3
5-12
Leg Extension1
36
Day 2
ExerciseSetsReps
Leg Extension5
10-15
L Sit Pull-Up4
15-25
Neck Work4
10-15
Full RTO Ring Push-up4
5-10
Towel Pull-up3
12-20
Dual Tricep Pushdown (Cable)3
8-12
Strict Curl3
8-12
JM Press + Close Grip Bench Drop Set2
8-12
Reverse Curls2
10-15
--
--
Day 3
ExerciseSetsReps
Neck Work5
12-20
Standing Overhead Press1
1
3
AMRAP
Paused RDL With Reach3
5-10
Bent Over Strict Row3
8-12
Hanging Leg Raise5
10-15
Seated Calf Raise5
10-20
Hip Adductor (Machine)4
10-15
Lateral Raise3
10-15
Long Rope Pressdown3
8-12
Lying Hamstring Curl3
8-12
Day 4
ExerciseSetsReps
Leg Press4
8-15
Safety Bar Squat2
5-8
Neck Work5
12-20
Guillotine Press4
7-12
Seated Lateral Raise3
12-20
Dual Tricep Pushdown (Cable)4
8-12
Lying Decline Triceps Extension3
8-12
Leg Raise1
46
--
--
--
Week 5
Day 1
ExerciseSetsReps
Pull-Up4
7-12
Seated Anterior Delt Press3
12-20
Neck Work4
12-20
Reach Style Barbell Row3
8-15
Incline Curl (Dumbbell)3
8-12
Lying Hamstring Curl3
8-12
Preacher Hammer Curl (Dumbbell)3
8-12
Sit Up (Weighted)5
10-15
Calf Raise5
10-20
--
--
Day 2
ExerciseSetsReps
Neck Work5
12-20
Camber Bar Bench Press4
6-10
Leg Press4
7-12
Pec Fly3
8-12
Hip Adductor (Machine)3
8-12
Sit Up (Weighted)1
46
Standing Calf Raise5
10-20
Long Rope Pressdown3
8-12
Seated Lateral Raise3
10-15
Seated French Press3
5-12
Leg Extension1
36
Day 3
ExerciseSetsReps
Leg Extension5
10-15
L Sit Pull-Up4
15-25
Neck Work4
10-15
Full RTO Ring Push-up4
5-10
Towel Pull-up3
12-20
Dual Tricep Pushdown (Cable)3
8-12
Strict Curl3
8-12
JM Press + Close Grip Bench Drop Set2
8-12
Reverse Curls2
10-15
--
--
Day 4
ExerciseSetsReps
Neck Work5
12-20
Standing Overhead Press1
1
3
AMRAP
Paused RDL With Reach3
5-10
Bent Over Strict Row3
8-12
Hanging Leg Raise5
10-15
Seated Calf Raise5
10-20
Hip Adductor (Machine)4
10-15
Lateral Raise3
10-15
Long Rope Pressdown3
8-12
Lying Hamstring Curl3
8-12
Week 6
Day 1
ExerciseSetsReps
Leg Press4
8-15
Safety Bar Squat2
5-8
Neck Work5
12-20
Guillotine Press4
7-12
Seated Lateral Raise3
12-20
Dual Tricep Pushdown (Cable)4
8-12
Lying Decline Triceps Extension3
8-12
Leg Raise1
46
--
--
--
Day 2
ExerciseSetsReps
Pull-Up4
7-12
Seated Anterior Delt Press3
12-20
Neck Work4
12-20
Reach Style Barbell Row3
8-15
Incline Curl (Dumbbell)3
8-12
Lying Hamstring Curl3
8-12
Preacher Hammer Curl (Dumbbell)3
8-12
Sit Up (Weighted)5
10-15
Calf Raise5
10-20
--
--
Day 3
ExerciseSetsReps
Neck Work5
12-20
Camber Bar Bench Press4
6-10
Leg Press4
7-12
Pec Fly3
8-12
Hip Adductor (Machine)3
8-12
Sit Up (Weighted)1
46
Standing Calf Raise5
10-20
Long Rope Pressdown3
8-12
Seated Lateral Raise3
10-15
Seated French Press3
5-12
Leg Extension1
36
Day 4
ExerciseSetsReps
Leg Extension5
10-15
L Sit Pull-Up4
15-25
Neck Work4
10-15
Full RTO Ring Push-up4
5-10
Towel Pull-up3
12-20
Dual Tricep Pushdown (Cable)3
8-12
Strict Curl3
8-12
JM Press + Close Grip Bench Drop Set2
8-12
Reverse Curls2
10-15
--
--
Week 7
Day 1
ExerciseSetsReps
Neck Work5
12-20
Standing Overhead Press1
1
3
AMRAP
Paused RDL With Reach3
5-10
Bent Over Strict Row3
8-12
Hanging Leg Raise5
10-15
Seated Calf Raise5
10-20
Hip Adductor (Machine)4
10-15
Lateral Raise3
10-15
Long Rope Pressdown3
8-12
Lying Hamstring Curl3
8-12
Day 2
ExerciseSetsReps
Leg Press4
8-15
