The program
Arnold’s Golden Six (Classic Full-Body Bodybuilding): Free Spreadsheet, Percentages & Tracker
Free Arnold’s Golden Six (Classic Full-Body Bodybuilding) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.
- Schedule
- 3 days/week
- Length
- 8 weeks
- Main lifts
- 6
What you’ll train
The main movements in this program.
Review exercise techniqueBefore you start
No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.
If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.
Optional max estimation toolsSpreadsheet & Calculator
Download the Arnold’s Golden Six (Classic Full-Body Bodybuilding) spreadsheet
Calculate your Arnold’s Golden Six (Classic Full-Body Bodybuilding) weights
Free Arnold’s Golden Six (Classic Full-Body Bodybuilding) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Golden Six Full Body A (Monday) | Squat | 4 | 10 | 65% | 350 lbs | 3×45 + 1×10 + 1×5 + 1×2.5 | 4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4 |
| Golden Six Full Body A (Monday) | Bench Press | 3 | 10 | 65% | 260 lbs | 2×45 + 1×10 + 1×5 + 1×2.5 | Wide-grip chest-focused barbell bench press (3×10) |
| Golden Six Full Body A (Monday) | Chin-Up | 3 | 10 | — | — | — | 3 sets of max strict reps (target 10+ per set) |
| Golden Six Full Body A (Monday) | Overhead Press | 4 | 10 | 65% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | 4×10 strict overhead press for full deltoid development |
| Golden Six Full Body A (Monday) | Barbell Curl | 3 | 10 | — | — | — | Strict standing barbell curl (3×10) |
| Golden Six Full Body A (Monday) | Hanging Leg Raise | 3 | 15 | — | — | — | — |
| Golden Six Full Body B (Wednesday) | Squat | 4 | 10 | 65% | 350 lbs | 3×45 + 1×10 + 1×5 + 1×2.5 | 4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4 |
| Golden Six Full Body B (Wednesday) | Bench Press | 3 | 10 | 65% | 260 lbs | 2×45 + 1×10 + 1×5 + 1×2.5 | Wide-grip chest-focused barbell bench press (3×10) |
| Golden Six Full Body B (Wednesday) | Chin-Up | 3 | 10 | — | — | — | 3 sets of max strict reps (target 10+ per set) |
| Golden Six Full Body B (Wednesday) | Overhead Press | 4 | 10 | 65% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | 4×10 strict overhead press for full deltoid development |
| Golden Six Full Body B (Wednesday) | Barbell Curl | 3 | 10 | — | — | — | Strict standing barbell curl (3×10) |
| Golden Six Full Body B (Wednesday) | Hanging Leg Raise | 3 | 15 | — | — | — | — |
| Golden Six Full Body C (Friday) | Squat | 4 | 10 | 65% | 350 lbs | 3×45 + 1×10 + 1×5 + 1×2.5 | 4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4 |
| Golden Six Full Body C (Friday) | Bench Press | 3 | 10 | 65% | 260 lbs | 2×45 + 1×10 + 1×5 + 1×2.5 | Wide-grip chest-focused barbell bench press (3×10) |
| Golden Six Full Body C (Friday) | Chin-Up | 3 | 10 | — | — | — | 3 sets of max strict reps (target 10+ per set) |
| Golden Six Full Body C (Friday) | Overhead Press | 4 | 10 | 65% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | 4×10 strict overhead press for full deltoid development |
| Golden Six Full Body C (Friday) | Barbell Curl | 3 | 10 | — | — | — | Strict standing barbell curl (3×10) |
| Golden Six Full Body C (Friday) | Hanging Leg Raise | 3 | 15 | — | — | — | — |
Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.
General strength plan
3-day Golden Era full-body bodybuilding & foundational mass
Beginners and returning lifters who want a classic 3-day full-body hypertrophy routine built around 4×10 Squat, wide-grip Bench Press, Chin-Ups, Behind-the-Neck or Overhead Press, Barbell Curls, and Ab Work.
