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Workouts

Arnold Golden Six Routine: Simple And Effective

F.V. Team

Written by F.V. Team

Last Updated onNovember 8, 2017

The “Golden Six” program is based on six key exercises & According to Arnold, he made “Remarkable” gains. The 3 days per week routine got Arnold started in bodybuilding.

aronold-workoutArnold Schwarzenegger started his career on a full-body routine, and he still recommends it for the new trainees. The program was nicknamed “The Golden Six” because of its straightforward focus on six of the most basic exercises:

“I found out everything I could about Reg Park. I bought all the magazines that published his programs. I learned how he started training, what he ate, how he lived, and how he did his workouts. I became obsessed…”

Simple and Effective.

 ExerciseSetsReps
1.Squat410
2.Wide-Grip Flat Bench Press310
3.Chin-Up3Max
4.Behind-the-Neck Overhead Press410
5.Barbell Curl310
6.Bent Knee Sit-Up3-4Max

This is a complete full-body approach that doesn’t leave any major muscle groups unattended.

Notes & Tips:

Ideal for Beginners

Just like most full body workouts, should be done three times a week on alternating days, this type of routine is ideal for beginners.

Progression

Strive to progress wherever possible.
Once you can do 2-3 reps above the recommended, increase the weight.

Cycle

Performing this routine 3 times per week on alternating days for a 2-3 month cycle as Arnold suggested.

Rest is Important

Rest for 2-3 minutes between sets of squats but no more than 90 seconds for the other exercises.

Follow Arnold ‘Golden Six Workout’ Routine. It’s perfect way to lay the foundation for a well-balanced, muscular physique. This classic 1950-1960s style full-body workout is an ideal routine for beginners and ectomorphs looking to bulk up.

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Fitness Volt Team, Your #1 source for workouts, news, analysis, opinion, and entertainment in bodybuilding & fitness sports.

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