Arnold’s Golden Six – The Ultimate Beginner Program?
Do you remember Arnold’s Golden Six routine? Is it the Ultimate Beginner Program? For those that may not recall, the Golden Six routine is a classic full-body mass-building workout that Arnold used in the beginning stages of his bodybuilding career. It’s a simple program often suggested for beginning lifters. In this first article of a new Series covering both classic routines and popular modern routines, The Built from Iron Series: From Classic Mass to Modern Science, we will cover this routine and much more. Are you ready to check it out? Then let’s dive right in!
The Golden Six – A Quick Recap
| Exercise | Sets | Reps | Primary Target Area |
| 1. Barbell Squat | 4 | 10 | Quads, Glutes, Core |
| 2. Wide-Grip Bench Press | 3 | 10 | Chest (emphasizing pectorals) |
| 3. Chin-Up / Pull-Up | 3 | AMRAP (As Many Reps As Possible) | Lats and Upper Back |
| 4. Behind-the-Neck Press | 4 | 10 | Shoulders and Triceps |
| 5. Barbell Curl | 3 | 10 | Biceps |
| 6. Bent-Knee Sit-Up | 3–4 | AMRAP / Failure | Core and Abs |
The Golden Six Routine
As you might guess, the program consists of only 6 exercises repeated 3 days a week on alternate days (For example: M-W-F). (1)
1. Squat
3 warmup sets using light weight
4 sets x 10 reps
Squats are one of the best exercises you can do. Go deep on this exercise, and make 100% sure you understand how to perform it correctly.
2. Bench Press Wide Grip
2 warmup sets using light weight
3 sets x 10 reps.
The bench press, often called “the King of upper body exercises”, targets the chest, shoulders, and triceps. Arnold used a wide grip that is specifically good for getting a great stretch in the chest muscles. Plus, the shorter range of motion allows the use of heavier weights. If you experience any pain going wide, feel free to use a more normal grip.
3. Chin Ups
Do as many reps as possible.
This exercise works your back and biceps. If you can’t do more than 1 or 2 of these, I suggest considering using an assisted chin-up machine or a lat pulldown machine.
4. Behind The Neck Press
4 sets x 10 reps.
An Arnold favorite, this exercise targets the shoulders, triceps, and traps. However, it can be hard on your shoulders if not performed correctly. If it feels uncomfortable or causes any pain, switch to the overhead press.
5. Bicep Curl
3 sets x 10 reps.
This exercise targets your biceps. Limit body motion and keep your elbows still throughout the range of motion. If it causes wrist pain, an EZ bar is a good choice, and was an Arnold favorite.
6. Crunch
As many reps as possible.
This is a great ab exercise. You can do it lying on the floor, or if the gym has a Seated Crunch Machine, use that.
Performance Notes
For progression Arnold suggested doing as many reps as possible on the last set of each exercise. On chin ups and crunches, you need to match your rep total from your last workout then add one more rep. For the rest of the exercises, when you achieve 12 reps, you should increase your weight by 5lb or 2.5kg on your next workout.
Rest Periods: Rest 2 minutes between sets of heavy squats, and limit rest to 90 seconds for all other exercises.
Tempo: Arnold generally went with a tempo of 2-0-1. This means a 2 second concentric, no pauses, and a 1 second eccentric.
Arnold’s Golden Six – Frequently Asked Questions (FAQs)
Q. How many days a week is Arnold’s Golden Six?
- Arnold’s Golden Six is a 3-day program trained on alternate days, such as Monday/Wednesday/Friday or Tuesday/Thursday/Saturday.
Q. Is Arnold’s Golden Six a good routine for building muscle?
- Yes. Some sources might say that this routine is only for beginners. However, anyone can work it and see results if they train hard enough. I personally would suggest this program (with a few adjustments) for older lifters or those lifters pressed for time.
Q. How long should I use this program?
- Arnold suggested using this program for 6 months before moving on to a more involved routine.
Q. Can I substitute or add exercises?
- As noted, you can switch out the press behind the neck for a standard overhead press if it bothers your shoulders. You can also switch out the wide grip bench press with the standard grip bench press. If you can’t do chin-ups, use an assisted chin-up machine or do lat pulldowns instead. If you’re an intermediate lifter, advanced lifter, an older lifter, or just pressed for time, I suggest working in deadlifts (alternate with squats), bent rows or seated rows, and the triceps dip machine.
Arnold’s Education of a Bodybuilder 10-Exercise Version
This is an updated version Arnold advocated in his classic book “Arnold: Education of a Bodybuilder” – a must-read for all serious lifters. Given the last FAQ about substituting or adding exercises, this is an interesting variation on the original Golden Six routine. (2)
1. Barbell Bench Press
3 light warm up sets
3 sets x 8–10 reps
2. Wide-Grip Chin-Up
3 sets to failure (as many reps as possible)
3. Military Press
3 sets x 8–10 reps
4. Barbell Curl
3 sets x 8–10 reps
5. French Press
3 sets x 10 reps
6. Squat
3 light warmup sets
3 sets x 8–10 reps
7. Leg Curl
3 sets x 8–10 reps
8. Standing Calf Raises
5 sets x 15 reps
9. Bent-Knee Sit-Up
3 sets x 50 reps
10. Wrist Curls
3 sets x 8-10 reps
Performance Notes
The order of exercises is interesting. Some may feel it makes more sense to do the exercises laid out in a legs-push-pull format, big exercises to small. So for example, it would look like this:
- Squats
- Leg Curls
- Stranding Calf Raises
- Wide-Grip Chins
- Barbell Curls
- Bench Press
- Military Press
- French Press
- Wrist Curls
- Bent-Knee Situps
A common “modern criticism” is that there’s no allowance for rowing movements or deadlifts. You could easily alternate squats and deadlifts as well as alternate chins with bent over barbell rows or seated rows.
