Unleash your inner strength with the BOM GOLDEN WARRIOR program! Over 12 weeks, this intense 5-day-a-week regimen is designed to sculpt your body and enhance your performance through a balanced mix of upper and lower body workouts. Each session incorporates dynamic double progression techniques, ensuring you continually challenge yourself and see results. With a focus on compound lifts and targeted muscle engagement, this program is perfect for lifters ready to elevate their training and achieve their fitness goals. Join the ranks of warriors and transform your physique!

Basically a log of BOM golden warrior programming including some of the notes, if any more questions about program watch his video on youtube or the spreadsheet/word doc.

BOM GOLDEN WARRIOR

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Dumbbell)

Bent Over Row (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Preacher Curl (EZ Bar)

UB 2

High Bar Squat (Barbell)

Leg Extension

Romanian Deadlift (Barbell)

Lying Leg Curl

Calf Raise (Leg Press)

Leg Raise (Captain's Chair)

Squat (Paused)

Hip Adductor (Machine)

Seated Hamstring Curl

Standing Calf Raise

LB 2

Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Bicep Curl (Barbell)

Hammer Curl

Tricep Pushdown (Cable)

Cable Crunch

UB 3

Wrist Curls

Plate Pinch

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