41 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!
Preston Eckhardt
Man, 293 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
BOM is the goat , nuff said
Nico C.
Man3 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Great plan easy to be consistent on and can finish a day in under an hour
Simon_Duffield
Man, 285 weeks complete
6 years of prior experience
As expected strength gains
More than expected muscle gains
Fantastic arms and shoulders gains made on this program. Progression models are easy to stick to which lead to almost weekly PRs. Another certified banger from BOM.
Bryan B.
Man, 325 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
This program really taught me that more is not always better. I use to do 6sets and now doing 3-4, Definitely a game changer and the back down set is just impeccable!🤌🔥
Joseph F.
Man, 458 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
If you are like me and have a demanding job or life responsibilities that are unpredictable, this is the program for you! Generally, I go all in with a program with lots of volume, am really consistent, then my work responsibilities pick up and I become less consistent until my routine falls apart. This program solves that by being adaptable. I chose the 5 day version with the intention of cutting the 5th day when needed. I have not had to but it's good to have as an option. Day 5, I run on Saturday. If I can't make it work due to life, I've run day 4 and 5 together in 1 day. The flexibility is great. The workouts are about an hour. If you feel you need more volume or want to add something, you have room to add a few sets here and there without it being too much. This program is sustainable. Sustainable means consistency and consistency beats optimal but unsustainable every time.
Kevin C.
Man5 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
For me it was the perfect amount of frequency, a bit lower volume with the option to do a little more if you really are feeling it. I did change some the the vertical pulls for some horizontal pulls, but other than that ran as is written.
Simone C.
Man, 281 week complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Very good program. I changed some of the exercises but overall kept the bulk of it. Pretty happy for the results. Gonna run it for another 12 weeks.
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.