Golden warrior BOM
Gain mass and strength
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 12 reps | @8–9 |
| 2 | 12 reps | @7–8 | ||
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 8–12 reps | @8–9 |
| 3 | Bicep Curl (Barbell) | 1 | 12 reps | @8–9 |
| 2 | 12 reps | @7–8 | ||
| 4 | Hammer Curl | 3 | 8–12 reps | @8 |
| 5 | Skull Crusher (Barbell) | 1 | 12 reps | @8–9 |
| 2 | 12 reps | @7–8 | ||
| 6 | Pull-Up (Weighted) | 3 | 10–15 reps | @8 |
| 7 | Hanging Leg Raise | 3 | 12–20 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5–8 reps | @8–9 |
| 1 | 8–10 reps | @7–8 | ||
| 1 | 10–12 reps | @7–8 | ||
| 2 | Sissy Squat | 2 | 10–15 reps | @8 |
| 3 | Glute Bridge (Barbell) | 3 | 8–12 reps | @8 |
| 4 | Single-Leg Leg Curl | 3 | 10–15 reps | @8 |
| 5 | Barbell Row | 3 | 8–12 reps | @8.5 |
| 6 | Standing Calf Raise | 2 | 12–20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 12 reps | @8–9 |
| 2 | 12 reps | @7–8 | ||
| 2 | Lat Pulldown | 3 | 8–12 reps | @8.5 |
| 3 | Lateral Raise (Dumbbell) | 1 | 12–15 reps | @8–9 |
| 2 | 12–15 reps | @7–8 | ||
| 4 | Spider Curl | 3 | 10–15 reps | @8.5 |
| 5 | Preacher Curl (Barbell) | 2 | 10–15 reps | @8 |
| 6 | Incline Tricep Extension (Dumbbell) | 3 | 8–12 reps | @8 |
| 7 | Hanging Oblique Knee Raise | 3 | 10–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 1 | 5–8 reps | @8–9 |
| 1 | 8–10 reps | @7–8 | ||
| 1 | 10–12 reps | @7–8 | ||
| 2 | Hip Adductor (Machine) | 3 | 12–20 reps | @8 |
| 3 | Hip Abductor (Machine) | 3 | 12–20 reps | @8.5 |
| 4 | Leg Extension | 3 | 10–15 reps | @8.5 |
| 5 | Lying Leg Curl | 3 | 8–12 reps | @8.5 |
| 6 | Seated Calf Raise | 2 | 12–20 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Dip (Bodyweight) | 3 | AMRAP | @8.5 |
| Superset | ||||
| 2A | Pull-Up (Bodyweight) | 3 | AMRAP | @8.5 |
| Superset | ||||
| 3A | Incline Curl (Dumbbell) | 2 | 10–15 reps | @8 |
| Superset | ||||
| 4A | Single Arm Pushdown | 3 | 10–15 reps | @8 |
| 5 | Rear Delt Fly (Machine) | 2 | 10–15 reps | @8 |
| 6 | Lateral Raise (Dumbbell) | 2 | 10–15 reps | @8 |
| 7 | Abs Crunch (Machine) | 3 | AMRAP | @8.5 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Golden warrior BOM is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
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.
Each session typically takes around 60 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.
Golden warrior BOM is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp 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.
Golden warrior BOM is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
