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Strength

Arnold Golden Six

Six compound movements, three nonconsecutive days a week. Add weight when you can complete all prescribed reps.

  • Abdominals
  • Biceps
  • Calves
  • Chest
  • Forearms
  • Glutes
  • Hamstrings
  • Lats
  • Lower Back
  • Middle Back
  • Quadriceps
  • Shoulders
  • Triceps

The workout

  1. Squat4 × 10
  2. Wide-grip bench press3 × 10
  3. Chin-up3 × AMRAP
  4. Behind-the-neck overhead press4 × 10
  5. Barbell curl3 × 10
  6. Bent-knee sit-up3-4 × AMRAP
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Credit where it is due

This workout was adapted from Arnold’s Golden Six on Lift Vault.