Platinum 6 + Abs

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6 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

golden six, original. 6 exercises, 1 hr 2 mins

Barbell Deep Squat	4x10 reps	rest: 120s
Barbell Bench Press (Wide Grip)	4x10 reps	rest: 90s
Chin-Up	4x0 reps	rest: 90s
Barbell Rear Press	4x10 reps	rest: 90s
Barbell Curl	4x10 reps	rest: 90s
Sit-Up	4x0 reps	rest: 90s

Cardio 2 exercises, 1 hr 3 mins

	Walking	0x0 reps	rest: 15s
	Treadmill Running	0x0 reps	rest: 45s

golden six, slightly modified. 6 exercises, 1 hr 4 mins

Barbell Bench Press (Wide Grip)	4x10 reps	rest: 90s
Barbell Bent-Over Row	4x10 reps	rest: 90s
Dumbbell Seated Arnold Press	4x10 reps	rest: 90s
EZ Bar Curl	4x10 reps	rest: 90s
Bench Weighted Decline Crunch	4x10 reps	rest: 90s
Back Hyperextension	4x10 reps	rest: 90s

Yoga 2 exercises, 2 hrs 3 mins

	Yoga	1x0 reps	rest: 60s
	Walking	1x0 reps	rest: 60s

Lower Back & Upper abs 6 exercises, 53 mins

Barbell Row	4x10 reps	rest: 60s
Cable Rope Lat Pulldown	4x10 reps	rest: 60s
Cable Deadlift	4x10 reps	rest: 60s
Cable Side Bend	4x10 reps	rest: 60s
Cable Wood Chop	4x10 reps	rest: 60s
Decline Bench Leg Raise with Hip Thrust	4x10 reps	rest: 60s

Cardio 2 exercises, 1 hr 3 mins

	Walking	0x0 reps	rest: 15s
	Step Machine	0x0 reps	rest: 45s

Lower abs and Upper legs 6 exercises, 1 hr 2 mins

Barbell Hip Thrust	4x10 reps	rest: 90s
Cable Pull Through	4x10 reps	rest: 90s
Machine Hip Abduction	4x10 reps	rest: 90s
Machine Hip Adduction	4x10 reps	rest: 90s
Cable Crunch Kneeling Rotation	4x10 reps	rest: 90s
Cable Reverse Crunch	4x10 reps	rest: 90s