Safety Bar Squat2
5-8
Neck Work5
12-20
Guillotine Press4
7-12
Seated Lateral Raise3
12-20
Dual Tricep Pushdown (Cable)4
8-12
Lying Decline Triceps Extension3
8-12
Leg Raise1
46
--
--
--
Day 3
ExerciseSetsReps
Pull-Up4
7-12
Seated Anterior Delt Press3
12-20
Neck Work4
12-20
Reach Style Barbell Row3
8-15
Incline Curl (Dumbbell)3
8-12
Lying Hamstring Curl3
8-12
Preacher Hammer Curl (Dumbbell)3
8-12
Sit Up (Weighted)5
10-15
Calf Raise5
10-20
--
--
Day 4
ExerciseSetsReps
Neck Work5
12-20
Camber Bar Bench Press4
6-10
Leg Press4
7-12
Pec Fly3
8-12
Hip Adductor (Machine)3
8-12
Sit Up (Weighted)1
46
Standing Calf Raise5
10-20
Long Rope Pressdown3
8-12
Seated Lateral Raise3
10-15
Seated French Press3
5-12
Leg Extension1
36
Week 8
Day 1
ExerciseSetsReps
Leg Extension5
10-15
L Sit Pull-Up4
15-25
Neck Work4
10-15
Full RTO Ring Push-up4
5-10
Towel Pull-up3
12-20
Dual Tricep Pushdown (Cable)3
8-12
Strict Curl3
8-12
JM Press + Close Grip Bench Drop Set2
8-12
Reverse Curls2
10-15
--
--
Day 2
ExerciseSetsReps
Neck Work5
12-20
Standing Overhead Press1
1
3
AMRAP
Paused RDL With Reach3
5-10
Bent Over Strict Row3
8-12
Hanging Leg Raise5
10-15
Seated Calf Raise5
10-20
Hip Adductor (Machine)4
10-15
Lateral Raise3
10-15
Long Rope Pressdown3
8-12
Lying Hamstring Curl3
8-12
Day 3
ExerciseSetsReps
Leg Press4
8-15
Safety Bar Squat2
5-8
Neck Work5
12-20
Guillotine Press4
7-12
Seated Lateral Raise3
12-20
Dual Tricep Pushdown (Cable)4
8-12
Lying Decline Triceps Extension3
8-12
Leg Raise1
46
--
--
--
Day 4
ExerciseSetsReps
Pull-Up4
7-12
Seated Anterior Delt Press3
12-20
Neck Work4
12-20
Reach Style Barbell Row3
8-15
Incline Curl (Dumbbell)3
8-12
Lying Hamstring Curl3
8-12
Preacher Hammer Curl (Dumbbell)3
8-12
Sit Up (Weighted)5
10-15
Calf Raise5
10-20
--
--
Week 9
Day 1
ExerciseSetsReps
Neck Work5
12-20
Camber Bar Bench Press4
6-10
Leg Press4
7-12
Pec Fly3
8-12
Hip Adductor (Machine)3
8-12
Sit Up (Weighted)1
46
Standing Calf Raise5
10-20
Long Rope Pressdown3
8-12
Seated Lateral Raise3
10-15
Seated French Press3
5-12
Leg Extension1
36
Day 2
ExerciseSetsReps
Leg Extension5
10-15
L Sit Pull-Up4
15-25
Neck Work4
10-15
Full RTO Ring Push-up4
5-10
Towel Pull-up3
12-20
Dual Tricep Pushdown (Cable)3
8-12
Strict Curl3
8-12
JM Press + Close Grip Bench Drop Set2
8-12
Reverse Curls2
10-15
--
--
Day 3
ExerciseSetsReps
Neck Work5
12-20
Standing Overhead Press1
1
3
AMRAP
Paused RDL With Reach3
5-10
Bent Over Strict Row3
8-12
Hanging Leg Raise5
10-15
Seated Calf Raise5
10-20
Hip Adductor (Machine)4
10-15
Lateral Raise3
10-15
Long Rope Pressdown3
8-12
Lying Hamstring Curl3
8-12
Day 4
ExerciseSetsReps
Leg Press4
8-15
Safety Bar Squat2
5-8
Neck Work5
12-20
Guillotine Press4
7-12
Seated Lateral Raise3
12-20
Dual Tricep Pushdown (Cable)4
8-12
Lying Decline Triceps Extension3
8-12
Leg Raise1
46
--
--
--
Week 10
Day 1
ExerciseSetsReps
Pull-Up4
7-12
Seated Anterior Delt Press3
12-20
Neck Work4
12-20
Reach Style Barbell Row3
8-15
Incline Curl (Dumbbell)3
8-12
Lying Hamstring Curl3
8-12
Preacher Hammer Curl (Dumbbell)3
8-12
Sit Up (Weighted)5
10-15
Calf Raise5
10-20
--
--
Day 2
ExerciseSetsReps
Neck Work5
12-20
Camber Bar Bench Press4
6-10
Leg Press4
7-12
Pec Fly3
8-12
Hip Adductor (Machine)3
8-12
Sit Up (Weighted)1
46
