Why Arnold’s Golden Six Full-Body Workout Is Perfect for Men in Their 40s

Discover how Arnold Schwarzenegger’s Golden Six workout offers a time efficient, joint friendly, full body routine ideal for men in their 40s aiming to build muscle and enhance overall fitness.

As men enter their 40s, maintaining muscle mass, joint health, and overall vitality becomes increasingly important. However, time constraints, recovery considerations, and the risk of injury necessitate a smarter approach to training. Enter Arnold Schwarzenegger’s Golden Six workout—a minimalist, full-body routine that stands the test of time.

What Is the Golden Six Workout?

The Golden Six is a classic full-body training program consisting of six fundamental exercises performed three times a week. Originally utilized by Arnold during his early bodybuilding years, this routine emphasizes compound movements to stimulate muscle growth and strength development.

The Six Exercises:

Barbell Squat : 4 sets of 10 reps
Wide Grip Bench Press : 3 sets of 10 reps
Chin Ups : 3 sets to failure
Behind the Neck Overhead Press : 4 sets of 10 reps
Barbell Curl : 3 sets of 10 reps
Bent Knee Sit Up : 3 sets to failure
This routine targets all major muscle groups, promoting balanced development and functional strength. It can also be easily adjusted depending on the individual requirements of the person performing the workout.

Fullbody workouts are time efficient, allow for more recovery while optimising the amount of work you can recover from  Doing full body workouts 3 times per week is the best way to get going and results.