Unleash your inner strength with the Golden Warrior BOM, a comprehensive 12-week program designed for serious lifters ready to transform their physique. Committing to five days a week, you'll engage in a variety of targeted exercises, including dumbbell bench presses, lat pulldowns, and hack squats, all tailored to sculpt your upper and lower body. Each session focuses on building strength and endurance through progressive overload, ensuring you stay challenged and motivated. Equip yourself with a full gym and prepare to elevate your training to new heights!

Golden warrior BOM

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Dumbbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Spider Curl

Preacher Curl (Barbell)

Incline Tricep Extension (Dumbbell)

Hanging Oblique Knee Raise

Hack Squat

Hip Adductor (Machine)

Hip Abductor (Machine)

Leg Extension

Lying Leg Curl

Seated Calf Raise

Rear Delt Fly (Machine)

Abs Crunch (Machine)

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Bicep Curl (Barbell)

Hammer Curl

Skull Crusher (Barbell)

Pull-Up (Weighted)

Hanging Leg Raise

Squat (Barbell)

Sissy Squat

Glute Bridge (Barbell)

Single-Leg Leg Curl

Barbell Row

Standing Calf Raise

undefined reviews for Golden warrior BOM