Johannesburg, Gauteng

bambino0919 @ gmail.com 1
George Michael
1
 PHASE 1: THE GOLDEN SIX WEEK 1

DAY 1 - TOTAL BODY WORKOUT A

“GOLDEN SIX” x 5
Start the “Golden Six” x 5 lifts with 75-80% of your 1RM. Rest 2-4 minutes
1. Barbell Squats - 3 x 5
between “Golden Six” x 5 sets (Rest requirement may increase with cumula-
tive fatigue). Rest 5 minutes between “Golden Six” x 5 sets if you fail to get
2. Barbell Bench Press - 3 x 5 your 5 reps at any point.
“GOLDEN SIX”
Aim for failure at 8 reps on each set, using additional weight if needed to
3. Chin Ups - 3 x 8F
achieve this. Rest 2 minutes between “Golden Six” Chin Up sets.
HYPERTROPHY
**Torso becomes too upright / Thoracic or low back rounding / Swinging the
4. Barbell Rows - 2-3 x 8-10 FF (form failure**)
weights. Rest 90 sec. between hypertrophy sets.
**Using lats rather than elbow extension / Excessive bar swing / Arching of
5. Skullcrushers - 2-3 x 10 FF (form failure**)
back off bench. Rest 90 sec. between hypertrophy sets.

DAY 2 - OLD SCHOOL ABS / CLASSIC CORRECTIVES

OLD SCHOOL ABS

1A. *Hanging Leg / Knee Raises x 6 Reps
1B. Hanging Leg Spirals x 6 Reps (3 in each direction)
1C. *Kneeling Cable / Banded Crunches x 6 Reps
Perform these exercises for 6 rounds. Transitional rest only, between exercises
and rounds. If cumulative fatigue from round to round causes increased rest,
keep it brief! *Use a weight that challenges you for your ability level, realizing
you may have to lighten weight to maintain rep count in subsequent rounds.

CLASSIC CORRECTIVES
2. Facepulls - 3 x 12-15 Rest 60 sec. between all sets of correctives.
3. Reverse Hypers - 3 x 25
4. Hip Band Ladder - 3 x Ladder from 6 to 1

DAY 3 - TOTAL BODY WORKOUT B

“GOLDEN SIX” x 5
Start the “Golden Six” x 5 lifts with 75-80% of your 1RM. Rest 2-4 minutes
1. Deadlifts - 3 x 5
between “Golden Six” x 5 sets (Rest requirement may increase with cumula-
tive fatigue). Rest 5 minutes between “Golden Six” x 5 sets if you fail to get
2. Barbell OHP - 3 x 5 your 5 reps at any point.
“GOLDEN SIX”
Aim for failure at 8 reps on each set, using additional weight if needed to
3. Barbell Curls - 3 x 8F
achieve this. Rest 2 minutes between “Golden Six” Barbell Curls sets.
HYPERTROPHY
**Range of motion becomes signifcantly limited / Shoulders caving forward.
4. Dips - 2-3 x 10 FF (add weight if needed) (form failure**)
Rest 90 sec. between hypertrophy sets.
**Unable to get to parallel / Cannot maintain upright torso / Excessive knee
5. DB Bulgarian Split Squats - 2-3 x 10-12 FF each leg (form failure**)
wobbling. Rest 90 sec. between hypertrophy sets.

Johannesburg, Gauteng
bambino0919 @ gmail.com 1
George Michael
1
 PHASE 1: THE GOLDEN SIX WEEK 1

DAY 4 - OLD SCHOOL ABS / CLASSIC CORRECTIVES

OLD SCHOOL ABS

1A. Frog Kicks x 6 Reps
1B. *DB Russian Presses x 6 Reps (6 each side)
1C. *DB Single Arm Otis Ups x 6 Reps (3 each side)
Perform these exercises for 6 rounds. Transitional rest only, between exercises
and rounds. If cumulative fatigue from round to round causes increased rest,
keep it brief! *Use a weight that challenges you for your ability level, realizing
you may have to lighten weight to maintain rep count in subsequent rounds.

CLASSIC CORRECTIVES
2. Band Pull Aparts - 3 x 12-15 Rest 60 sec. between all sets of correctives.
3. Angels and Devils - 3 x 10-12
4. Clamshells - 3 x 12-15 each side

DAY 5 - TOTAL BODY WORKOUT A

“GOLDEN SIX” x 5
Add 5lbs to “Golden Six” x 5 lifts if all sets of 5 were completed last workout.
1. Barbell Squats - 3 x 5
Keep the same if not. Rest 2-4 minutes between “Golden Six” x 5 sets (Rest
requirement may increase with cumulative fatigue). Rest 5 minutes between
2. Barbell Bench Press - 3 x 5 “Golden Six” x 5 sets if you fail to get your 5 reps at any point.
“GOLDEN SIX”
Aim for failure at 8 reps on each set, using additional weight if needed to
3. Chin Ups - 3 x 8F
achieve this. Rest 2 minutes between “Golden Six” Chin Up sets.
HYPERTROPHY
**Torso becomes too upright / Thoracic or low back rounding / Swinging the
4. Barbell Rows - 2-3 x 8-10 FF (form failure**)
weights. Rest 90 sec. between hypertrophy sets.
**Using lats rather than elbow extension / Excessive bar swing / Arching of
5. Skullcrushers - 2-3 x 10 FF (form failure**)
back off bench. Rest 90 sec. between hypertrophy sets.

