It was called The Golden 6 Workout. Arnold used it early in his training career. And it’s a 3-day full body routine.

Which reminds of the legend Mike Mentzer, who also used and recommended 3-day full-body training plans (especially earlier in his career).

And…that’s exactly how I train today. I simply get better results. I can generate direct growth stimulation in every single muscle 3 times a week, as opposed to once a week with a split routine.

So before we look at Arnold’s routine, let me tell you that my free Targeted Hypertrophy Training workout will have you train your whole body with 19 total sets to failure on Monday and Friday, with 17 sets on Wednesday.

But…there is also a 5-day split rotuine for you to cycle it with (alternating every 10 weeks).

Download the totally free 3-day and 5-day/wk THT training routines; just enter your details below for immediate download. Don’t worry, there’s no spam, no BS, no weirdness. You’re about to get the best gains of your life…




Arnold’s Golden Six Workout

Click here for Arnold Schwarzenegger's 'Golden 6' Workout (totally free) Click To Tweet


So there are 20-21 sets to train your whole body across 6 different exercises.

There are no weights for both chin-ups and sit-ups. Just do as many reps as you can to failure.

Note: You might want to grab Arnold’s Encyclopedia of Modern Bodybuilding (UK link), since it’s pretty much the bible of bodybuilding!

Do I recommend this workout? Yes, but only for beginners (less than 6 months training experience).

Beyond that, there isn’t enough variation in exercises for full development. And there aren’t enough isolation exercises. For example, there is no direct targeting of the triceps like push downs, or shrugs for the traps.The best hypertrophy workout includes both compound and isolation exercises.

I’ve said before to think of compound exercises as the bombs and isolation exercises as the snipers. You need both.


Do you like this Golden Age of Bodybuilding Stuff? If so, I have put together 6 techniques from the “Golden Era” that Arnold and others guys used to jack up their training intensity and ignite more growth. Enter your details below to get them immediately…


So, give this a go if you’re within your first 6 months of training, then get your butt onto THT! As I said above, you will train every muscle in your body with 19 total sets to failure on Monday and Friday, and 17 sets on Wednesday with a variation of compound and isolation movements. And…IT’S DAMN EFFECTIVE!

Download below for the gains of your life!




P.S. I know that putting together a diet for mass gains or getting shredded abs can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.


Get Totally Shredded Fast

Get ripped at blistering speed without losing muscle and keep gaining in the gym. Also, you get your abs or you get your money back! That's the power of Mark's Total Six Pack Abs program. More details here.

Buff Baking Anabolic Cookbook

Extremely easy anabolic recipes with simple ingredients that makes fueling muscle growth feel like a cheat meal! Bars, cookies, pizza, ice cream...see pics and recipes here.

Advanced T.H.T. Training

A brand new workout including 9 x advanced "Shock & Awe" hypertrophy techniques to ignite pounds of new gains! It's "Game-Changing" time! Got at least 1yrs training experience? It may be time to go advanced! You've never trained like this before. Get all the details here.

Stay Shredded

Stay shredded all year – no more long cutting cycles. If you’ve ever gotten ripped abs only to lose them a few weeks later, you need to know the secrets of staying shredded without fasting and without giving up cheat meals. I’m ripped all year – you should be too! Details here.

Shoulder Blast Workout

In Jan 2019 a bunch of 'lab rats' tested the New Shoulder Blast Workout and gained up to 2.5 inches in shoulder size in 7-10 days! There is a very specific type of training stress that works uniquely well for the shoulders. You're about to target it...hard! More details here.

The Arm Blast Experiment

Gain up to an inch on your arms over the next week with new "hyper-intense" training techniques that literally force new arm growth. The workout is based on the results of an online study conducted by Mark from MuscleHack. More details here.

Chest Blast Workout

3 Workouts | 7 Days | Up to 3 inches in chest growth! A workout that will fry every muscle fiber in your pecs and literally force new and permanent! More details here.

The Leg Blast Workout

An explosive training package for fast leg gains! 1 week | 3 x 90 minute workouts | "hyper-intense" techniques = big & fast leg gains. Up to 3 inches in growth. See more details and testimonials here.

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I highly recommend MyProtein for all your supplement needs.




You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)

You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)