Golden Six

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