New Age Golden Six Foundation

The New Age Golden Six Foundation is a comprehensive 12-week program designed to build a solid fitness foundation through targeted core and accessory work. With five training days each week, you'll engage in a variety of exercises, including glute-ham raises, ab wheel rollouts, and suitcase carries, all aimed at enhancing your strength and stability. This program is perfect for those looking to refine their technique while boosting overall performance. Get ready to transform your body and elevate your lifting game!

New Take on the Golden Six modernized to hit all muscle groups with full body workouts on Monday, Wednesday, and Friday and Abs and Accessories on Tuesday and Thursday, making it a great, if not perfect, all-around workout plan!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Glute-Ham Raise

Ab Wheel

Pallof Press

Suitcase Carry

Side Plank

Cardio (LISS)

Abs and Accessories A

Reverse Hyperextension

Hanging Leg Raise

Russian Twist (Dumbbell)

Plank

Farmer's Walk (Weighted)

Abs and Accessories  B

Squat (Barbell)

Bench Press (Barbell)

Pull-Up (Bodyweight)

Standing Behind Neck Shoulder Press (Barbell)

Bent Over Row (Barbell)

Golden Six A

Seated Calf Raise

Hip Adductor (Machine)

Shrug (Barbell)

Rear Delt Fly (Dumbbell)

Standing Calf Raise

Hip Abductor (Machine)

Face Pull

Lateral Raise (Cable)

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