Arnold Golden Six
Six compound movements, three nonconsecutive days a week. Add weight when you can complete all prescribed reps.
The workout
- Squat4 × 10
- Wide-grip bench press3 × 10
- Chin-up3 × AMRAP
- Behind-the-neck overhead press4 × 10
- Barbell curl3 × 10
- Bent-knee sit-up3-4 × AMRAP
Credit where it is due
This workout was adapted from Arnold’s Golden Six on Lift Vault.
More workouts
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No equipment, anywhere: push, pull, squat, hinge, and hold.
- Dumbbell essentials
A full-body session for a small gym or a pair of dumbbells.
- The 20-minute full body
In and out. Three big lifts, no fluff, for the days the schedule wins.