92 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, 40
5 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
Wow. Great way to progressive overload. Love the dynamic double and triples. The 12/8/5 routine works. Similar to 5/3/1, but I think this works better plus OBMs coaching notes and form notes… leaves less to guess and trial and error than the 531 program. I’m not done with the 16 weeks yet but I’ll def be going to the end and running this a few times back to back. I have a home gym so I can’t do seated leg curls as easily or adductors but I make do with the cable trainer. One thing I’ll say is if you’re running this 5x a week you really do need to be realistic about no more than RPE 8 on sets. Or you’ll not recover in time , unless your on PEDs maybe.
Brian G.
Man, 269 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Love the program, i added a couple variants to biceps, Back, and chest, I do around 200 pushups every upper body day just to focus on the spots i think i lack the most, the program is pretty good. I have no complaints, the gains are gaining ‼️
Grayson H.
Man, 2411 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
Enjoyable program. I liked how it was flexible. Extremely effective without too many exercises per session. Will continue with this program for the foreseeable future.
Kristopher Mally
Man, 253 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Getting back into the gym after an injury last year and this program has been perfect. It’s fun and the results are great. I’ve already gone past my previous max weight in almost all lifts and getting lots of muscle gain, highly recommend
Venkat Annam
Man, 543 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Quite effective for muscle building. Highly recommended.
frigoow
Man11 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
After quite a long break from the gym I started this program. I blew through all my previous PBs and am pretty much doing intermediate numbers now, I grew a lot as well. It's the most fun program I've done yet, I love the idea of a back + legs day as legs are not a priority. I couldn't recover from the 20 rep dips on upper 3 too well, so I changed the DB press for weighted dips on upper 2. And the bro day starts with heavy tricep only work + pull-ups. I am at the end but will be starting this program again, I might increase volume slightly in some areas but not sure about it yet.
Reno M.
Man, 319 weeks complete
5 years of prior experience
Less than expected strength gains
Less than expected muscle gains
I should have looked to see that there no deadlifts included which is a lift I enjoy and missed doing.
Humberto
Man, 3512 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Great program, made some minor changes towards the end to lessen biceps volume and accommodate some elbow pain. Very upper body focused and great for maintaining lower body volume .
Chris R.
Man, 399 weeks complete
4 years of prior experience
As expected strength gains
More than expected muscle gains
This program has a lot of variety and flexibility. The notes and PDF are super helpful and reasonably easy to follow. I saw much greater than expected muscle gains. I look the biggest and strongest I’ve ever been. The vanity is real. With that said, I haven’t seen the lifting gains I would’ve expected, particularly in bench press. I think the program is totally worth trying out. I recommend it if you wanna look swole.
Man, 25
9 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
Great Program! Only added hip thrusts to the second leg day and more rear delt work in general. I also swapped out the sissy squats for leg extensions since they're easier on my knees. Did the 5 day version and took every set to failure or one rep from failure unless otherwise told not to. I could see how if you don't push hard enough, this program may not have enough volume for you. If you train hard, reap the gains!!!