Platinum 6 + Abs - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Platinum 6 + Abs - JEFIT

Platinum 6 + Abs banner

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 â€˜Golden Sixâ€™ was a program â€“ based around six key exercises â€“ that Arnold followed when he started training at a gym in Munich, and, according to the man himself, it was one he made â€œremarkableâ€ 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

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 10 Reps

Barbell Bench Press (Wide Grip) Demonstration

Barbell Bench Press (Wide Grip)

4 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets

Barbell Rear Press Demonstration

Barbell Rear Press

4 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 10 Reps

Sit-Up Demonstration

Sit-Up

4 Sets

Day 2

Cardio

Est. 63 min

2 exercises

Walking Demonstration

Walking

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 3

golden six, slightly modified.

Est. 65 min

6 exercises

Barbell Bench Press (Wide Grip) Demonstration

Barbell Bench Press (Wide Grip)

4 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 10 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

4 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 10 Reps

Day 4

Yoga

Est. 123 min

2 exercises

Yoga Demonstration

Yoga

1 Set

Walking Demonstration

Walking

1 Set

Day 5

Lower Back & Upper abs

Est. 54 min

6 exercises

Barbell Row Demonstration

Barbell Row

4 Sets x 10 Reps

Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown

4 Sets x 10 Reps

Cable Deadlift Demonstration

Cable Deadlift

4 Sets x 10 Reps

Cable Side Bend Demonstration

Cable Side Bend

4 Sets x 10 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

4 Sets x 10 Reps

Decline Bench Leg Raise with Hip Thrust Demonstration

Decline Bench Leg Raise with Hip Thrust

4 Sets x 10 Reps

Day 6

Cardio

Est. 63 min

2 exercises

Walking Demonstration

Walking

1 Set

Step Machine Demonstration

Step Machine

1 Set

Day 7

Lower abs and Upper legs

Est. 63 min

6 exercises

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 10 Reps

Cable Pull Through Demonstration

Cable Pull Through

4 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 10 Reps

Cable Crunch Kneeling Rotation Demonstration

Cable Crunch Kneeling Rotation

4 Sets x 10 Reps

Cable Reverse Crunch Demonstration

Cable Reverse Crunch

4 Sets x 10 Reps