Before choosing this plan
Focus on strict form and controlled 90-second rest intervals on the 10-rep hypertrophy sets; progress load across the 8-week block as all 4×10 sets are completed cleanly.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
- Pull-up / chin-up bar
Progression in this app
Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.
About this template
Implements Arnold Schwarzenegger’s 3-day-per-week Golden Six compound foundation with progressive squat, bench press, and overhead press loading across 8 weeks.
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.
Week 1
3
sessions
Week 1
3 sessions
Day 1 · Golden Six Full Body A (Monday)
Squat main
4 × 10 @ 65%working
Rest 2:00
4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4
Bench Press main
3 × 10 @ 65%working
Rest 2:00
Wide-grip chest-focused barbell bench press (3×10)
Chin-Up accessory
3 × 10working
Rest 1:30
3 sets of max strict reps (target 10+ per set)
Overhead Press main
4 × 10 @ 65%working
Rest 2:00
4×10 strict overhead press for full deltoid development
Barbell Curl accessory
3 × 10working
Rest 1:15
Strict standing barbell curl (3×10)
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
Day 2 · Golden Six Full Body B (Wednesday)
Squat main
4 × 10 @ 65%working
Rest 2:00
4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4
Bench Press main
3 × 10 @ 65%working
Rest 2:00
Wide-grip chest-focused barbell bench press (3×10)
Chin-Up accessory
3 × 10working
Rest 1:30
3 sets of max strict reps (target 10+ per set)
Overhead Press main
4 × 10 @ 65%working
Rest 2:00
4×10 strict overhead press for full deltoid development
Barbell Curl accessory
3 × 10working
Rest 1:15
Strict standing barbell curl (3×10)
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
Day 3 · Golden Six Full Body C (Friday)
Squat main
4 × 10 @ 65%working
Rest 2:00
4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4
Bench Press main
3 × 10 @ 65%working
Rest 2:00
Wide-grip chest-focused barbell bench press (3×10)
Chin-Up accessory
3 × 10working
Rest 1:30
3 sets of max strict reps (target 10+ per set)
Overhead Press main
4 × 10 @ 65%working
Rest 2:00
4×10 strict overhead press for full deltoid development
Barbell Curl accessory
3 × 10working
Rest 1:15
Strict standing barbell curl (3×10)
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
Week 2
3
sessions
Week 2
3 sessions
Day 1 · Golden Six Full Body A (Monday)
Squat main
4 × 10 @ 67.5%working
Rest 2:00
4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4
Bench Press main
3 × 10 @ 67.5%working
Rest 2:00
Wide-grip chest-focused barbell bench press (3×10)
Chin-Up accessory
3 × 10working
Rest 1:30
3 sets of max strict reps (target 10+ per set)
Overhead Press main
4 × 10 @ 67.5%working
Rest 2:00
4×10 strict overhead press for full deltoid development
Barbell Curl accessory
3 × 10working
Rest 1:15
Strict standing barbell curl (3×10)
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
Day 2 · Golden Six Full Body B (Wednesday)
Squat main
4 × 10 @ 67.5%working
Rest 2:00
4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4
Bench Press main
3 × 10 @ 67.5%working
Rest 2:00
Wide-grip chest-focused barbell bench press (3×10)
Chin-Up accessory
3 × 10working
Rest 1:30
3 sets of max strict reps (target 10+ per set)
Overhead Press main
4 × 10 @ 67.5%working
Rest 2:00
4×10 strict overhead press for full deltoid development
Barbell Curl accessory
3 × 10working
Rest 1:15
Strict standing barbell curl (3×10)
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
Day 3 · Golden Six Full Body C (Friday)
Squat main
4 × 10 @ 67.5%working
Rest 2:00
4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4
