By Arnold Schwarzenegger · Beginner · 3× / week · Ongoing · Full gym
Old-school full-body mass
Arnold's recommended beginner routine from the golden era: six basic full-body movements, three times a week, focusing on heavy compound work and progressively adding weight.
| Barbell Squat | 4 × 10 |
| Bench Press | 3 × 10 |
| Chin-up | 3 × max |
| Behind-Neck Press | 4 × 10 |
| Barbell Curl | 3 × 10 |
| Crunch | 3 × 20 |
Source: Arnold Schwarzenegger — learn more
QuarkFit is an AI fitness app that scores your workout form 0–100 from a 20-second video, pinpoints mistakes to the second, and counts your reps, range of motion and tempo on-device. Run Arnold · Golden Six and film a set to make sure every rep is dialed in.
Open QuarkFit — freePlans are for reference. Train within your limits and consult a professional if injured.