1×20 Widowmaker Full-Body Mass Cycle vs 4×10 Classic 6-Move Golden Era Routine
20-Rep Breathing Squats vs Arnold's Golden Six
Two iconic old-school 3-day full-body mass builders. Super Squats centers the entire workout around a single 20-rep breathing Squat set with your 10RM load plus basic barbell presses and rows. Arnold’s Golden Six performs 3–4×10 across Squat, Wide-Grip Bench, Chin-Up, Overhead Press, Barbell Curl, and Sit-Ups.
| Feature | 20-Rep Breathing Squats (6-Week Old-School Mass) | Arnold’s Golden Six (Classic Full-Body Bodybuilding) |
|---|---|---|
| Experience Level | Intermediate | Beginner |
| Weekly Frequency | 3 days / week | 3 days / week |
| Cycle Length | 6 weeks | 8 weeks |
| Primary Focus | 6-week 3-day 20-rep Breathing Squat mass & strength builder | 3-day Golden Era full-body bodybuilding & foundational mass |
| Progression Rule | 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. | 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. |
| Required 1RM Inputs | Overhead Press, Bench Press, Barbell Row, Squat, Romanian Deadlift | Squat, Bench Press, Overhead Press |
Choose 20-Rep Breathing Squats (6-Week Old-School Mass) When…
- You want the legendary 6-week 20-rep Breathing Squat mental and physical challenge.
- Your #1 goal is rapid lower-body and overall mass in a caloric surplus.
Best For: Lifters looking for an old-school, mentally tough 3-day full-body hypertrophy block anchored by a single 20-rep Breathing Squat ("Widowmaker") set.
Choose Arnold’s Golden Six (Classic Full-Body Bodybuilding) When…
- You want a balanced, sustainable 3-day full-body routine with 4×10 sets and direct bicep/lat/core work.
- You prefer traditional 8–10 rep sets over a single 20-rep Widowmaker.
Best For: 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.
Exercise Selection Comparison
Frequently Asked Questions
How much weight do you add each workout on 20-Rep Breathing Squats?
In classic Super Squats progression, lifters aim to add 5 lb (2.5 kg) to the bar for all 20 breathing reps each session across the 6-week block.
Is Arnold’s Golden Six good for beginners and intermediates?
Yes—its 6 foundational exercises and 3×/week frequency make it one of the most balanced full-body hypertrophy routines ever written.