Day 1
Monday
6 exercises
Squat
4 x 10
Quads
Wide Grip Bench Press
3 x 10
Chest
Chin Ups
3 x AMRAP
Back
Behind the Neck Overhead Press
4 x 10
Shoulders
Barbell Curl
3 x 10
Biceps
Bent Knee Sit Up
4 x AMRAP
Core
Built-in training plan
Arnold Golden Six
A repeatable three-day full-body routine featuring squat, bench press, chin-ups, overhead press, curls, and sit-ups. Use automatic double progression across repeated opening weeks. Review the full schedule, then follow this plan in IronFlow.
- Days / week
- 3
- Weeks
- 12
- Level
- Beginner
- Focus
- Hypertrophy
[Fit check]
Is Arnold Golden Six right for you?
Plan profile: Level Beginner · Focus Hypertrophy · Training days per week: 3. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Beginner · Plan focus: Hypertrophy · Training days per week: 3
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 3 · Equipment: Barbell, Dumbbell
[Plan at a glance]
Plan at a glance
A repeatable three-day full-body routine featuring squat, bench press, chin-ups, overhead press, curls, and sit-ups. Use automatic double progression across repeated opening weeks.
Max lifts
No max lift setup required before starting
Equipment
BarbellDumbbell
[What you are committing to]
- Days / week
- Training days each week: 3
- Weeks
- Planned weeks: 12
- Sample week
- Week 1
[Plan shape]
Plan shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored plan
Plan length
Each block represents one planned week
12
weeks
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
[Relevant alternatives]
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[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 2
Wednesday
6 exercises
Squat
4 x 10
Quads
Wide Grip Bench Press
3 x 10
Chest
Chin Ups
3 x AMRAP
Back
Behind the Neck Overhead Press
4 x 10
Shoulders
Barbell Curl
3 x 10
Biceps
Bent Knee Sit Up
4 x AMRAP
Core
Day 3
Friday
6 exercises
Squat
4 x 10
Quads
Wide Grip Bench Press
3 x 10
Chest
Chin Ups
3 x AMRAP
Back
Behind the Neck Overhead Press
4 x 10
Shoulders
Barbell Curl
3 x 10
Biceps
Bent Knee Sit Up
4 x AMRAP
Core
[Progression contract]
How it progresses
When it changes
after each logged session · when the AMRAP threshold is met
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source guidance to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this plan.
[FAQ]
Questions about Arnold Golden Six
Training days per week: 3. Check the day-by-day preview before you start.
Planned weeks: 12. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]