Golden Six
Bodybuilding centered on 6 exercises: Squat, Bench, Chin-up, Overhead Press, Curl, Sit-up
Overview
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.
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 the bodybuilding world.
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.
Who it's for
Reviews
4 weeks in and im making steady gains. Im 32 and have never been on a conistant program but this seems like a good simple program, good for beginners and people just wanting to get back into the gym.
Doing this program has increased basically all my muscles and I am a lot stronger and still improving.
Great program for getting back to lifting or just any time, really! The only adjustment I made was super-setting the latter three exercises when I was pressed for time. It's a lot of fun and yields unexpectedly great results for arms and shoulders!
Great fun! Good progress!
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 10 reps |
| 2 | Bench Press (Wide Grip) | 3 | 10 reps |
| 3 | Chin-Up (Bodyweight) | 3 | AMRAP |
| 4 | Behind-the-Neck Overhead Press | 4 | 10 reps |
| 5 | Bicep Curl (Barbell) | 3 | 10 reps |
| 6 | Bent Knee Sit Up | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 10 reps |
| 2 | Bench Press (Wide Grip) | 3 | 10 reps |
| 3 | Chin-Up (Bodyweight) | 3 | AMRAP |
| 4 | Behind-the-Neck Overhead Press | 4 | 10 reps |
| 5 | Bicep Curl (Barbell) | 3 | 10 reps |
| 6 | Bent Knee Sit Up | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 10 reps |
| 2 | Bench Press (Wide Grip) | 3 | 10 reps |
| 3 | Chin-Up (Bodyweight) | 3 | AMRAP |
| 4 | Behind-the-Neck Overhead Press | 4 | 10 reps |
| 5 | Bicep Curl (Barbell) | 3 | 10 reps |
| 6 | Bent Knee Sit Up | 3 | AMRAP |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Common questions
Yes, Golden Six is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Golden Six is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Golden Six is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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