80 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!
Jacob P.
Man, 283 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Love this workout set. Definitely feeling it after each workout can’t wait to see what I feel like at the end of the program
Michael V.
Man, 269 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Nice flexible program! Love the way it’s set up and that I can mold it to my life week to week. I’m training handstands and acrobatics a few times a week and this makes it easy to keep weight training as part of the routine without needing to take crazy long or anything. I get these workouts done in 45-60m each session.
Andi Krasniqi
Man, 183 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Love it ! Increasing KG on exercises week after week
Andrew R.
Man, 475 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
I like the program but there are tons of “see FAQ” things. I’m either blind or special needs because I don’t see them anywhere. I even searched out the dudes YouTube for them. So I feel like I’m not getting the full potential of the program.
Kevin S.
Man, 385 weeks complete
5 years of prior experience
As expected strength gains
More than expected muscle gains
Good mix of exercises. It's funny, a lot of beginner lp programs are too light on frequency and volume for back. This program really hits the sweet spot on both. I find the intensity and volume are very well programmed and I find it agrees with me very well. I struggled with all of the powerlifting in Strong lifts, Starting strength, gzclp. I'm too old for it and even when I was younger it wasn't good for me. I love volume and time under tension and this program will give you that. Drop sets and super sets are a regular theme and I believe used very effectively. Some exercises experience a rep scheme change at 4 weeks and then 8weeks. I like the idea of a small periodization/meso theme with overcomplicating it for beginners. I switched platz squats for trap bar deadlift/squats and threw a pair of sets of rdls into the 2nd leg day. I can't squat right now because of my shoulders. The shoulder exercises also don't bother me. I'm bulking and my back is blowing up. I love it. I am putting on body fat as well but around my arms and chest/back of my shirts is really filling out. I will run another cycle of this at least
Iain Preston
Man, 463 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
4 weeks in, really enjoying this programme. Could do with an extra lower body exercise or two IMHO but otherwise it's a decent Foundation regimen. Especially recommend for people who have trained a decent amount before but lapsed. It's a good on-ramp for future, more varied programmes
Charlie W.
Man, 3412 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
I owe some major motivation to BOM and he’s what ultimately made me try the app. This program got me back on track after some time off and surpassed my expectations . Highly recommended.
Bee P.
Man, 355 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
Keep crushing it! Love the exercises and going to cycle from 3day to 5day after the 8 weeks.
Man, 33
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Feels very good. I feel like doing 5 days would be even more effective, but it’s difficult for me currently, so my experience is based on 3 days and I still see and feel significant gains.
Emilio N.
Man, 497 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
I feel comfortable with both loads and progressions. I've only added a couple of biceps/triceps exercises to complement (arms are my weakest muscles) and some core engagement sets. Finally, I like to end every workout with some moderate cardio.