Golden Warrior: Adaptive Hypertrophy Program
3-5x Per Week Upper Lower ADAPTIVE Strength and Hypertrophy Program (1 hour run time or less per workout).
Overview
(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!
Who it's for
Reviews
Loved this one. Great programming, good results. Burned out a bit on squats towards the end, but swapped with leg press
Pretty good grappler workout ngl good shit
Definatly swapped out my exercises to mix it up
I like the programme. It helps me to stay consistent. The workouts are very much fun, and I also like the replacement so you get some variations. Id suggest you try it out, and you will not be disappointed.
Variations
12 weeks · 5 days/wk
- 5 days per week (Upper x3, Lower x2)
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Close Grip) | 3 | 12 reps |
| 2 | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| 3 | Bicep Curl (Barbell) | 3 | 12 reps |
| 4 | Hammer Curl | 2 | 8–12 reps |
| 5 | Tricep Pushdown (Cable) | 3 | 15 reps |
| 6 | Pull-Up (Bodyweight) | 3 | 10–15 reps |
| 7 | Leg Raise | 3 | 12–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Platz Squat | 1 | 5–8 reps |
| 1 | 8–10 reps | ||
| 1 | 10–12 reps | ||
| 2 | Sissy Squat | 2 | 10–15 reps |
| Superset | |||
| 3A | Seated Row (Cable) | 2 | 8–12 reps |
| 3B | Kelso Shrug | 2 | 8–12 reps |
| 4 | Lat Prayer | 2 | 8–12 reps |
| 5 | Lying Hamstring Curl | 2 | 12–15 reps |
| 6 | Standing Calf Raise | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 12 reps |
| 2 | Pull-Up (Neutral Grip, Weighted) | 3 | 8–12 reps |
| 3 | Spider Curl | 3 | 10–15 reps |
| 4 | Preacher Curl (Dumbbell) | 2 | 10–15 reps |
| 5 | Incline Triceps Pressdown | 3 | 8–12 reps |
| 6 | Hanging Oblique Knee Raise | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Platz Squat | 1 | 5–8 reps |
| 1 | 8–10 reps | ||
| 1 | 10–12 reps | ||
| 2 | Hip Adductor (Machine) | 3 | 10–12 reps |
| 3 | Sissy Squat | 2 | 10–15 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| 5 | Seated Hamstring Curl | 2 | 8–12 reps |
| 6 | Standing Calf Raise | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Dip (Bodyweight) | 3 | AMRAP |
| 1B | Chin-Up (Bodyweight) | 3 | AMRAP |
| Superset | |||
| 2A | Incline Curl (Dumbbell) | 2 | 10–15 reps |
| 2B | Incline Tricep Extension (Dumbbell) | 2 | 10–15 reps |
| 3 | Rear Delt Fly (Dumbbell) | 2 | 10–15 reps |
| 4 | Abs Crunch (Weighted) | 3 | AMRAP |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Hey guys! My name is Coach Butler, not Bald Omni-Man. My YouTube channel is all about showing you how to lift. This channel is meant to be my personal training log, and a resource for anyone that wants to learn how to train for long term success!
I’m a big fan of anime, manga, video games, and western works of art as well. It would be hard for you to name something I haven’t watched or read! Disclaimer: Bald Omni-Man is not a medical professional or a doctor. Always consult a medical professional before starting any exercise program. Use of this information is strictly at your own risk. Bald Omni-Man will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video, including, but not limited to economic loss, injury, illness, or death.
Common questions
Golden Warrior: Adaptive Hypertrophy Program is a paid program available inside the Boostcamp app. You can browse the full week 1 schedule here for free, then purchase inside the app to unlock all 12 weeks with auto-progression and coaching notes included.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Golden Warrior: Adaptive Hypertrophy Program is structured around 3–5 training days per week depending on the variation you choose. Each variation is designed for a different schedule, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Golden Warrior: Adaptive Hypertrophy Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