Bench Press main
3 × 10 @ 67.5%working
Rest 2:00
Wide-grip chest-focused barbell bench press (3×10)
Chin-Up accessory
3 × 10working
Rest 1:30
3 sets of max strict reps (target 10+ per set)
Overhead Press main
4 × 10 @ 67.5%working
Rest 2:00
4×10 strict overhead press for full deltoid development
Barbell Curl accessory
3 × 10working
Rest 1:15
Strict standing barbell curl (3×10)
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
Week 3
3
sessions
Week 3
3 sessions
Day 1 · Golden Six Full Body A (Monday)
Squat main
4 × 10 @ 70%working
Rest 2:00
4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4
Bench Press main
3 × 10 @ 70%working
Rest 2:00
Wide-grip chest-focused barbell bench press (3×10)
Chin-Up accessory
3 × 10working
Rest 1:30
3 sets of max strict reps (target 10+ per set)
Overhead Press main
4 × 10 @ 70%working
Rest 2:00
4×10 strict overhead press for full deltoid development
Barbell Curl accessory
3 × 10working
Rest 1:15
Strict standing barbell curl (3×10)
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
Day 2 · Golden Six Full Body B (Wednesday)
Squat main
4 × 10 @ 70%working
Rest 2:00
4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4
Bench Press main
3 × 10 @ 70%working
Rest 2:00
Wide-grip chest-focused barbell bench press (3×10)
Chin-Up accessory
3 × 10working
Rest 1:30
3 sets of max strict reps (target 10+ per set)
Overhead Press main
4 × 10 @ 70%working
Rest 2:00
4×10 strict overhead press for full deltoid development
Barbell Curl accessory
3 × 10working
Rest 1:15
Strict standing barbell curl (3×10)
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
Day 3 · Golden Six Full Body C (Friday)
Squat main
4 × 10 @ 70%working
Rest 2:00
4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4
Bench Press main
3 × 10 @ 70%working
Rest 2:00
Wide-grip chest-focused barbell bench press (3×10)
Chin-Up accessory
3 × 10working
Rest 1:30
3 sets of max strict reps (target 10+ per set)
Overhead Press main
4 × 10 @ 70%working
Rest 2:00
4×10 strict overhead press for full deltoid development
Barbell Curl accessory
3 × 10working
Rest 1:15
Strict standing barbell curl (3×10)
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
Week 4
3
sessions
Week 4
3 sessions
Day 1 · Golden Six Full Body A (Monday)
Squat main
4 × 10 @ 72.5%working
Rest 2:00
4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4
Bench Press main
3 × 10 @ 72.5%working
Rest 2:00
Wide-grip chest-focused barbell bench press (3×10)
Chin-Up accessory
3 × 10working
Rest 1:30
3 sets of max strict reps (target 10+ per set)
Overhead Press main
4 × 10 @ 72.5%working
Rest 2:00
4×10 strict overhead press for full deltoid development
Barbell Curl accessory
3 × 10working
Rest 1:15
Strict standing barbell curl (3×10)
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
Day 2 · Golden Six Full Body B (Wednesday)
Squat main
4 × 10 @ 72.5%working
Rest 2:00
4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4
Bench Press main
3 × 10 @ 72.5%working
Rest 2:00
Wide-grip chest-focused barbell bench press (3×10)
Chin-Up accessory
3 × 10working
Rest 1:30
3 sets of max strict reps (target 10+ per set)
Overhead Press main
4 × 10 @ 72.5%working
Rest 2:00
4×10 strict overhead press for full deltoid development
Barbell Curl accessory
3 × 10working
Rest 1:15
Strict standing barbell curl (3×10)
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
Day 3 · Golden Six Full Body C (Friday)
Squat main
4 × 10 @ 72.5%working
Rest 2:00
4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4
Bench Press main
3 × 10 @ 72.5%working
Rest 2:00
Wide-grip chest-focused barbell bench press (3×10)
Chin-Up accessory
3 × 10working
Rest 1:30
