Bald Omni-Man

<a target="_blank" rel="noopener noreferrer nofollow" href="https://docs.google.com/document/d/1iZ9NTwctNGT0cPI4IRQkdci3a5i27ByXALPNTblAZSo/edit?tab=t.0">(MUST READ) Access The Full FAQ and Troubleshooting Guide HERE (Save this to your phone!)</a><a target="_blank" rel="noopener noreferrer nofollow" href="https://youtu.be/MiAdLBXJrjA?si=3z9DdG0IMHikjfD3">Golden Warrior YouTube Guide</a> (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 PlansThe 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!

Golden Warrior: Adaptive Hypertrophy Program

<h3 style="margin-left: 0px!important;">5x Per Week Upper Lower + PPL Hybrid Program (1 hour run time per session on average)</h3>Relive your childhood dreams of looking like a Super Hero! Dragon Fist is a program that combines strength, hypertrophy, stamina, and high exercise selection into an effective program that also doesn’t demand very much time when compared to other splits. Dragon Fist is best for those that want to get the most results that are humanly possible within a 45-60 minute training session, while also still getting a great overall training effect.Follow the form cues as closely as possible, because it will help you get the MOST out of the work we’re doing here.Inspired by the greatest of all time, Goku, Dragon Fist is my way of honoring the late Akira Toriyama (the creator of Dragon Ball), and the inspirational body of work he left behind.As a child, we all can speak to seeing a larger-than-life physique that inspired us to hit the gym HARD. Whether it was TV, film, or in animation, we all have that core memory. That feeling of motivation and overcoming your limits was instilled in me by Goku, and I want to share those feelings with you.Dragon Fist Combines Barbell Work, Calisthenics, and engaging exercise selection into a system that will force you to put on slabs of muscle and strength that will translate into any other program.<h3 style="margin-left: 0px!important;">General Guidelines&nbsp;</h3>Pick variations that make sense for your space. Don’t pick motions that would require you to walk clear across the gym constantly, and don’t forget to pick things you know you generally enjoy.Deload (take an easy week or few days) every 6-8 weeks OR as needed if you would like to train harder for longer. Listen to your body. Avoid taking breaks after any less than 4 weeks of hard training. This looks like doing half the volume or reducing the weight by 20-25% and doing some easy workout for a few days.Double Progressions&nbsp;This program gives you a range of sets and reps. Because this program wants you to use much higher proximity to failure on average, I want MOST of you (even the advanced lifters) to pick the lower amount of sets given. Add more sets as NEEDED (not as wanted) to create forward progression in your training. Part of the goal of this program in to get the maximum stimulus for the shortest amount of time in the gym. In general, I don’t want you in there longer than an hour.This program uses a system called Double Progression. In a basic Double Progression, you’re given a set and rep range.&nbsp; For example: 3 sets of 8-12. Each week, you add reps until you’re at 3x12, then you add weight and do it all over again.&nbsp;This type of progression undulates between volume and intensity, allowing you to typically train harder without a deload.&nbsp;It is also very easy to follow.There are two ways to start off a double progression. You can do 3 sets of 8 (leaving a couple reps in the tank on your first set) and then each week, add reps until you get to 3x12. You can add reps to each set, or reps to one set at a time.&nbsp;OR If you’re newer, you can do 12 reps on your first set (leaving a couple reps in the tank) and then fill out your reps on subsequent sets each week.&nbsp;(This second approach is typically the approach I take for new exercises that I’m not sure of my performance on) I also recommend this for people who tend to UNDERSHOOT (go too easy)Dynamic Double ProgressionsThis program will use these on any exercise that has a top set and a back off set(s). Dynamic Double Progressions are the same as normal ones, the only difference is that you’ll be adding weight to each set individually instead of waiting until you fill up a full set and rep range.&nbsp;For example, if you’re told to add weight once you can add 3+ reps to a set, and you add 4 reps to set one, but only 2 reps to set two, you would add weight to set one, while keeping set 2’s weight the same until you can add more reps.Linear PeriodizationThis will be used on big exercises. It’s baked into the program automatically so feel free to skip this part of the breakdown, but for those that are curious as to what it is/why it’s being used, I included it into the program to drive strength progression on the heaviest compound lifts. This is a personal preference of mine as a coach, since it allows us to progress in terms of absolute load in a predictable fashion. This is usually done with percentages and ends in a max, but this has been adapted in Dragon Fist to meet the needs of bodybuilding, while also being easy to understand for those who aren’t familiar with it.

