Golden Six

Free4.58 (33 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.

Golden Six Routine

Squat - 4 x 10

Wide Grip Bench Press - 3 x 10

Chin-Up - 3 x AMRAP

Behind The Neck Overhead Press - 4 x 10

Barbell Curl - 3 x10

Bent Knee Sit Up 3-4 x AMRAP

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.

To some this may be boring. To some this program is like a beautiful math equation...

The elegance of the program is its simplicity. By completing the squat, a horizontal pressing movement, a vertical pressing movement, chins, curls, and sit ups, the athlete is effectively training the entire body.

Instructions

- Choose starting weights conservatively, as you'll be doing these same exercises over and over again.

- Use the first few sessions to understand the weights that you can comfortably perform for all the prescribed sets.

- The goal of every movement is "mind muscle connection", not necessarily just about the weight

- If you're contemplating whether or not to add weight on a lift, perform an AMRAP set on the final set of the exercise. If you can get more than 13 reps on the last set, then add 5 lbs / 2.5 kg. Otherwise keep the same weight.

- You can run the program indefinitely

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Beginner, Novice
Full Gym
60 minutes
3 days
8 weeks
What People Are Saying
Josip M. Man, 23
2 weeks complete
More than expected strength gains
As expected muscle gains
None modifications
a day ago
Jake Man
2 weeks complete
No modifications
a day ago
Richard H. Man, 38
4 weeks complete
No modifications
9 days ago
Tyler R. Man, 22
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
13 days ago
Andrew Man
4 weeks complete
No modifications
23 days ago
Colin P.
8 weeks complete
No modifications
a month ago
Cj S.
4 weeks complete
No modifications
a month ago
Aaron B. Man, 25
8 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great overall program to get into especially when one is just getting into fitness.
a month ago
C F. Man, 32
8 weeks complete
5 years of prior experience
Less than expected strength gains
Less than expected muscle gains
Marginal modifications
a month ago
Dakota W. Man, 24
3 weeks complete
7 years of prior experience
Marginal strength gains
Marginal muscle gains
Marginal modifications
I would highly recommend this workout to anyone who is looking for strength gains. The workout is great if you don’t have much time throughout the week and I was able to get my girlfriend to easily do this workout with me as it is easy to follow.
a month ago
Mon
Start with conservative weights that you can do with good form.
1. Squat (Barbell)
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
4
10 reps
-
2. Bench Press (Barbell)
Wide Grip
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
3. Chin-Up (Bodyweight)
Alternative Exercise 1: Chin-Up (Weighted)
SetsTargetIntensity
1
-
2
-
3
-
4. Overhead Press (Barbell)
Behind the Neck
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
4
10 reps
-
5. Bicep Curl (Barbell)
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
6. Sit Up
Bent Knee. 3-4 Sets
SetsTargetIntensity
1
-
2
-
3
-
Wed
Start with conservative weights that you can do with good form.
1. Squat (Barbell)
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
4
10 reps
-
2. Bench Press (Barbell)
Wide Grip
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
3. Chin-Up (Bodyweight)
Alternative Exercise 1: Chin-Up (Weighted)
SetsTargetIntensity
1
-
2
-
3
-
4. Overhead Press (Barbell)
Behind the Neck
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
4
10 reps
-
5. Bicep Curl (Barbell)
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
6. Sit Up
Bent Knee. 3-4 Sets
SetsTargetIntensity
1
-
2
-
3
-
Fri
If you’re contemplating whether or not to add weight to a given lift, perform an AMRAP set on the last set of that movement. If you can get 13+ reps on that set, then add 5lbs/2.5kg on the next session.
1. Squat (Barbell)
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
4
10 reps
-
2. Bench Press (Barbell)
Wide Grip
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
3. Chin-Up (Bodyweight)
Alternative Exercise 1: Chin-Up (Weighted)
SetsTargetIntensity
1
-
2
-
3
-
4. Overhead Press (Barbell)
Behind the Neck
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
4
10 reps
-
5. Bicep Curl (Barbell)
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
6. Sit Up
Bent Knee. 3-4 Sets
SetsTargetIntensity
1
-
2
-
3
-