72 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!
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.
Jonathan Mendez
Man10 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
I've been lifting for a few years now but this was my first time running a program while having diet and sleep locked in. Follow what coach says and you'll grow
Jorge T.
Man, 365 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Program was great, got amazing results
Muddasir N.
Man, 237 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Good arm gains I just had to add more side delt/rear delt, and glute volume. This program is very good, the best I’ve come across, though I haven’t ran very many, this is the most sophisticated one I’ve done so far. I progress every time I come in the gym despite being an intermediate level lifter. If you have weak points, there’s plenty of room to add extra volume for your own individual needs. I don’t see myself running another program for at least 2 years. Omni Man made an absolute master piece.
Tim Chandler
Man, 545 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Basic movements in a more advanced program made a solid difference - liked this program a lot, though I added my own flair. Recommend for sure.
Man, 33
8 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
A really good clear and well thought out plan. Nothing is missed, lots of thought has been given to this. Thanks
Adrian W.
Man, 329 weeks complete
7 years of prior experience
Less than expected strength gains
More than expected muscle gains
Most thought through spilt I've ever done! I love the adjustability and won't stop running this program. I'm about to start my fourth time!
Bradley McLaughlin
Man3 weeks complete
5 years of prior experience
As expected strength gains
More than expected muscle gains
Extremely thoughtful workout split .. hitting each body part 2-3 times per week and good volume .. few different variations and focuses to keep things interesting as well .. also good exercise substitutions when gym is too busy and some things aren’t free .. nice work
Ashton S.
Man, 377 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
So far, so good. Really enjoy the structure