Dragon Fist: ULPPL Hybrid Program

<h2 style="margin-left: 0px!important;">PROGRAM GUIDE</h2>Newer Trainees: I gave a range of sets that you can do, newer trainees should pick the lowest number of sets, and trainees who need more volume should pick the higher number of sets.Progressions: With double and dynamic double progressions on your first week, make sure to keep a couple reps in the tank on your first set. Personally, I try to hit the top end of the rep range on my first set, and then I spend the subsequent weeks filling out the subsequent sets. This lets me create momentum and smoother progressionIntraworkout Nutrition: I recommend intra workout nutrition of a quick digesting carb (fruit, Gatorade etc). re-hydration (think water, salt, potassium, magnesium), is important as well. For best results, place this somewhere in the middle of your training session.Deload Protocol: Deload intuitively, you can push hard for a lot longer than you think you can. For those that prefer scheduled deloads, you can also deload every 6-8 weeks periodically. For deload week, go easy on 1-2 sessions that week, then resume the rest of the week as planned.Rest Days: It can either be ran in a traditional “PPL, PPL, Rest” OR in a “3 days on, 1 day off, 3 days on, 1 day off” structure for lifters that need or want more rest.Leg Day Warm Ups: 5-10 minutes on a stationary bike, alternate between reverse and normal pedaling. Increase the time on the bike as needed.Push Warm-Ups: Light rows with a dumbbell, facepulls, and light weight dumbbell presses for a few sets of 20 (GO LIGHT…if your muscles are worked by this, you did too much)Pull Warm-ups: Band Pressdowns and Curls for blood flow Double Progression and Dynamic Double ProgressionDouble Progression and Dynamic Double Progression are easy ways to map out progression and auto-regulate your training. (Auto-regulate meaning: make training appropriately challenging)I like using this in a hypertrophy program, because unlike traditional strength training, we don’t have percentages to work with. Particularly for things like Calf Raises, Hamstring Curls, Hack Squats, and all traditional bodybuilding staples.Double Progression In basic Double Progression, you’re given a set and rep range. For example, 3 sets of 8-12. Each week, you add reps until you’re at 3x12, then you add weight and do it all over again. This type of progression undulates between volume and intensity, allowing you to typically train harder without a deload. There are two ways to start off a double progression. You can do 3 sets of 8 (leaving a couple reps in the tank on your first set) and then each week, add reps until you get to 3x12. You can add reps to each set, or reps to one set at a time. OR If you’re newer, you can do 12 reps on your first set (leaving a couple reps in the tank) and then fill out your reps on subsequent sets each week. (This second approach is typically the approach I take for new exercises that I’m not sure of my performance on) I also recommend this for people who tend to UNDERSHOOT (go too easy)When you add weight, add enough weight so that 8-9 reps would be challenging again (tl,dr; add like 5-10 lbs) Then you follow the same progression scheme for the new weight you’ve selected Dynamic Double Progression Dynamic Double Progression is basically the same thing, except that each individual set progresses in weight on its own once you reach the top end of your rep range. For example, using 8-12 again: Week 1: 3x8 @ 200Week 2: 1x12 @ 200 (increase this set’s weight next week) 1x10 @200, 1x9 @ 200Week 3: 1x8 @ 210, 1x12@ 200 (increase this set’s weight next time), 1x10 @200So on, and so forth. This type of progression is better for heavier compound lifts in my opinion. General Reminders:The way that I like to coach double progression and dynamic double progression is like this:That first week you try a new exercise, each set, other maybe than the last couple, should be a couple reps shy of failure. This lets you create momentum with your training. As opposed to if you go to failure on everything week 1, you’ll have a harder time (or an impossible time) progressing.For subsequent weeks, more and more of your sets can be (and should be, in my opinion), close to, or at failure. If you undershoot that first week, the way double progressions work, you’ll be using a challenging weight anyway with time. When to Swap MovementsI say that we should keep our motions in rotation for as long as possible. It’s very easy to fall into the trap of constantly swapping exercises, and never make any real progress. But if we keep our motions in for long enough to outlast noobie neurological adaptations, we can ensure that any progress that we make comes from actual hypertrophy, and not just neurological strength adaptations. When you DO swap a movement, pick a variation that works the same muscles as the one that you were just doing, so the thread of progression can remain. It’s important to take note of which variations work the best for us as well, so that you can swap back to them when the time comes. Rep Quality I go by the rule of “how would I do this if Dr Mike Israetel was watching?” - I would use a controlled (but not overly slow) eccentric, and a pause when applicable.That being said, don’t get pedantic - just maintain +/- 10% of your rep quality at all times. Too much control leads to inferior stimulus typically (especially if you’re not very strong yet, and can’t use a lot of weight). Too little control leads to the muscles not being stimulated well.