3 sets of max strict reps (target 10+ per set)
Overhead Press main
4 × 10 @ 72.5%working
Rest 2:00
4×10 strict overhead press for full deltoid development
Barbell Curl accessory
3 × 10working
Rest 1:15
Strict standing barbell curl (3×10)
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
Week 5
3
sessions
Week 5
3 sessions
Day 1 · Golden Six Full Body A (Monday)
Squat main
4 × 10 @ 65%working
Rest 2:00
4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4
Bench Press main
3 × 10 @ 65%working
Rest 2:00
Wide-grip chest-focused barbell bench press (3×10)
Chin-Up accessory
3 × 10working
Rest 1:30
3 sets of max strict reps (target 10+ per set)
Overhead Press main
4 × 10 @ 65%working
Rest 2:00
4×10 strict overhead press for full deltoid development
Barbell Curl accessory
3 × 10working
Rest 1:15
Strict standing barbell curl (3×10)
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
Day 2 · Golden Six Full Body B (Wednesday)
Squat main
4 × 10 @ 65%working
Rest 2:00
4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4
Bench Press main
3 × 10 @ 65%working
Rest 2:00
Wide-grip chest-focused barbell bench press (3×10)
Chin-Up accessory
3 × 10working
Rest 1:30
3 sets of max strict reps (target 10+ per set)
Overhead Press main
4 × 10 @ 65%working
Rest 2:00
4×10 strict overhead press for full deltoid development
Barbell Curl accessory
3 × 10working
Rest 1:15
Strict standing barbell curl (3×10)
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
Day 3 · Golden Six Full Body C (Friday)
Squat main
4 × 10 @ 65%working
Rest 2:00
4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4
Bench Press main
3 × 10 @ 65%working
Rest 2:00
Wide-grip chest-focused barbell bench press (3×10)
Chin-Up accessory
3 × 10working
Rest 1:30
3 sets of max strict reps (target 10+ per set)
Overhead Press main
4 × 10 @ 65%working
Rest 2:00
4×10 strict overhead press for full deltoid development
Barbell Curl accessory
3 × 10working
Rest 1:15
Strict standing barbell curl (3×10)
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
Week 6
3
sessions
Week 6
3 sessions
Day 1 · Golden Six Full Body A (Monday)
Squat main
4 × 10 @ 67.5%working
Rest 2:00
4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4
Bench Press main
3 × 10 @ 67.5%working
Rest 2:00
Wide-grip chest-focused barbell bench press (3×10)
Chin-Up accessory
3 × 10working
Rest 1:30
3 sets of max strict reps (target 10+ per set)
Overhead Press main
4 × 10 @ 67.5%working
Rest 2:00
4×10 strict overhead press for full deltoid development
Barbell Curl accessory
3 × 10working
Rest 1:15
Strict standing barbell curl (3×10)
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
Day 2 · Golden Six Full Body B (Wednesday)
Squat main
4 × 10 @ 67.5%working
Rest 2:00
4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4
Bench Press main
3 × 10 @ 67.5%working
Rest 2:00
Wide-grip chest-focused barbell bench press (3×10)
Chin-Up accessory
3 × 10working
Rest 1:30
3 sets of max strict reps (target 10+ per set)
Overhead Press main
4 × 10 @ 67.5%working
Rest 2:00
4×10 strict overhead press for full deltoid development
Barbell Curl accessory
3 × 10working
Rest 1:15
Strict standing barbell curl (3×10)
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
Day 3 · Golden Six Full Body C (Friday)
Squat main
4 × 10 @ 67.5%working
Rest 2:00
4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4
Bench Press main
3 × 10 @ 67.5%working
Rest 2:00
Wide-grip chest-focused barbell bench press (3×10)
Chin-Up accessory
3 × 10working
Rest 1:30
3 sets of max strict reps (target 10+ per set)
Overhead Press main
4 × 10 @ 67.5%working
Rest 2:00
4×10 strict overhead press for full deltoid development
