Golden Six

(32 reviews)

Bodybuilding centered on 6 exercises: Squat, Bench, Chin-up, Overhead Press, Curl, Sit-up

Program Description

Golden Six is an old school bodybuilding program, centered around six basic exercises, that Arnold Schwarzenegger routinely performed after moving to Munich in 1966 to win the major European bodybuilding championships.

While this is often considered a beginner routine, it is really considered such due to the lack of exercise variations as you would typically find in "modern" programs. You perform the same exercises every workout, 3X a week.

Read the full program guide below.

Program Overview

Coach	Arnold Schwarzenegger
Level	Beginner, Novice
Goal	Bodybuilding
Equipment	Full Gym
Time Per Workout	60 minutes
Days Per Week	3 days
Program Length	12 weeks

Start the program
on Boostcamp for free

Week 1

Day 1

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Day 2

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Day 3

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Week 2

Day 1

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Day 2

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Day 3

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Week 3

Day 1

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Day 2

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Day 3

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Week 4

Day 1

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Day 2

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Day 3

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Week 5

Day 1

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Day 2

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Day 3

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Week 6

Day 1

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Day 2

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Day 3

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Week 7

Day 1

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Day 2

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Day 3

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Week 8

Day 1

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Day 2

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Day 3

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Week 9

Day 1

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Day 2

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Day 3

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Week 10

Day 1

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Day 2

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Day 3

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Week 11

Day 1

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Day 2

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Day 3

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Week 12

Day 1

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Day 2

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

Day 3

Exercise	Sets	Reps
Squat (Barbell)	4	10
Bench Press (Wide Grip)	3	10
Chin-Up (Bodyweight)	3	AMRAP
Behind-the-Neck Overhead Press	4	10
Bicep Curl (Barbell)	3	10
Bent Knee Sit Up	3	AMRAP

What People Are Saying

4.1/ 5

See all

Reinout D.Man, 30

5 weeks complete

8 years of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

Great training program, hitting every muscle 3 times per week. Great base to start from, it just lacks some variation, especially for advanced lifters. Swapped the shoulder excercise with some lateral raise or some rear delt. And also added some deadlifts and tricep work each week. Good program if you have less time to train, it takes about 5/6hours per week.

21 days ago

Ohik K.Man

11 weeks complete

1 year of prior experience

As expected strength gains

More than expected muscle gains

Marginal modifications

As someone in my late 40s who started weight training, injury prevention is paramount. Despite progressing very slowly with gradual overload, I achieved more muscle growth than anticipated. Even when I injured my back and had to exclude squats for a few weeks, I could still sustain growth with the rest of the program. Although rapid growth like in my 20s is challenging due to my age, sticking to a simple program structure seems to have greatly aided consistent exercise.

22 days ago

정우 서.Man, 22

9 weeks complete

1 year of prior experience

More than expected strength gains

Less than expected muscle gains

None modifications

my squat get highly increased but my body didn't get enough muscles

a month ago

Robert W.Man, 29

11 weeks complete

2 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Great for building foundations

a month ago

Harnessing Classic Bodybuilding Principles: Arnold Schwarzenegger's Golden Six Routine

The world of bodybuilding has seen countless workout routines promising muscle growth and strength, but few stand the test of time like the classics. Arnold Schwarzenegger's Golden Six Routine is one such program, combining simplicity and effectiveness in a way that has made it legendary. In this article, we'll explore what this routine is, why you should consider it, and how to implement it effectively.

What is Arnold Schwarzenegger's Golden Six Routine?

The Golden Six Routine is a simple yet powerful workout plan popularized by Arnold Schwarzenegger during the early days of his career. Arnold credits this routine as the one that led to his significant muscle growth, setting the foundation for his future success in bodybuilding.

The program centers around six fundamental exercises, hence the name "Golden Six." These exercises are chosen for their efficiency in working multiple muscle groups and for their contribution to balanced, symmetrical physique development.

Why Choose Arnold Schwarzenegger's Golden Six Routine?

Choosing a workout routine is personal and depends on your goals, preferences, and current fitness levels. So, why should you choose the Golden Six Routine? Here are some compelling reasons:

1. Simplicity and Effectiveness: This routine is simple to follow yet highly effective, making it perfect for beginners or anyone looking to get back to basics.

2. Proven Results: The Golden Six was instrumental in Arnold's early success in bodybuilding, helping him develop a muscular and symmetrical physique.

3. Comprehensive Workout: The routine targets all major muscle groups, promoting overall body development and balance.

4. Time-Efficient: Given it involves only six exercises, the routine can be completed relatively quickly, making it ideal for those with tight schedules.

How to Follow Arnold Schwarzenegger's Golden Six Routine

You can follow the Arnold Golden Six for free on Boostcamp App. Following the Golden Six Routine requires commitment, consistency, and an understanding of your body's limits. Here's a basic breakdown of how to follow this regimen:

1. The Schedule: This program typically involves three workouts per week on non-consecutive days, allowing adequate recovery time between sessions.

2. The Exercises: The Golden Six comprises the following exercises: Barbell Squats, Wide-Grip Barbell Bench Press, Chin-ups, Behind-the-Neck Overhead Press, Barbell Curls, and Bent-Knee Sit-ups.

3. Sets and Reps: For each exercise, aim for 4-5 sets of 10 reps each. This volume is ideal for promoting muscle hypertrophy.

4. Progression: Aim for progressive overload by increasing the weight as your strength improves. However, always prioritize maintaining proper form over lifting heavier weights.

5. Rest and Recovery: Rest is crucial to muscle recovery and growth. Ensure you're getting enough sleep, eating a balanced diet rich in protein, and practicing stress management techniques.

In Conclusion

Arnold Schwarzenegger's Golden Six Routine offers a straightforward and effective approach to bodybuilding. It harks back to the fundamentals, making it a great choice for those new to weightlifting or anyone wanting a simple, efficient, and proven routine. Remember, listen to your body and adjust as needed. As with any program, consistency and proper form are key to seeing results and avoiding injury. Adopt the Golden Six Routine and start building your path towards a balanced, muscular physique, just like Arnold did in his early career.