60 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!
Gavin B.
Man, 229 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Great program all around. The coach notes are very helpful and reading them ensures you’re running the program properly.
Yokozuna
Man, 353 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
So far I've enjoyed the detailed notes and cues. I've made decent strength gains this far and I seem to ramping up to even more. The program could use a little more chest volume if running Variation B.
Roshan Kumar
Man, 271 year of prior experience
Less than expected strength gains
Less than expected muscle gains
Body is ve
Lucas M.
Man, 2212 weeks complete
4 years of prior experience
As expected strength gains
More than expected muscle gains
I did the 4 Days version. Use/ed this programm during my little cutting phase. Great volume and exercise choice. Good for people with bit less time who want to keep muscle during cut or build overall mass.
Matt P.
Man, 307 weeks complete
More than expected strength gains
More than expected muscle gains
I was trying to make my own routines and constantly plateauing or getting bored. These workouts are varied, have decent swaps already lined up for most exercises and most importantly I’m seeing results which is keeping me motivated between phases !
Patrik C.
Man, 425 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Take it for what it's worth I've been strength training for a long time and this is my first like bodybuilding type endeavor really. This is the first time I've ever explored anything out of the three to five rep range. LOL I really enjoyed it
Man, 33
5 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Jordan
Man, 313 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Loving this program, I always struggled getting enough bicep volume and this program really helped me achieve that. Noticed an improvement in my arms after 4 weeks. It’s good fun!
Spencer D.
Man, 263 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Great for upper body, but I found the legs needed a slightly different progression scheme. I found that by adding specific goals and scrapping amrap for larger motions like squats helped a lot, but having the AMRAPs for bench worked great. I'd recommend doing 4 sets for all chest movements, 2 at higher weight then 2 at the reduced weight. I also did supersets for some of the later motions of the workout. Overall I'd say it's a great builder, and I get my shoulders from doing my cheerleading as a sport outside, and having the flexibility with this routine made that sports involvement possible.
Mitch M.
Man, 2810 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
So I have been running this programme for 4 weeks - usually am a lot more consistent in the gym but just started a new job so struggling with fitting in sessions. Regardless of my inconsistency, I’m actually very surprised with the arm gains. Biceps are definitely growing what is where I really need it, Tricep strength never stronger! also gained significant leg growth to where people are noticing and pants are getting tight (platz squats game changer) (never squatted twice a week before)- I’m in a bulk and am very excited for the next 8 weeks hopefully dial everything in and see what happens. I’m very impressed with this program so far!