Goal: Give lifters that 6x per week in the gym experience, while also correcting the torso dominance that you typically see with PPL (Push Pull Legs) splits. This split has a bodybuilding bias and will work every muscle. Be prepared to work HARD, I HIGHLY recommend that your diet, hydration, and sleep is on point. In the words of Kali Muscle, “EAT”.&nbsp;Read the detailed program guide below.

Power Bomb PPL

BEAST SLAYER FULL BODY PROGRAMMUST READ Q&amp;ATip 1:Have a stopwatch on your phone. Set it for 60-90 minutes depending on what I outline for the day, after you’re done warming up, BOOM. Start the clock. I likely do more volume than the average trainee or individual watching this, as well as having to lift heavier weights, and these times that I prescribe are based on how long it took ME to do it. So if you’re newer, this will certainly be enough time for you to complete these sessions.Some of these took a little longer at first for me, but that was because I get lost in editing clips and such for social media – that should sound familiar to my fellow content creators, but to those that aren’t you likely spend a lot of time between sets on your phone. Having that stopwatch helped me shave off anywhere between 30-40 minutes off my time spent in the gym!Tip 2:Gym bag essentials are:<ul><li>Liquid Chalk</li><li>Versa Gripps or Lifting Straps</li><li>Lifting Belt</li><li>Intra Workout nutrition</li><li>Boostcamp App to log your training</li><li>Some water or a sports drink</li></ul>Tip 3:Pick variations that make sense for your space. There are a lot of supersets in all versions of this program. Don’t pick motions that would require you to walk clear across the gym. Take it from me, I’m not letting some dude hog two pieces of equipment that are clear across the gym, so think about the economy of your workouts. Maybe pick the dumbbell variation of something, because dumbbells are things that you can carry across the gym and have next to a machine.Frequently Asked Questions/Comments:Q1: What is a Double Progression/Dynamic Double Progression? How do I do it properly?Double Progression and Dynamic Double ProgressionDouble Progression and Dynamic Double Progression are easy ways to map out progression and auto-regulate your training. (Auto-regulate meaning: make training appropriately challenging)I like using this in a hypertrophy program, because unlike traditional strength training, we don’t have percentages to work with. Particularly for things like Calf Raises, Hamstring Curls, Hack Squats, and all traditional bodybuilding staples.Double ProgressionIn basic Double Progression, you’re given a set and rep range.For example, 3 sets of 8-12. Each week, you add reps until you’re at 3x12, then you add weight and do it all over again.This type of progression undulates between volume and intensity, allowing you to typically train harder without a deload.There are two ways to start off a double progression. You can do 3 sets of 8 (leaving a couple reps in the tank on your first set) and then each week, add reps until you get to 3x12. You can add reps to each set, or reps to one set at a time.OR If you’re newer, you can do 12 reps on your first set (leaving a couple reps in the tank) and then fill out your reps on subsequent sets each week.(This second approach is typically the approach I take for new exercises that I’m not sure of my performance on) I also recommend this for people who tend to UNDERSHOOT (go too easy)When you add weight, add enough weight so that 8-9 reps would be challenging again (tl,dr; add like 5-10 lbs)Then you follow the same progression scheme for the new weight you’ve selectedDynamic Double ProgressionDynamic Double Progression is basically the same thing, except that each individual set progresses in weight on its own once you reach the top end of your rep range. For example, using 8-12 again:Week 1: 3x8 @ 200Week 2: 1x12 @ 200 (increase this set’s weight next week) 1x10 @200, 1x9 @ 200Week 3: 1x8 @ 210, 1x12@ 200 (increase this set’s weight next time), 1x10 @200So on, and so forth. This type of progression is better for heavier compound lifts in my opinion.General Reminders:The way that I like to coach double progression and dynamic double progression is like this:That first week you try a new exercise, each set, other maybe than the last couple, should be a couple reps shy of failure. This lets you create momentum with your training. As opposed to if you go to failure on everything week 1, you’ll have a harder time (or an impossible time) progressing.For subsequent weeks, more and more of your sets can be (and should be, in my opinion), close to, or at failure.If you undershoot that first week, the way double progressions work, you’ll be using a challenging weight anyway with time.Q2: When to Swap MovementsI say that we should keep our motions in rotation for as long as possible. It’s very easy to fall into the trap of constantly swapping exercises, and never make any real progress.But if we keep our motions in for long enough to