Arnold Golden Six
Arnold Golden Six is a 3-day hypertrophy training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training.
What is the Arnold Golden Six?
Arnold Golden Six is a 3-day hypertrophy training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Back Squat — 4×10
- Bench Press — 3×10
- Chin-Up or Pulldown — 3×10
- Overhead Press — 4×10
- Barbell Curl — 3×10
- Sit-Up — 3×10
Train three days per week with a rest day between sessions when possible.
- Back Squat — 4×10
- Bench Press — 3×10
- Chin-Up or Pulldown — 3×10
- Overhead Press — 4×10
- Barbell Curl — 3×10
- Sit-Up — 3×10
The Golden Six is deliberately simple; focus on consistent technique and gradual load increases.
- Back Squat — 4×10
- Bench Press — 3×10
- Chin-Up or Pulldown — 3×10
- Overhead Press — 4×10
- Barbell Curl — 3×10
- Sit-Up — 3×10
Keep sessions separated by recovery days and progress conservatively.
How to use it
- Main movement patterns
- Hypertrophy-focused work
- Accessory exercises
- Manage weekly volume
Who it is for
People seeking a structured hypertrophy routine with a clear weekly schedule.
Goal
Muscle building
Progression
The classic Golden Six is a three-day full-body routine built around six movements and mostly 3–4 sets of 10. Progress by adding small amounts of weight while maintaining the target reps.
Accuracy note
Template reflects the commonly published Arnold Golden Six routine; chin-ups may be substituted with a pulldown when needed.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Arnold Golden Six
How many days per week is the Arnold Golden Six?
This Gym Log listing is organized as a 3-day-per-week program.
Who is the Arnold Golden Six for?
People seeking a structured hypertrophy routine with a clear weekly schedule.
Can I track the Arnold Golden Six in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.