Day 1
Monday
6 exercises
Squat
4 x 10
Wide Grip Bench Press
3 x 10
Chin-ups
3 x AMRAP
Behind the Neck Overhead Press
4 x 10
Barbell Curl
3 x 10
Bent Knee Sit Up
4 x AMRAP
Import-ready templateSupports progression engine
Arnold Golden Six
The repeatable three-day full-body classic with six movements and automatic double progression. Review the full schedule, then run the template inside IronFlow.
Days / week
3
Weeks
12
Level
Beginner
Focus
Hypertrophy
Fit check
Is Arnold Golden Six right for you?
A Beginner Hypertrophy plan for 3 training days per week. Confirm the schedule and equipment below before starting.
Who it is for
Lifters at Beginner level who want a Hypertrophy plan and can train 3 days per week.
Choose another program if
Your schedule or training needs do not match 3 days per week and the listed equipment: Barbell, Dumbbell.
Program at a glance
The repeatable three-day full-body classic with six movements and automatic double progression.
Max lifts
No max lift setup required before starting
Equipment
BarbellDumbbell
What you are committing to
Days / week
3 training days each week
Weeks
12 programmed weeks
Sample week
Week 1
Program 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 template
Program length
Each block represents one programmed 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
Compare the closest fits
These plans share some of this program's schedule, goal, experience, or equipment profile.
More tools
Explore the other training tools
Day-by-day schedule
Every exercise below comes from the importable template currently stored in the app.
Day 2
Wednesday
6 exercises
Squat
4 x 10
Wide Grip Bench Press
3 x 10
Chin-ups
3 x AMRAP
Behind the Neck Overhead Press
4 x 10
Barbell Curl
3 x 10
Bent Knee Sit Up
4 x AMRAP
Day 3
Friday
6 exercises
Squat
4 x 10
Wide Grip Bench Press
3 x 10
Chin-ups
3 x AMRAP
Behind the Neck Overhead Press
4 x 10
Barbell Curl
3 x 10
Bent Knee Sit Up
4 x AMRAP
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 program's success criteria to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this template.
Questions about Arnold Golden Six
The stored template has 3 training days per week. Check the day-by-day preview before you start.
The catalog describes 12 programmed weeks. The schedule preview is generated from the same plan data used in the app.
This template declares a supported progression rule. After the required workout state is complete, IronFlow can use the rule to evaluate the next step.
No. You can select and start the template in guest mode; signing in is optional for sync and backup.