Standing Calf Raise5
10-20
Long Rope Pressdown3
8-12
Seated Lateral Raise3
10-15
Seated French Press3
5-12
Leg Extension1
36
Day 3
ExerciseSetsReps
Leg Extension5
10-15
L Sit Pull-Up4
15-25
Neck Work4
10-15
Full RTO Ring Push-up4
5-10
Towel Pull-up3
12-20
Dual Tricep Pushdown (Cable)3
8-12
Strict Curl3
8-12
JM Press + Close Grip Bench Drop Set2
8-12
Reverse Curls2
10-15
--
--
Day 4
ExerciseSetsReps
Neck Work5
12-20
Standing Overhead Press1
1
3
AMRAP
Paused RDL With Reach3
5-10
Bent Over Strict Row3
8-12
Hanging Leg Raise5
10-15
Seated Calf Raise5
10-20
Hip Adductor (Machine)4
10-15
Lateral Raise3
10-15
Long Rope Pressdown3
8-12
Lying Hamstring Curl3
8-12
What People Are Saying
4.6/ 5
KingRizlaMan
10 weeks complete
4 years of prior experience
As expected strength gains
More than expected muscle gains
None modifications
Been consistently training for 3 years but without a solid program. Did the 10 weeks of this program and I've seen more gains in that time than across the 3 years prior. Stretch marks on my hamstrings, shoulders, biceps and triceps.
3 days ago
River C.Man, 28
1 week complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
None modifications
Been training consistently now for over ten years. Have tried various different programs from pure strength, hypertrophy, aesthetics, this has to be my favorite Ive ran. As an advanced trainee, one of the biggest challenges you run into is getting enough frequency, volume, and intensity, on a program you can stick to long enough to see progress. The issues lies is that in order to do that, most programs have you train 5-6+ days per week. If you have responsibilities outside of the gym; that’s hard to do for more then an 8 week period. With the bald swordsman, you are able to get enough volume, and intensity for even the most advanced trainees while being in the gym only 3-4 days a week. Where it really goes beyond is that it also ensures that all muscle groups are getting equal attention. With most 3-4 day programs all the emphasis is given to compounds, and groups like delts, arms, neck, calves are taken as an after thought. If you’ve been lifting for 5+ years, that’s not going to work to get those muscles to grow, and that’s where bald swordsman really shines as each fully body day has a different emphasis so nothing is getting neglected and left behind. Hypertrophy gains are like no other program I’ve experienced. There’s enough intensity/recovery to make sure your progressing, but you also walk out of the gym every workout with every muscle pumped as opposed to a PPL which always gave me awkward pumps and an unbalanced look. Have never looked bigger or fuller, and with all the ab work you can actually maintain a relative amount of leanness even while bulking. Can’t recommend this program enough for anyone with 5 or more years of experience.
a month ago
GeorgeMan, 17
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
Not enough time spend to write a review yet when I complete the program we'll see
a month ago
Mohammad A.Man, 23
7 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I only said as expected because i knew that Bald omni mans programme would be great. Awesome results ”as expected”!
a month ago

