Golden Six

(22 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
CoachArnold Schwarzenegger
LevelBeginner, Novice
GoalBodybuilding
EquipmentFull Gym
Time Per Workout60 minutes
Days Per Week3 days
Program Length12 weeks
Start the program
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Week 1
Day 1
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Day 2
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Day 3
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Week 2
Day 1
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Day 2
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Day 3
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Week 3
Day 1
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Day 2
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Day 3
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Week 4
Day 1
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Day 2
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Day 3
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Week 5
Day 1
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Day 2
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Day 3
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Week 6
Day 1
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Day 2
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Day 3
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Week 7
Day 1
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Day 2
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Day 3
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Week 8
Day 1
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Day 2
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Day 3
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Week 9
Day 1
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Day 2
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Day 3
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Week 10
Day 1
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Day 2
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Day 3
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Week 11
Day 1
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Day 2
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Day 3
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Week 12
Day 1
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Day 2
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
Day 3
ExerciseSetsReps
Squat (Barbell)4
10
Bench Press (Wide Grip)3
10
Chin-Up (Bodyweight)3
AMRAP
Behind-the-Neck Overhead Press4
10
Bicep Curl (Barbell)3
10
Bent Knee Sit Up3
AMRAP
What People Are Saying
4.8/ 5
Kimir DimiotrMan, 24
0 weeks complete
3 years of prior experience
Less than expected strength gains
Less than expected muscle gains
None modifications
Kimir Dimirov
2 months ago
Fanste L.Man, 28
4 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Good program for a beginner like me, easy to modify exercises and ease into it with 3 days a week. I swapped the squat for a leg press, overall strength gains are noticeable on a week to week basis, muscle gains a bit less, but likely due to my lower calorie intake which I need to work on. Overall really satisfied with the program
5 months ago
Alexander C.Man, 36
2 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
Your standard program. Nothing special, but a good way to get started if you haven’t worked out in a while.
a year ago
James W.Man, 42
2 weeks complete
10 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I swapped out sit up for Ab Roller as it quicker to get to failure for the AMRAP
a year ago
João P. BarrosMan, 25
2 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
None modifications
Great program. Good for getting back after holidays or inconstant training. Simple and efective. Only lacks posterior chain, however it can be solved after running the program for 8 to 12 weeks.
a year ago
Wojciech P.Man, 28
5 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Satisfaing
a year 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.