Golden Six
Six repeatable basic movements form a simple full-body routine on three nonconsecutive days. The app keeps the historical structure while making modern substitutions and repetition targets explicit.
Overview
For generally healthy adults who can practise the listed movements comfortably. Learn unfamiliar lifts with suitable instruction and use appropriate safety equipment.
Start at the lower end of each repetition range. When every set reaches the upper target with controlled technique, increase by the smallest available load and return to the lower target.
General fitness information, not medical advice. Stop if you feel pain or unwell. Returning after injury or managing a health condition requires individual advice.
What you need
Workouts & weeks
Preview every workout before you join.
Week 1
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
Week 2 · Later weeks
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
Week 3 · Later weeks
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
Week 4 · Later weeks
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
Week 5 · Later weeks
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
Week 6 · Later weeks
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
Week 7 · Later weeks
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
Week 8 · Later weeks
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
Week 9 · Later weeks
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
Week 10 · Later weeks
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
Week 11 · Later weeks
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
Week 12 · Later weeks
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
Week 13 · Later weeks
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
The six basic movements
6 exercises · 75 min
- Barbell squat · 4 sets · 10 reps
- Barbell bench press · 3 sets · 10 reps
- Chin-up · 3 sets · 6–12 reps
- Barbell overhead press · 4 sets · 10 reps
Sources & adaptations
An independently written adaptation, not an official or endorsed edition. Program structure and block length are explained below.
Thirteen weeks approximate the original minimum of three months. The primary excerpt gives movements, frequency and 3–4 sets, but no exact reps. Repetition targets are modern app defaults; front overhead pressing replaces behind-neck pressing, crunches replace sit-ups, and chin-ups stop short of failure.