The legendary Austrian champion's classic beginner routine: one full-body workout repeated 3 times per week. Six exercises; do chin-ups and sit-ups to max reps on each set.
Program at a glance
Who is this program for?
This program is designed for beginners: a controlled number of movements with room for recovery. If you haven't trained consistently before, this is a good starting point.
Weekly plan
Day 1 — Full Body
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 4×10 | 120 sec |
| Barbell Wide Bench Press | 3×10 | 120 sec |
| Chin-Up | 3×8 | 90 sec |
| Standing Behind Neck Press | 4×10 | 90 sec |
| Barbell Curl | 3×10 | 90 sec |
| Sit Up II | 3×15 | 60 sec |
Day 2 — Rest
Rest day — recover and get ready for the next session.
Day 3 — Full Body
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 4×10 | 120 sec |
| Barbell Wide Bench Press | 3×10 | 120 sec |
| Chin-Up | 3×8 | 90 sec |
| Standing Behind Neck Press | 4×10 | 90 sec |
| Barbell Curl | 3×10 | 90 sec |
| Sit Up II | 3×15 | 60 sec |
Day 4 — Rest
Rest day — recover and get ready for the next session.
Day 5 — Full Body
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 4×10 | 120 sec |
| Barbell Wide Bench Press | 3×10 | 120 sec |
| Chin-Up | 3×8 | 90 sec |
| Standing Behind Neck Press | 4×10 | 90 sec |
| Barbell Curl | 3×10 | 90 sec |
| Sit Up II | 3×15 | 60 sec |
Day 6 — Rest
Rest day — recover and get ready for the next session.
Day 7 — Rest
Rest day — recover and get ready for the next session.
Golden Six is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.