DAY 6 - OFF

DAY 7 - OFF

Johannesburg, Gauteng
bambino0919 @ gmail.com 2
George Michael
2
 PHASE 1: THE GOLDEN SIX WEEK 2

DAY 8 - TOTAL BODY WORKOUT B

“GOLDEN SIX” x 5
Add 5lbs to “Golden Six” x 5 lifts if all sets of 5 were completed last workout.
1. Deadlifts - 3 x 5
Keep the same if not. Rest 2-4 minutes between “Golden Six” x 5 sets (Rest
requirement may increase with cumulative fatigue). Rest 5 minutes between
2. Barbell OHP - 3 x 5 “Golden Six” x 5 sets if you fail to get your 5 reps at any point.
“GOLDEN SIX”
Aim for failure at 8 reps on each set, using additional weight if needed to
3. Barbell Curls - 3 x 8F
achieve this. Rest 2 minutes between “Golden Six” Barbell Curls sets.
HYPERTROPHY
**Range of motion becomes signifcantly limited / Shoulders caving forward.
4. Dips - 2-3 x 10 FF (add weight if needed) (form failure**)
Rest 90 sec. between hypertrophy sets.
**Unable to get to parallel / Cannot maintain upright torso / Excessive knee
5. DB Bulgarian Split Squats - 2-3 x 10-12 FF each leg (form failure**)
wobbling. Rest 90 sec. between hypertrophy sets.

DAY 9 - OLD SCHOOL ABS / CLASSIC CORRECTIVES

OLD SCHOOL ABS

1A. Scissor Kicks x 6 Reps (each leg)
1B. Broomstick Twists x 6 Reps (6 in each direction)
1C. *DB Decline Situps / DB Situps (if no decline bench) x 6 Reps
Perform these exercises for 6 rounds. Transitional rest only, between exercises
and rounds. If cumulative fatigue from round to round causes increased rest,
keep it brief! *Use a weight that challenges you for your ability level, realizing
you may have to lighten weight to maintain rep count in subsequent rounds.

CLASSIC CORRECTIVES
2. Facepulls - 3 x 12-15 Rest 60 sec. between all sets of correctives.
3. Reverse Hypers - 3 x 25
4. Hip Band Ladder - 3 x Ladder from 6 to 1

DAY 10 - TOTAL BODY WORKOUT A

“GOLDEN SIX” x 5
Add 5lbs to “Golden Six” x 5 lifts if all sets of 5 were completed last workout.
1. Barbell Squats - 3 x 5
Keep the same if not. Rest 2-4 minutes between “Golden Six” x 5 sets (Rest
requirement may increase with cumulative fatigue). Rest 5 minutes between
2. Barbell Bench Press - 3 x 5 “Golden Six” x 5 sets if you fail to get your 5 reps at any point.
“GOLDEN SIX”
Aim for failure at 8 reps on each set, using additional weight if needed to
3. Chin Ups - 3 x 8F
achieve this. Rest 2 minutes between “Golden Six” Chin Up sets.
HYPERTROPHY
**Torso becomes too upright / Thoracic or low back rounding / Swinging the
4. Barbell Rows - 2-3 x 8-10 FF (form failure**)
weights. Rest 90 sec. between hypertrophy sets.
**Using lats rather than elbow extension / Excessive bar swing / Arching of
5. Skullcrushers - 2-3 x 10 FF (form failure**)
back off bench. Rest 90 sec. between hypertrophy sets.

Johannesburg, Gauteng
bambino0919 @ gmail.com 3
George Michael
3
 PHASE 1: THE GOLDEN SIX WEEK 2

DAY 11 - OLD SCHOOL ABS / CLASSIC CORRECTIVES

OLD SCHOOL ABS

1A. Hands Free Knee Tucks x 6 Reps Perform these exercises for 6 rounds. Transitional rest only, between exercises
and rounds. If cumulative fatigue from round to round causes increased rest,
1B. *DB Russian V-Ups x 6 Reps
keep it brief! *Use a weight that challenges you for your ability level, realizing
1C. *DB Levitation Crunches x 6 Reps you may have to lighten weight to maintain rep count in subsequent rounds.

