32 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!
James Kerwin
Man, 453 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Heavy focus on accessory exercises almost neglects the majors. Probably should be rated for intermediate to advanced, not beginner or novice friendly. Also no garage gym friendly, you need a full gym to avoid major modifications.
Nathan C.
Man, 307 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
Great program, have loved each of his and the coaching notes are very helpful, only real change i made was switching to assisted pull ups as I'm still not strong enough to do regular ones yet at my weight
Zach W.
Man3 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
From one Bald man to another, BOM is the goat. Great structure and volume. LOVE the adaptability.
Daniel D.
Man, 315 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Great program, great progression!
Theo L.
Man, 239 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
Already added weight and reps to multiple movements. The way upper body volume is distributed through the week feels amazing. Sessions don't feel like a slog which is huge. I'm probably going to run it again straight away.
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