Platinum 6 + Abs
Bulking
Intermediate
Machine strength
Plan Details
The Platinum 6 + Abs routine by howlatthemoon is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Arnold schwarzenegger's golden six routine. The ‘Golden Six’ was a program – 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. 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.
Routine detail
Day 1
golden six, original.
Est. 62 min
6 exercises
Sit-Up
4 Sets
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Bench Press (Wide Grip)
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets
Barbell Rear Press
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Day 2
Cardio
Est. 63 min
2 exercises
Walking
1 Set
Treadmill Running
1 Set
Day 3
golden six, slightly modified.
Est. 65 min
6 exercises
Barbell Bench Press (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Day 4
Yoga
Est. 123 min
2 exercises
Yoga
1 Set
Walking
1 Set
Day 5
Lower Back & Upper abs
Est. 54 min
6 exercises
Barbell Row
4 Sets x 10 Reps
Cable Rope Lat Pulldown
4 Sets x 10 Reps
Cable Deadlift
4 Sets x 10 Reps
Cable Side Bend
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Decline Bench Leg Raise with Hip Thrust
4 Sets x 10 Reps
Day 6
Cardio
Est. 63 min
2 exercises
Walking
1 Set
Step Machine
1 Set
Day 7
Lower abs and Upper legs
Est. 63 min
6 exercises
Barbell Hip Thrust
4 Sets x 10 Reps
Cable Pull Through
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Cable Crunch Kneeling Rotation
4 Sets x 10 Reps
Cable Reverse Crunch
4 Sets x 10 Reps