outlast noobie neurological adaptations, we can ensure that any progress that we make comes from actual hypertrophy, and not just neurological strength adaptations.When you DO swap a movement, pick a variation that works the same muscles as the one that you were just doing, so the thread of progression can remain.It’s important to take note of which variations work the best for us as well, so that you can swap back to them when the time comes.Q3. Can I Add More Volume? Is this enough volume to grow?This is a question that many lifters will have. Maybe you’re accustomed to doing more/less volume – this is why you’re given a range on Beast Slayer. As a rule of thumb: if you’re adding reps and weight, you’re doing enough volume to grow. If you’re not making progress, audit yourself FIRST:<ol><li>Am I eating enough? (have I gained weight the past few months?)</li><li>Am I sleeping enough?</li><li>Am I drinking enough water?</li><li>Am I ensuring that I eat before training?</li><li>Am I properly following the progressions outlined (it is SUPER common for this to be the issue. Thoroughly read the section on double progressions if you’re not familiar)</li><li>Is my effort in the gym there?</li><li>Finally, is this variation just stale? (I have made progress with it for 6-8 weeks already)</li></ol>If you take an honest audit of yourself, and you have zero areas of opportunity with your process, ADD ONE SET. Not two, not four, ONE SET. DO NOT add volume just because you feel like it. This is a great way to do entirely too much.Q4. How do I track weighted calisthenics?Combine your body weight with the weight that you add to your belt. The reason to track it this way, as opposed to just the weight added, is simple: your body weight, and thus the total weight you lift, will fluctuate. There is a HUGE difference between a 160 lb guy doing weighted calisthenics, and a 220 lb guy doing them, and this has to be accounted for.Q5. What kind of form should I strive for?I go by the rule of “how would I do this if Dr Mike Israetel was watching?” - I would use a controlled (but not overly slow) eccentric, and a pause when applicable.That being said, do not get pedantic - just maintain +/- 10% of your rep quality at all times. Too much control leads to inferior stimulus typically (especially if you are not very strong yet, and can’t use a lot of weight). Too little control leads to the muscles not being stimulated well.Q6. How and When To Deload?I want you to deload when you feel that you need to. The program is designed in such a way, that the volume and intensity ebbs and flows automatically, but at some point, you will need an actual deload.I recommend deloading ONLY the sessions that feel janky, and to reduce the loads by about 10% and do less sets. It won’t be very often that you need to make every session a deload or have a full deload week, but if you need to deload multiple sessions, this is fine as well.Q7. How to Optimize for Powerlifting or 1 Rep Max Strength?I’m a big fan of linear progression based on a percentage of your 1 rep max, combined with RPE for your main exercises. (Bench, Deadlift, Squat, whatever you want to train for strength, along with their variations)I generally say, start around 60-70%, and do 3-5 sets, repping each set to about RPE 6-8 on average (no set until your max out should be to failure). Each week, increase your working weight by 2-4%. When the weights get to 80% or more, we include top singles once a week to practice heavy singles.Here is how that generally looks:Week 1: 4 Sets @ 63%, rep each set to RPE 6Week 2: 4 Sets @ 66% rep each set to RPE 6-7Week 3: 4 Sets @ 70% rep each set to RPE 7Week 4: 4 Sets @ 73% rep each set to RPE 7Week 5: 4 Sets @ 76% rep each set to RPE 7Week 6: 1 Top single @ 83%, 3 sets @ 80%, rep to RPE 7 each setWeek 7: 1 Top single @ 85%, 3 sets @ 83%, rep to RPE 7-8 each setWeek 8: 1 Top single @ 88%, 3 sets @ 85%, rep to RPE 7-8 each setWeek 9: 1 Top single @ 90%, 3 sets @ 88%, rep to RPE 7-8 each setWeek 10: Work up to about 90-93%, and then based on feel go either a 5-10 lb pr, or a rep PR @ 100% based on your goals.This is a simple, and predictable way to build strength. Strength is a SKILL, if leaving reps in the tank doesn’t sound appealing, great! That’s what we have accessory work for, and if you truly don’t want to do this at all, you may be a bodybuilder at heart my friend.Q8. What is RPE? (Rate of Perceived Exertion)RPE is a tool that I like using to allow the lifter to autoregulate (pace out) their training based on how they feel that day.I like combining it with percentages to ensure we’re getting in adequate skill practice with our big compound lifts.RPE SCALEDefinition10 - Concentric Failure, you physically cannot do another rep after trying9 - could have grinded out another rep.8 - hard, but could have done two more reps7 - fairly challenging, could have done 3 more reps6 - feels like a warm up set, could have done 4 more reps, great for deloads or building volume at the beginning of a program

