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Hypertrophy · Beginner · 3 days/week · Ongoing (3–6 months)

Golden Six (Classic Full Body)

The six-exercise full-body routine Arnold credited for his early growth: squat, wide-grip bench, chin-ups, overhead press, curls and abs — three times a week, old-school simple.

Arnold Schwarzenegger’s classic early routine · original program & spreadsheets

How to Progress

  • When you complete all prescribed reps with good form, add 5 lb next session.
  • Chin-ups and sit-ups: add a rep per week; add weight once you pass 10–12 clean reps.
  • Rest 90 seconds to 2 minutes between sets.

The Program

Full Body (run 3×/week)

Start This Day
Back Squat4×10
Barbell Bench Press3×10 (wide grip)
Chin-Up3×max
Overhead Press4×10
Barbell Curl3×10
Sit-Up3×max