Bald Omni-ManAll levels who want a bit of everything — frequency for compounds + recovery.
Designed to offer a hybrid full-body approach that blends frequency for compound lifts with adequate recovery. It gives lifters an arm day plus separate upper and lower sessions and one full-body day so you can develop strength without sacrificing hypertrophy volume. Progressions use double/dynamic double progression and RPE to autoregulate effort. Practical tips (stopwatch, equipment choices, supersets) were added to make sessions time-efficient and gym-friendly.
프로그램 구성
12-week, 4 days/week (recommended Mon, Tue, Thu, Sat). Each workout ~75 minutes. Variation mixes an arm day, an upper day, a lower day, and one full-body day to deliver both frequency and focused volume. Core methods: double progression (rep-range fill then add weight) and dynamic double progression (sets advance independently), RPE guidance for autoregulation, and optional percentage-based linear blocks for strength work. Exercises are a mix of heavy compounds and accessory hypertrophy movements with suggested set/rep ranges (e.g., 3–4 sets, 6–12 reps for main lifts; 10–15 for calves/accessories). The plan emphasizes economy (choose variations that fit your gym), progressive overload, and auditing nutrition/sleep before blaming the program for lack of progress. Deloads are self-regulated (reduce ~10% load and sets for janky sessions).
Legs
Abs
Chest
Back
Shoulders
ArmsAbsChestShouldersLegsArmsAbsChestBackShouldersArmsAbs- Use a stopwatch — aim to finish sessions in ~60–90 minutes after warm-up to avoid dawdling.
- Track progress with double/dynamic double progression; add reps until top of range then increase weight (5–10 lbs increments).
- Combine RPE with percentages for main compound lifts (start ~60–70% for strength practice, 3–5 sets @ RPE6–8).
- Prioritize form (controlled eccentrics, useful pauses) but avoid being overly pedantic; keep rep quality within ~±10%.
- Gym kit: liquid chalk, straps/VersaGripps, belt, intra-workout nutrition, water.
- Choose movement variations that fit your space and equipment to maintain flow (dumbbell alternatives when machines are far apart).
- Audit nutrition, sleep, hydration first if progress stalls; only then add one set if needed.
- Deload sessions when necessary — reduce load ~10% and cut sets for janky days.
- For powerlifting goals, follow simple linear % progression and include top singles as intensity rises.
Paris Butler, known online as Bald Omni-Man, is a strength coach and content creator whose YouTube channel focuses on long-term, evidence-informed lifting strategies. He brings together his interest in culture (anime, gaming, Western art) with serious training methodology in order to make strength training engaging and sustainable for lifters of all levels.
