I have written many times about benefits of full-body workouts for building strength and muscle and 'The Golden Six' is the routine that got 'The Austrian Oak' started in bodybuilding.
It is certainly one of the best workout routines for muscle growth that I recommend to all beginners and to lifters that are looking to change their routine that stopped producing new muscle gains.
Same as his idol and mentor Reg Park, Arnold Schwarzenegger also built his impressive foundation on full-body workouts. Many years later Arnold became famous as a fan of the high volume body part split routines, but honestly, I think that he gained most of his muscles by following Reg Park's 5x5 Workout Program and his own full-body routine 'The Golden Six'. And he started favoring these high volume split routines in the time when he was experimenting with anabolic steroids.
This workout program was nicknamed 'The Golden Six' for its straightforward focus on six of the most basic exercises. This may not be a routine that you will use forever but it is great for beginning lifters and those who want to get back to basics with one of the simplest workouts. Also, one of the good things is that you only need to visit gym three times per week.
EXERCISE
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SETS
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REPS
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Barbell Squat
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4
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10
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Wide Grip Bench Press
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3
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10
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Chin Up
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3
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Max
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Behind The Neck Press
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4
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10
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Barbell Curl
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3
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10
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Bent Knee Sit Up
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3-4
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Max
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Arnold Schwarzenegger recommended performing "The Golden Six" workout routine 3 times per week for a 3-month cycle. Once you become able to do 2 or more reps above the reps given in this workout plan increase the weight. It is very important to add more weight plates whenever possible to force your muscles to adapt and grow.
This classic full-body routine is ideal for beginners and hardgainers that are looking to gain muscle mass fast. It is simple and effective like most full-body workouts and doesn't leave any muscle group unattended.