PROGRAM VARIATIONS THE HYBRID Hybrid is good for all experience levels. specifically people who want to just try out Full Body Workouts. You get an arm day, along with a classic upper/lower duo of sessions. One full body day is included. This split is also really good for intermediate or advanced trainees with strength minded goals, because it leaves room to fit in enough frequency for your compound lifts, along with enough rest to recover from them. Overall, this version is for people that want to get a little of everything. Newer lifters should set their volume on the lower side, intermediate and advanced lifters can use more volume.THE HUNTER The Hunter is great for intermediate or advanced lifter that enjoy the recovery benefits of full body training, along with the work capacity gains. This split works best for those with hypertrophy minded goals, as recovery will start to become encumbered for those that want to pursue increasing strength in BIG HEAVY compound lifts. This program WILL make you stronger, but in a general sense.

Beast Slayer - Berserk Method Full Body Program

Welcome to the 2025 edition of Beast Slayer. You will enjoy the key aspects of the original release alongside quality of life changes, better programming structure, new exercises, and most importantly changes that reflect common pieces of feedback. (I included more pulling volume, for instance). Beast Slayer offers a 3x Upper Body, 2x Lower Body Frequency with 4 Training Days. We acheive this through combining upper lower and full body, but in a way that is approachable and sustainable. Please enjoy. For the full doc and spreadsheet of the program, go here: <a target="_blank" rel="noopener noreferrer nofollow" href="https://docs.google.com/spreadsheets/d/1T8UxbsBU4Zi9AuuEcWhuR6iIO6K17xReoHCa09zJHjM/edit?usp=drivesdk">https://docs.google.com/spreadsheets/d/1T8UxbsBU4Zi9AuuEcWhuR6iIO6K17xReoHCa09zJHjM/edit?usp=drivesdk</a>For my personalized programming &amp; nutrition guidance app, go here: <a target="_blank" rel="noopener noreferrer nofollow" href="https://coachos.superwall.app/omni">https://coachos.superwall.app/omni</a>

