Bald Omni-ManIntermediate/advanced lifters seeking hypertrophy and work capacity with high frequency.
Built to maximize hypertrophy via frequent full-body stimulus while preserving recovery capacity. The Hunter sacrifices some heavy-strength specialization to allow higher work capacity and volume across the week — suitable for lifters who want muscle growth and metabolic conditioning rather than peaking 1RM strength. Progression still uses double progression and RPE, but programming skews toward more hypertrophy-style rep ranges and recovered session density. Practical coaching notes emphasize movement selection, economy in supersets, and managing fatigue with self-regulated deloads.
프로그램 구성
Also a 12-week, 4 days/week plan (~75 minutes per session) but oriented toward hypertrophy and metabolic work capacity. The split preserves frequent stimulus (full-body exposure) while programming higher overall volume—more accessory work, slightly higher rep ranges, and conditioning-friendly pairing. Progression relies heavily on double progression to push volume over time, with RPE guiding day-to-day intensity. Deloading is individualized; the program expects you to manage fatigue and swap movements sensibly rather than constantly rotate. Emphasis on nutrition and sleep remains central; if growth stalls, audit recovery before adding volume. Movement economy (avoid long walks between stations) and practical gym gear are recommended for efficiency.
Chest
Back
Shoulders
Legs
ArmsChestBackShouldersLegsArms
AbsChestBackLegsArmsAbs- Prioritize volume over maximal singles; push rep ranges and accumulate quality sets.
- Use double progression strictly—fill rep ranges before adding load to maintain hypertrophy stimulus.
- Autoregulate with RPE; if you feel cumulative fatigue, reduce a session’s volume rather than maintain high intensity across all days.
- Keep supersets practical — choose paired movements close together to keep density high.
- Monitor recovery metrics (sleep, hunger, bodyweight trends) and implement micro-deloads (reduce sets or % load by ~10%) for janky sessions.
- Log weighted calisthenics including bodyweight for accurate tracking.
- Nutrition: prioritize a modest surplus for growth; if losing strength, increase calories first.
- For aesthetics, vary angles and include tempo/pause work on accessory sets to improve muscle shape.
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.