For progression Arnold suggested that when your reps start to become easy, add 5 pounds. On chin ups and crunches, you need to match your rep total from your last workout then add one more rep.
Rest Periods: Rest 2 minutes between sets of heavy squats, and limit rest to 90 seconds for all other exercises.
Tempo: Arnold typically went with a tempo of 2-0-1. This means a 2 second concentric, no pauses, and a 1 second eccentric.
Nutritional Guidelines
A Quick Look At Protein!
If you’re a serious lifter, you need to take in at least 1 gram of protein per pound of bodyweight per day. I’ve seen many lifters (myself included) average 1.5 to 2 grams per pound per day. At that level, I suggest spreading out your intake over 5-6 meals/snacks/shakes. This is a time-proven approach to protein timing. It’s easy, convenient, and lets you work your protein intake around your normal meal schedule.
Plus, it can be easily adjusted based on your lifestyle. Hectic lifestyle? Then take advantage of shakes and bars. Not so much? Eat 3 solid meals with 2-3 shakes and snacks.
I also strongly advise drinking a post-workout shake right after your last set – despite the current opinions of some so-called experts, you’re typically hungry after a workout, so drink a shake and then eat about an hour later!
Strategic Nighttime Protein Intake
I recommend this nighttime tip: 30 minutes before bed, lifters should eat or drink a protein source that is centered around slow digesting protein sources. You can go with a small shake, a serving of low-fat cottage cheese, or a serving of low sugar Greek yogurt.
This is a simple yet powerful tip that keeps you in a state of positive protein balance during the night at a time when your body normally would fall into negative protein balance.
What About Carbohydrates?
I advise limiting your sugary carbs and focusing on complex carbs. Keep your total daily intake to 1 to 1.5 grams per pound of bodyweight. However, if you are a beginner using this program and trying to build mass, you can go up to 2-2.5 grams per pound as long as you don’t start gaining fat around your waist! If that happens, cut your carbs back by 50 grams a day until you are no longer gaining excess fat.
I also recommend following this Pre-Workout Nutrition Blueprint, which states that you should consume about 50% of the day’s carbohydrates (and all of the day’s simple carbs) in the hours around your workouts.
Healthy Fats
Finally, about 20% of your calories should come from healthy fats such as nuts, seeds, olive oil, salmon and other fatty fish. Make sure you avoid saturated fats and trans fats (fried foods, fast food, fatty red meat, high fat dairy products).
Supplement Tips
These Tips apply to both beginner and more experienced lifters. Even as a beginner, there’s no reason not to take advantage of supplements that actually help.
- Hi-Tech Precision Protein – This is an innovative protein powder for serious gains, providing 25 grams of hydrolyzed whey per serving. It features a technology exclusive to Hi-Tech that allows the release of leucine in the initial phases of protein synthesis.
- PEScience Select – Use this protein at nighttime to help you stay in positive protein balance. One serving provides 24 grams of fast and slow digesting whey and milk proteins.
- Gorilla Mind Gorilla Mode – This is one of the most revolutionary pre-workouts out there. Why? Because when it was introduced not that long ago, it came out of the gate with dosages that embarrassed the “big boys”, thereby changing the industry.
- AllMax Nutrition Creatine – Creatine monohydrate is the most tested and proven effective supplement on the planet. This AllMax formula features patented CreaSyn® micronized creatine monohydrate with an outstanding purity rating of 99.9%!
- AllMax Nutrition VITASTACK – You need a good multi! Cover your basic nutritional needs with this very impressive 7 complex formula!
- EFX Sports Karbolyn – I suggest Karbolyn to help you power through your tough workouts. Taken with your Pre, it quickly loads fast-digesting carbs for quick ATP energy. It will make a difference in your workouts!
Is Arnold’s Golden Six The Ultimate Beginner Program?
The Golden Six is a great program for any beginning lifter. Does it lack a few exercises that are important to a balanced physique? Yes, but I laid out how to work those in. The key for this or any beginner program is this: a simple routine based on compound exercises and progressive overload.
Beginners make the classic “more is better” mistake, think they know it all, and often jump right into a 6 or even 7 days a week, ultra high volume routine. Don’t make that mistake, start with the Golden Six!
Summary
In this new article Series on classic and popular modern routines, The Built from Iron Series: From Classic Mass to Modern Science, we looked at Arnold’s Golden Six, a very effective program geared towards beginners. We also looked at his variation in his outstanding book – Arnold: Education of a Bodybuilder. Finally, we covered nutrition and supplements. I’ll be covering another routine soon, but in the meantime stop by illpumpyouup.com and stock up on your way to the gym!
References:
- Ironman’s Ultimate Bodybuilding Encyclopedia
- Arnold: Education of a Bodybuilder
By Jim Brewster