34 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!
Andreas E.
Man12 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Fantastic!
Tom M.
Man3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Excellent program doable in a cut or maintenance with enough variation to keep the week interesting and hitting muscles for different angles with options to add more volume when needed
Davis A.
Man, 284 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
I really enjoy the split and do it over 8 days (M,W,F,Sun,T,Th,Sat,M). I did make a few changes on the smaller movements and will switch them out about every 6-8 weeks to keep things fresh. The rest timer on boost camp helps add the additional way to progress with the timer. I feel like I am banging out work outs that used to take me 1.5 hours in 45 minutes. My strength endurance has gone way up! One of my favorite aspects of this program is the strength gains. Went from close grip benching 275 from around 5 to 295 for 8 in 7ish weeks. Have never progressed on close grip and I have definitely improved on a weak point there adding size and horse power to my triceps. You can go wrong with a Coach Butler program. Each one I’ve done has netted me positive gains in one way or another. This can be an excellent program for a beginner all the way up to advanced.
Skyler B.
Man, 353 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
10/10 bald man
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