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Ricardi D.

Omar S.

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<a target="_blank" rel="noopener noreferrer nofollow" href="https://docs.google.com/document/d/1iZ9NTwctNGT0cPI4IRQkdci3a5i27ByXALPNTblAZSo/edit?tab=t.0">(MUST READ) Access The Full FAQ and Troubleshooting Guide HERE (Save this to your phone!)</a><a target="_blank" rel="noopener noreferrer nofollow" href="https://youtu.be/MiAdLBXJrjA?si=3z9DdG0IMHikjfD3">Golden Warrior YouTube Guide</a> (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 PlansThe 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!

Golden Warrior: Adaptive Hypertrophy Program

Plan A

Upper Body 1

Back + Legs

Upper Body 2

Lower Body

Upper Body 3

Phase 1

Week 1

Week 2

Week 3

Week 4

Phase 2

Week 5

Week 6

Week 7

Week 8

Phase 3

Week 9

Week 10

Week 11

Week 12

Bench Press (Close Grip)

Lateral Raise (Dumbbell)

Bicep Curl (Barbell)

Hammer Curl

Tricep Pushdown (Cable)

Pull-Up (Bodyweight)

Leg Raise

Platz Squat

Sissy Squat

Lat Prayer

Lying Hamstring Curl

Standing Calf Raise

Bench Press (Dumbbell)

Pull-Up (Neutral Grip, Weighted)

Spider Curl

Preacher Curl (Dumbbell)

Incline Triceps Pressdown

Hanging Oblique Knee Raise

Hip Adductor (Machine)

Seated Hamstring Curl

Rear Delt Fly (Dumbbell)

Abs Crunch (Weighted)

Plan B

Plan C

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