Golden Six

Free4.56 (55 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
Jakob Man, 32
2 weeks complete
No modifications
a month ago
Carlos M. Man, 29
2 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
a month 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 month ago
Angel B. Man, 32
2 weeks complete
No modifications
2 months ago
Anonymous Man
4 weeks complete
As expected muscle gains
No modifications
2 months 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
2 months ago
João P. Barros Man, 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.
2 months ago
Victor G. Man, 26
3 weeks complete
3 years of prior experience
No modifications
2 months ago
Richard F. Man, 45
2 weeks complete
6 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
2 months ago
세이 역. Man, 33
2 weeks complete
No modifications
2 months 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
AMRAP
-
2
AMRAP
-
3
AMRAP
-
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
AMRAP
-
2
AMRAP
-
3
AMRAP
-
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
AMRAP
-
2
AMRAP
-
3
AMRAP
-
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
AMRAP
-
2
AMRAP
-
3
AMRAP
-
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
AMRAP
-
2
AMRAP
-
3
AMRAP
-
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
AMRAP
-
2
AMRAP
-
3
AMRAP
-