Proven program, faithfully implemented
Arnold's Golden Six
Arnold's Golden Six is the routine Schwarzenegger credits for his own foundation: one whole-body session, three days a week, and only six movements — squat, wide-grip bench, chin-ups, behind-the-neck press, barbell curl and sit-ups. Progression is judged on the last set only — thirteen reps or more and the weight goes up. ⚠ It never asks you to take weight off the bar, so there is no deload in it at all.
About the program
Created by: Arnold Schwarzenegger — Arnold's Golden Six, as published by Lift Vault.
- The published routine this definition was built from: Arnold Schwarzenegger Golden Six Workout — Lift Vault
Who it's for
- Best for: Size, on a beginner's whole-body template — the source describes it as a routine that can be run indefinitely.
- Experience: Beginner. Six movements and one session to learn, though the behind-the-neck press asks for shoulder mobility not everyone has.
- Time: Three days a week, one session repeated. No fixed end date.
How it's built
The shape of the program — sessions, sets and rep scheme. Iron Forge fills in the exact weights for you from your maxes.
The Golden Six
The Golden Six
- Squat — 3×10-13, 1×10-13+
- + 5 more exercises
The Golden Six
- Squat — 3×10-13, 1×10-13+
- + 5 more exercises
The Golden Six
- Squat — 3×10-13, 1×10-13+
- + 5 more exercises
How Iron Forge runs it
How it works
Arnold Schwarzenegger's Golden Six: one whole-body session, three days a week, six movements — squat, wide-grip bench, chin-ups, behind-the-neck press, barbell curl and bent-knee sit-ups. The source describes it as a beginner routine "that can be run indefinitely".
Progression
On the LAST set of a movement, if you get 13 or more reps, add weight — 5 lb (2.5 kg). Below that, keep the weight the same next session.
If you miss
Nothing happens: you repeat the weight. ⚠ The routine never asks you to take weight off the bar, so there is no deload here — that is the source's choice, not an omission.
Arnold's Golden Six in Iron Forge
FAQ
- Why is the last set an AMRAP?
It is the progression test. The source: "If you're contemplating whether or not to add weight to a given lift, perform an AMRAP set on the last set of that movement. If you can get 13+ reps on that set, then add weight."
- What if I get 12 reps?
You keep the same weight next session. The threshold is 13, and below it the instruction is explicit: "keep the weight the same for the next session".
- Why behind-the-neck press?
It is what the routine prescribes. If your shoulders dislike it, swap the slot — but know that you are departing from the source at that point.
- Chin-ups and sit-ups have no weight — why?
They are prescribed as AMRAP bodyweight work. Log the reps; there is no load to add.
- Is there a deload or a reset?
No. The routine has no stall policy at all — you simply repeat the weight until you clear 13 reps on the last set.
- How many days a week?
Three, on non-consecutive days. It is one session repeated, not a split.
- The table says ten reps. Why does the app show 10-13?
Because the routine's own progression rule makes thirteen the number that matters: ten is where the lift is worked, thirteen is where the weight goes up. Written as a flat ten there would be nothing for the progression to measure, so the range carries both halves of the same instruction.
- What is the 1+ on chin-ups and sit-ups?
As many as you can. Those two are prescribed as rep-outs with no number attached, so none has been invented — the app shows a floor of one and a plus. Log what you actually did; there is no weight to add, and the reps climbing over the weeks is the progress.
- How long can I run it?
As long as it keeps working — the source describes it as a beginner routine that can be run indefinitely, and there is no deload or reset to schedule around. It is set up for twelve weeks here. When a couple of lifts have gone months without clearing thirteen reps, that is the sign to move to something with more structure.
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