Barbell Curl accessory
3 × 10working
Rest 1:15
Strict standing barbell curl (3×10)
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
Week 7
3
sessions
Week 7
3 sessions
Day 1 · Golden Six Full Body A (Monday)
Squat main
4 × 10 @ 70%working
Rest 2:00
4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4
Bench Press main
3 × 10 @ 70%working
Rest 2:00
Wide-grip chest-focused barbell bench press (3×10)
Chin-Up accessory
3 × 10working
Rest 1:30
3 sets of max strict reps (target 10+ per set)
Overhead Press main
4 × 10 @ 70%working
Rest 2:00
4×10 strict overhead press for full deltoid development
Barbell Curl accessory
3 × 10working
Rest 1:15
Strict standing barbell curl (3×10)
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
Day 2 · Golden Six Full Body B (Wednesday)
Squat main
4 × 10 @ 70%working
Rest 2:00
4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4
Bench Press main
3 × 10 @ 70%working
Rest 2:00
Wide-grip chest-focused barbell bench press (3×10)
Chin-Up accessory
3 × 10working
Rest 1:30
3 sets of max strict reps (target 10+ per set)
Overhead Press main
4 × 10 @ 70%working
Rest 2:00
4×10 strict overhead press for full deltoid development
Barbell Curl accessory
3 × 10working
Rest 1:15
Strict standing barbell curl (3×10)
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
Day 3 · Golden Six Full Body C (Friday)
Squat main
4 × 10 @ 70%working
Rest 2:00
4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4
Bench Press main
3 × 10 @ 70%working
Rest 2:00
Wide-grip chest-focused barbell bench press (3×10)
Chin-Up accessory
3 × 10working
Rest 1:30
3 sets of max strict reps (target 10+ per set)
Overhead Press main
4 × 10 @ 70%working
Rest 2:00
4×10 strict overhead press for full deltoid development
Barbell Curl accessory
3 × 10working
Rest 1:15
Strict standing barbell curl (3×10)
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
Week 8
3
sessions
Week 8
3 sessions
Day 1 · Golden Six Full Body A (Monday)
Squat main
4 × 10 @ 72.5%working
Rest 2:00
4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4
Bench Press main
3 × 10 @ 72.5%working
Rest 2:00
Wide-grip chest-focused barbell bench press (3×10)
Chin-Up accessory
3 × 10working
Rest 1:30
3 sets of max strict reps (target 10+ per set)
Overhead Press main
4 × 10 @ 72.5%working
Rest 2:00
4×10 strict overhead press for full deltoid development
Barbell Curl accessory
3 × 10working
Rest 1:15
Strict standing barbell curl (3×10)
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
Day 2 · Golden Six Full Body B (Wednesday)
Squat main
4 × 10 @ 72.5%working
Rest 2:00
4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4
Bench Press main
3 × 10 @ 72.5%working
Rest 2:00
Wide-grip chest-focused barbell bench press (3×10)
Chin-Up accessory
3 × 10working
Rest 1:30
3 sets of max strict reps (target 10+ per set)
Overhead Press main
4 × 10 @ 72.5%working
Rest 2:00
4×10 strict overhead press for full deltoid development
Barbell Curl accessory
3 × 10working
Rest 1:15
Strict standing barbell curl (3×10)
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
Day 3 · Golden Six Full Body C (Friday)
Squat main
4 × 10 @ 72.5%working
Rest 2:00
4×10 full-ROM barbell squat; add weight when you hit 12+ reps on set 4
Bench Press main
3 × 10 @ 72.5%working
Rest 2:00
Wide-grip chest-focused barbell bench press (3×10)
Chin-Up accessory
3 × 10working
Rest 1:30
3 sets of max strict reps (target 10+ per set)
Overhead Press main
4 × 10 @ 72.5%working
Rest 2:00
4×10 strict overhead press for full deltoid development
Barbell Curl accessory
3 × 10working
Rest 1:15
Strict standing barbell curl (3×10)
Hanging Leg Raise accessory
3 × 15working
Rest 1:00