Beast Slayer: Berserk Method Full Body Program 2.0

<h2 style="margin-left: 0px!important;; text-align: start">PROGRAM GUIDE</h2>Newer Trainees: I gave a range of sets that you can do, newer trainees should pick the lowest number of sets, and trainees who need more volume should pick the higher number of sets.Progressions: With double and dynamic double progressions on your first week, make sure to keep a couple reps in the tank on your first set. Personally, I try to hit the top end of the rep range on my first set, and then I spend the subsequent weeks filling out the subsequent sets. This lets me create momentum and smoother progressionIntraworkout Nutrition: I recommend intra workout nutrition of a quick digesting carb (fruit, Gatorade etc). re-hydration (think water, salt, potassium, magnesium), is important as well. For best results, place this somewhere in the middle of your training session.Deload Protocol: Deload intuitively, you can push hard for a lot longer than you think you can. For those that prefer scheduled deloads, you can also deload every 6-8 weeks periodically. For deload week, go easy on 1-2 sessions that week, then resume the rest of the week as planned.Rest Days: Bald Swordsman is a split on a 10-11 day asynchronous schedule. Trainees need at least a day of rest in between these sessions. Therefore, there is no need to strictly follow the 4 day a week schedule.Leg Day Warm Ups: 5-10 minutes on a stationary bike, alternate between reverse and normal pedaling. Increase the time on the bike as needed.Push Warm-Ups: Light rows with a dumbbell, facepulls, and light weight dumbbell presses for a few sets of 20 (GO LIGHT…if your muscles are worked by this, you did too much)Pull Warm-ups: Band Pressdowns and Curls for blood flow Double Progression and Dynamic Double ProgressionDouble Progression and Dynamic Double Progression are easy ways to map out progression and auto-regulate your training. (Auto-regulate meaning: make training appropriately challenging)I like using this in a hypertrophy program, because unlike traditional strength training, we don’t have percentages to work with. Particularly for things like Calf Raises, Hamstring Curls, Hack Squats, and all traditional bodybuilding staples.Double ProgressionIn basic Double Progression, you’re given a set and rep range.For example, 3 sets of 8-12. Each week, you add reps until you’re at 3x12, then you add weight and do it all over again.This type of progression undulates between volume and intensity, allowing you to typically train harder without a deload.There are two ways to start off a double progression. You can do 3 sets of 8 (leaving a couple reps in the tank on your first set) and then each week, add reps until you get to 3x12. You can add reps to each set, or reps to one set at a time.OR If you’re newer, you can do 12 reps on your first set (leaving a couple reps in the tank) and then fill out your reps on subsequent sets each week.(This second approach is typically the approach I take for new exercises that I’m not sure of my performance on) I also recommend this for people who tend to UNDERSHOOT (go too easy)When you add weight, add enough weight so that 8-9 reps would be challenging again (tl,dr; add like 5-10 lbs)Then you follow the same progression scheme for the new weight you’ve selectedDynamic Double ProgressionDynamic Double Progression is basically the same thing, except that each individual set progresses in weight on its own once you reach the top end of your rep range. For example, using 8-12 again:Week 1: 3x8 @ 200Week 2: 1x12 @ 200 (increase this set’s weight next week) 1x10 @200, 1x9 @ 200Week 3: 1x8 @ 210, 1x12@ 200 (increase this set’s weight next time), 1x10 @200So on, and so forth. This type of progression is better for heavier compound lifts in my opinion.General Reminders:The way that I like to coach double progression and dynamic double progression is like this:That first week you try a new exercise, each set, other maybe than the last couple, should be a couple reps shy of failure. This lets you create momentum with your training. As opposed to if you go to failure on everything week 1, you’ll have a harder time (or an impossible time) progressing.For subsequent weeks, more and more of your sets can be (and should be, in my opinion), close to, or at failure.If you undershoot that first week, the way double progressions work, you’ll be using a challenging weight anyway with time.When to Swap MovementsI say that we should keep our motions in rotation for as long as possible. It’s very easy to fall into the trap of constantly swapping exercises, and never make any real progress.But if we keep our motions in for long enough to outlast noobie neurological adaptations, we can ensure that any progress that we make comes from actual hypertrophy, and not just neurological strength adaptations.When you DO swap a movement, pick a variation that works the same muscles as the one that you were just doing, so the thread of progression can remain.It’s important to take note of which variations work the best for us as well, so that you can swap back to them when the time comes.Rep QualityI go by the rule of “how would I do this if Dr Mike Israetel was watching?” - I would use a controlled (but not overly slow) eccentric, and a pause when applicable.That being said, don’t get pedantic - just maintain +/- 10% of your rep quality at all times. Too much control leads to inferior stimulus typically (especially if you’re not very strong yet, and can’t use a lot of weight). Too little control leads to the muscles not being stimulated well.

This is identical to what I personally do. This is probaly way too much for a beginner or intermediate level lifter to do. I do not recommend this version of the program unless you're bulking and are already a very advanced trainee.Bald Swordsman is a split on a 10-11 day asynchronous schedule. Trainees need at least a day of rest in between these sessions. Therefore, there is no need to strictly follow the 4 day a week schedule.

