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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 classic strength and hypertrophy workout routine for novices. It supposedly originated on BodyBuilding.com and this particular version was modified a bit by tr3pid.

There is an extensive FAQ section that is copied from the spreadsheet below. [Read more…]

8 Week Hypertrophy Specific Training Program Spreadsheet (HST)

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Popularized by Bryan Haycock, hypertrophy specific training (HST) is a training routine based upon the principles of mechanical load, chronic stimuli, progressive load, and strategic deconditioning.

This training style is best utilized by bodybuilders, though it can be used by powerlifters and other athletes to spark muscle growth and work capacity in the off-season. [Read more…]