EPISODE 8
arnold’s golden six
SHOW NOTES:
We are inundated with workout plans available on the internet today.
Which are good? Which will fit your lifestyle? Do you have the right equipment?
Problem Solved!
Just follow the greatest.. Arnold Schwarzenegger’s Golden Six plan.
A full body workout with minimal equipment that you can also do using bodyweight exercises.
ARNOLD’S GOLDEN SIX
Squat: 4x10
Bench Press: 3x10
Pull Ups: 3x Max
Barbell Military Press: 4x10
Barbell Curl: 3x10
Crunches: 3x10
BODYWEIGHT VERSION
Bodyweight Squat: 4x10
Push Ups: 3x10
Pull Ups: 3x Max
Chin Ups: 3x10
Crunches: 3x10
THE WTF IS A DAD BOD PLAYLIST
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From Teenage Athlete to Pandemic Strength Training: My Fitness Journey
As a teenager, I was heavily involved in sports and harbored a keen interest in weightlifting and strength training. However, in the pre-internet era, structured training plans were scarce, leaving me to navigate the gym world without a roadmap. Despite sporadic gym memberships throughout my 20s and 30s, I struggled to adhere to a consistent plan, often succumbing to excuses and distractions.
Rediscovering Strength Training During the Pandemic
The onset of the pandemic brought about unexpected changes, including job loss and prolonged periods of isolation. Faced with a choice between succumbing to inertia or seizing the opportunity for self-improvement, I opted for the latter. Embracing exercise as a means of reclaiming control over my life, I embarked on a journey of self-discovery and physical transformation.
The Gateway to Structure: The 100 Push-Up Challenge
In a previous episode, I shared my experience with the 100 push-up challenge—a pivotal moment that catalyzed my transition into a more structured training regimen. By committing to a daily push-up routine, I cultivated the discipline and resilience needed to embrace a comprehensive training plan.
Finding Guidance in Arnold's Blueprint
Navigating the wealth of online fitness resources can be daunting, but I found solace in the wisdom of one of my fitness idols: Arnold Schwarzenegger. Inspired by Arnold's legendary physique and disciplined approach to training, I discovered a beginner's plan that resonated with my goals and experience level. Comprising six fundamental exercises—including squats, bench presses, pull-ups, military presses, curls, and crunches—Arnold's blueprint offered a balanced, full-body workout regimen that prioritized strength and functionality.
Adapting the Plan for Modern Times
While Arnold's original plan was designed for the gym environment, I found flexibility in adapting the exercises to suit my circumstances. Bodyweight and dumbbell variations allowed me to replicate the movements at home, ensuring continuity in my training despite the limitations imposed by the pandemic. By embracing innovation and resourcefulness, I transformed my living space into a makeshift gym, leveraging everyday objects to facilitate resistance training and muscle development.
Embracing Consistency and Progress
Beyond the novelty of a structured training plan, consistency emerged as the cornerstone of my fitness journey. By committing to regular workouts and gradual progression, I witnessed tangible improvements in strength, endurance, and overall well-being. Each session became an opportunity for growth, as I challenged myself to surpass previous limits and embrace the discomfort of transformation.
Closing Thoughts: A Testament to Resilience
From the uncertainty of adolescence to the challenges of adulthood, my fitness journey has been marked by resilience, adaptability, and a relentless pursuit of self-improvement. As I continue to navigate the ever-changing landscape of fitness and wellness, I draw inspiration from my past experiences and remain steadfast in my commitment to growth. With each workout, I reaffirm my dedication to health, vitality, and the pursuit of excellence.