Bald Swordman

<h2 style="margin-left: 0px!important;">Program Instructions</h2><h3 style="margin-left: 0px!important;">Progress for Bodybuilding Exercises</h3>Dynamic Double Progression (<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=qHnVlltCVIs">click link to watch video if you're not familiar</a>) is to be used on all bodybuilding exercises. Effort is the name of the name of the game here. When you reach the top end of the sets and reps, add weight and repeat in the same rep range. The volume that you get here is a huge driver of progress for your program, so put your best foot forward. (Follow the progressions otherwise detailed in the program)<h3 style="margin-left: 0px!important;">How to Select Movements</h3>The BasicsThere is almost no wrong answer. Effort, consistency, calories, sleep. These are all things you need to worry about a lot more than the specific exercise you're picking. If the target muscles are being worked, you picked the right exercise.<a target="_blank" rel="noopener noreferrer nofollow" href="https://youtu.be/UoiWzC7AWCU">Video</a>How to Bias Specific MusclesOnce you understand the basics, you may want to bias certain muscles to bring up your physique or to improve your strengtth. Watch the applicable video in my Final Answer Playlist to assist with that.<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=UoiWzC7AWCU&amp;feature=youtu.be">Video</a><h2 style="margin-left: 0px!important;">Program FAQ</h2>What is RPE?It's Giga brain for "leave some reps in the tank" RPE 7 means you left 3 reps in the tank, RPE 8 means you left 2 reps , RPE 9 is 1 rep in the tank, and RPE 10 is zero reps left in the tank <ul><li>RPE 10 = Concentric Failure, you physically cannot do another rep after trying</li><li>RPE 9 = Could have grinded out another rep</li><li>RPE 8 = Hard, but could have done two more reps</li><li>RPE 7 = Fairly challenging, could have done 3 more reps</li><li>RPE 6 = Feels like a warm up set, could have done 4 more reps, great for deloads</li></ul>I Over/Undershot My RPE. HELPIf you overshoot, that's cool. Just make your back off sets a little bit easier than what is calculated for you. If you undershoot, make your back offs a little harder, OR just bump up weight and go for another top set.Can I add more volume in general?If you want to add volume to the program, add it to the bodybuilding portion AS NEEDED (not as WANTED). Before adding volume, ensure that the reps you are doing are of HIGH quality first. What is Myorep match?Myorep match is a Giga brain way of saying "use rest pauses on your second and third sets so that they can match your first set's Rep count" Use the same exercise for your Myorep match sets.How do I pick my top set weights? Do warm up sets of however many reps you have prescribed for the day, adding chunks of weight each time until you get to about 80-90% of whatever number you have in mind for the day. If your last warm up feels and looks junky, go conservative, if it feels and looks good, go for that number you had in mind. How often do I swap movements?Once you can no longer beat the books (add weight, reps, sets) and follow a double progression - IF AND ONLY IF you're eating enough, sleeping enough, hydrating, and getting your electrolytes in. If you are failing to do any of these to the best of your ability, you need to fix those first. If you're doing everything you need to do outside of the gym to support your training, you'll find that you need to swap hypertrophy movements every 6-8 weeks.What are my rest days?It's a standard Upper, Lower, rest, upper, lower, rest x2. You can add more rest as needed

<h3 style="margin-left: 0px!important;">Program Goals</h3><ol><li>Allow a everyone from a lighter beginner, to a more advanced trainee to put on slabs of muslce and build work capacity.</li><li>Focus on robust exercise selection to get you jacked.</li><li>Build end range mobility and stability in key areas that typically get injured</li><li>Prepare you for a strength based program (if desired)</li></ol>Read below for full program guide on Raider.

Raider

<h3 style="margin-left: 0px!important;">Program Goals</h3><ol><li>Allow a everyone from a lighter beginner, to a more advanced trainee to put on slabs of muslce and build work capacity.</li><li>Focus on robust exercise selection to get you jacked.</li><li>Build end range mobility and stability in key areas that typically get injured</li><li>Prepare you for a strength based program (if desired)</li></ol>Read below for full program guide on Raider.To get my personalized programming &amp; nutrition guidance app, go here:<a target="_blank" rel="noopener noreferrer nofollow" href="https://coachos.superwall.app/omni">https://coachos.superwall.app/omni</a>

Bald Omni-Man

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Programs (8)

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