The Golden Six Routine of Arnold Schwarzenegger

golden six routine

One of the most renowned names in the bodybuilding world is that of Arnold Schwarzenegger. He is the ultimate split weight training king who started his profession with a full-body routine. He tried a method of six exercises and found the secret to success. This method is renowned and called the Golden Six. It is also called Arnold’s Golden Six Routine. 

The Golden Six Workout

There are pros and cons to every workout. The golden six is no exception either. Here are the pros and cons of the famous golden six workouts compared to normal split routine:

Pros

Compared to split routine, this full body workout stimulates many muscles in a single exercise and that too on the same day. 

You get to do a full-body workout on all three days you plan to do exercise on contrary to a split routine where you have to perform a variety of exercises that target particular muscle groups on the specified days. 

The whole body is engaged in a full-body workout. This makes you have a balanced body structure even though if you miss a session of exercise it does not impact because you have worked on all the muscle groups on the other days. 

This workout routine particularly helps you in burning more calories and reducing fats compared to a split workout. 

Cons

The workout can make you feel overworked and overtired in a single day because your entire body has focused itself on the exercise. 

It can be very exhausting and could take 4-5 days to fully recover from the fatigue.

Therefore, it is recommended to boost the training frequency and then for the higher weights. See that you follow multiple training methodologies. Lessen the number reps so that you don’t get overtired. Rather than reps, increase sets so you can lift higher weights. 

Workout Schedule

The golden six workouts are one of the most simple full-body workouts. And you can perform this three times a week on alternate days. And all of this can be done without disturbing the busy schedule of your life. And if you don’t have a lot of time on your hands, then you can lessen the session time and opt for shorter ones. 

  • Day 1: On
  • Day 2: Off
  • Day 3: On
  • Day 4: Off
  • Day 5: On
  • Day 6: Off
  • Day 7: Off

Here is how it should like:

Squat – 4 sets with 10 Reps

Wide-Grip Barbell Bench Press – 3 sets with 10 Reps

Chin Up – 3 sets

Behind the Neck Overhead Press – 4 sets with 10 Reps

Barbell Curl – 3 sets with 10 Reps

Bent Knee Sit up – 3-4 sets

This workout focuses on six main compounds namely:

Barbell Curl This exercise puts strains on your biceps while putting mild pressure on both forearms and shoulders. You should begin with small weights at first gradually switching to large ones.

Chin Up

Chin up method works on the biceps, lats, or outer back. As you bring your body weight on your palms. This makes chin up one of the most effective and easy exercises to do. If you are a beginner, 3 sets of 8 – 12 chin-ups are good enough.

Behind the Neck Overhead Press

This exercise pressworks on the muscles called the supraspinatus muscles on the top of the shoulder. This exercise places extra pressure on the whirligig cuff muscles of the shoulder. Beginners should start with small weights to know your strength first and then slowly move to heavier weights.

Bent Knee Sit-Up

You can easily perform this classic abs strength-building sit-ups. Also, you can make some tweaks to this exercise as well that make you build it simultaneously. It gives benefits of a full-body workout so that none of the muscle groups remain neglected. It covers the complete exercises of all muscle groups.

Squat

Squats are rather popular and one of the most common benefits of squats is the construction of the full leg muscles i.e. calves, hamstrings, and quadriceps. These workouts boost testosterone levels and produce constructive metabolism that boosts extensive muscle building and boost muscle mass.

Wide Grip Barbell Bench Press

This is one of the most popular strength training exercises. It is an integral part of any classic workout method. It is a good option of targeted chest exercise that assists you in building both chest and shoulder muscles.

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