Arnold schwarzenegger's golden six routine. The ‘Golden Six’ was a programme – based around six key exercises – that Arnold followed when he started training at a gym in Munich, and, according to the man himself, it was one he made “remarkable� gains on. * I've also included a sight variation of the routine if you wanted to mix it up once in a while. ** notes: Reps: sit ups and chin ups are not a set amount of reps just do your max amount. Cycle: Arnold recommended performing this routine 3 times per week on alternating days for a 3 month cycle. Progression: Once you can do 2/3 reps above the recommended amount increase the weight. Strive to progress wherever possible. Rest: Rest for 2 minutes between sets of squats and no more than 90 seconds for the other exercises.