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Golden Six Arnold Schwarzenegger Workout Routine

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Arnold Schwarzenegger’s workout routine known as “Golden Six” is a 3 day beginner bodybuilding routine that can be run indefinitely. It was used in the early days of Schwarzenegger’s training before he started higher volume training programs.

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Kizen Back Hypertrophy Program Spreadsheet

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This is a Google spreadsheet for Kizen’s free back hypertrophy program.  If you want a huge, thick back, you’re in the right place. For the full scoop, sign up for free over at Kizen, but here’s the jist. [Read more…]

All Pro Simple Beginner Routine Program Spreadsheet

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The All Pro Simple Beginner Routine (ASBR) is a 3 day full body program built around seven barbell lifts, run in 5 week cycles. Every session hits every lift. What changes between sessions is only the load: 100% on the heavy day, 90% on the medium day, 80% on the light day.

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Hypertrophy Specific Training (HST) Program Spreadsheet – 8 Week

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Hypertrophy Specific Training is Bryan Haycock’s method, and its defining idea is that you work through descending rep blocks rather than a single rep range. Two weeks of 15s, two weeks of 10s, two weeks of 5s, then two weeks holding those 5RM weights and adding negatives. Twenty-four workouts, three a week, eight weeks total.

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