PROGRAM GUIDE

Newer Trainees: I gave a range of sets that you can do, newer trainees should pick the lowest number of sets, and trainees who need more volume should pick the higher number of sets.

Progressions: With double and dynamic double progressions on your first week, make sure to keep a couple reps in the tank on your first set. Personally, I try to hit the top end of the rep range on my first set, and then I spend the subsequent weeks filling out the subsequent sets. This lets me create momentum and smoother progression

Intraworkout Nutrition: I recommend intra workout nutrition of a quick digesting carb (fruit, Gatorade etc). re-hydration (think water, salt, potassium, magnesium), is important as well. For best results, place this somewhere in the middle of your training session.

Deload Protocol: Deload intuitively, you can push hard for a lot longer than you think you can. For those that prefer scheduled deloads, you can also deload every 6-8 weeks periodically. For deload week, go easy on 1-2 sessions that week, then resume the rest of the week as planned.

Rest Days: Bald Swordsman is a split on a 10-11 day asynchronous schedule. Trainees need at least a day of rest in between these sessions. Therefore, there is no need to strictly follow the 4 day a week schedule.

Leg Day Warm Ups: 5-10 minutes on a stationary bike, alternate between reverse and normal pedaling. Increase the time on the bike as needed.

Push Warm-Ups: Light rows with a dumbbell, facepulls, and light weight dumbbell presses for a few sets of 20 (GO LIGHT…if your muscles are worked by this, you did too much)

Pull Warm-ups: Band Pressdowns and Curls for blood flow


Double Progression and Dynamic Double Progression

Double Progression and Dynamic Double Progression are easy ways to map out progression and auto-regulate your training. (Auto-regulate meaning: make training appropriately challenging)

I like using this in a hypertrophy program, because unlike traditional strength training, we don’t have percentages to work with. Particularly for things like Calf Raises, Hamstring Curls, Hack Squats, and all traditional bodybuilding staples.

Double Progression

In basic Double Progression, you’re given a set and rep range.

For example, 3 sets of 8-12. Each week, you add reps until you’re at 3x12, then you add weight and do it all over again.

This type of progression undulates between volume and intensity, allowing you to typically train harder without a deload.

There are two ways to start off a double progression. You can do 3 sets of 8 (leaving a couple reps in the tank on your first set) and then each week, add reps until you get to 3x12. You can add reps to each set, or reps to one set at a time.

OR If you’re newer, you can do 12 reps on your first set (leaving a couple reps in the tank) and then fill out your reps on subsequent sets each week.

(This second approach is typically the approach I take for new exercises that I’m not sure of my performance on) I also recommend this for people who tend to UNDERSHOOT (go too easy)

When you add weight, add enough weight so that 8-9 reps would be challenging again (tl,dr; add like 5-10 lbs)

Then you follow the same progression scheme for the new weight you’ve selected

Dynamic Double Progression

Dynamic Double Progression is basically the same thing, except that each individual set progresses in weight on its own once you reach the top end of your rep range. For example, using 8-12 again:

Week 1: 3x8 @ 200

Week 2: 1x12 @ 200 (increase this set’s weight next week) 1x10 @200, 1x9 @ 200

Week 3: 1x8 @ 210, 1x12@ 200 (increase this set’s weight next time), 1x10 @200

So on, and so forth. This type of progression is better for heavier compound lifts in my opinion.

General Reminders:

The way that I like to coach double progression and dynamic double progression is like this:

That first week you try a new exercise, each set, other maybe than the last couple, should be a couple reps shy of failure. This lets you create momentum with your training. As opposed to if you go to failure on everything week 1, you’ll have a harder time (or an impossible time) progressing.

For subsequent weeks, more and more of your sets can be (and should be, in my opinion), close to, or at failure.

If you undershoot that first week, the way double progressions work, you’ll be using a challenging weight anyway with time.

When to Swap Movements

I say that we should keep our motions in rotation for as long as possible. It’s very easy to fall into the trap of constantly swapping exercises, and never make any real progress.

But if we keep our motions in for long enough to outlast noobie neurological adaptations, we can ensure that any progress that we make comes from actual hypertrophy, and not just neurological strength adaptations.

When you DO swap a movement, pick a variation that works the same muscles as the one that you were just doing, so the thread of progression can remain.

It’s important to take note of which variations work the best for us as well, so that you can swap back to them when the time comes.

Rep Quality

I go by the rule of “how would I do this if Dr Mike Israetel was watching?” - I would use a controlled (but not overly slow) eccentric, and a pause when applicable.

That being said, don’t get pedantic - just maintain +/- 10% of your rep quality at all times. Too much control leads to inferior stimulus typically (especially if you’re not very strong yet, and can’t use a lot of weight). Too little control leads to the muscles not being stimulated well.