CLASSIC CORRECTIVES
2. Band Pull Aparts - 3 x 12-15 Rest 60 sec. between all sets of correctives.
3. Angels and Devils - 3 x 10-12
4. Clamshells - 3 x 12-15 each side

DAY 12 - TOTAL BODY WORKOUT B

“GOLDEN SIX” x 5
Add 5lbs to “Golden Six” x 5 lifts if all sets of 5 were completed last workout.
1. Deadlifts - 3 x 5
Keep the same if not. Rest 2-4 minutes between “Golden Six” x 5 sets (Rest
requirement may increase with cumulative fatigue). Rest 5 minutes between
2. Barbell OHP - 3 x 5 “Golden Six” x 5 sets if you fail to get your 5 reps at any point.
“GOLDEN SIX”
Aim for failure at 8 reps on each set, using additional weight if needed to
3. Barbell Curls - 3 x 8F
achieve this. Rest 2 minutes between “Golden Six” Barbell Curls sets.
HYPERTROPHY
**Range of motion becomes signifcantly limited / Shoulders caving forward.
4. Dips - 2-3 x 10 FF (add weight if needed) (form failure**)
Rest 90 sec. between hypertrophy sets.
**Unable to get to parallel / Cannot maintain upright torso / Excessive knee
5. DB Bulgarian Split Squats - 2-3 x 10-12 FF each leg (form failure**)
wobbling. Rest 90 sec. between hypertrophy sets.

DAY 13 - OFF

DAY 14 - OFF

Johannesburg, Gauteng
bambino0919 @ gmail.com 4
George Michael
4
 PHASE 1: THE GOLDEN SIX WEEK 3

DAY 15 - TOTAL BODY WORKOUT C

“GOLDEN SIX” x 5
Add 5lbs to “Golden Six” x 5 lifts if all sets of 5 were completed last workout.
1. Barbell Squats - 3 x 5
Keep the same if not. Rest 2-4 minutes between “Golden Six” x 5 sets (Rest
requirement may increase with cumulative fatigue). Rest 5 minutes between
2. Barbell Bench Press - 3 x 5 “Golden Six” x 5 sets if you fail to get your 5 reps at any point.
“GOLDEN SIX”
Aim for failure at 8 reps on each set, using additional weight if needed to
3. Pull Ups - 3 x 8F
achieve this. Rest 2 minutes between “Golden Six” Pull Up sets.
HYPERTROPHY
**Excessive arching backwards to press weights / Significant shortening of
4. DB Arnold Press - 2-3 x 10 FF (form failure**)
overhead press ROM. Rest 90 sec. between hypertrophy sets.
**Elbows flaring to sides / Not reaching full or near full extension. Rest 90 sec.
5. Tricep Pushdowns - 2-3 x 12 FF (form failure**)
between hypertrophy sets.

DAY 16 - OLD SCHOOL ABS / CLASSIC CORRECTIVES

OLD SCHOOL ABS

1A. *Hanging Leg / Knee Raises x 6 Reps
1B. Hanging Leg Spirals x 6 Reps (3 in each direction)
1C. *Kneeling Cable / Banded Crunches x 6 Reps
Perform these exercises for 6 rounds. Transitional rest only, between exercises
and rounds. If cumulative fatigue from round to round causes increased rest,
keep it brief! *Use a weight that challenges you for your ability level, realizing
you may have to lighten weight to maintain rep count in subsequent rounds.

CLASSIC CORRECTIVES
2. Facepulls - 3 x 12-15 Rest 60 sec. between all sets of correctives.
3. Reverse Hypers - 3 x 25
4. Hip Band Ladder - 3 x Ladder from 6 to 1

DAY 17 - TOTAL BODY WORKOUT D

“GOLDEN SIX” x 5
Add 5lbs to “Golden Six” x 5 lifts if all sets of 5 were completed last workout.
1. Deadlifts - 3 x 5
Keep the same if not. Rest 2-4 minutes between “Golden Six” x 5 sets (Rest
requirement may increase with cumulative fatigue). Rest 5 minutes between
2. Barbell OHP - 3 x 5 “Golden Six” x 5 sets if you fail to get your 5 reps at any point.
“GOLDEN SIX”
Aim for failure at 8 reps on each set, using additional weight if needed to
3. Barbell Curls - 3 x 8F
achieve this. Rest 2 minutes between “Golden Six” Barbell Curls sets.
HYPERTROPHY
**DB speed signficantly slowed / Excessive arching / Dumbbell path signfi-
4. DB Incline Bench Press - 2-3 x 10 FF (form failure**)
cantly altered. Rest 90 sec. between hypertrophy sets.
**Excessive thoracic rounding / Losing balance / Excessive forward trunk lean
5. Barbell Alt. Reverse Lunges - 2-3 x 10-12 FF each leg (form failure**)
at pushoff. Rest 90 sec. between hypertrophy sets.

Johannesburg, Gauteng
bambino0919 @ gmail.com 5
George Michael
5
 PHASE 1: THE GOLDEN SIX WEEK 3

DAY 18 - OLD SCHOOL ABS / CLASSIC CORRECTIVES

OLD SCHOOL ABS

1A. Frog Kicks x 6 Reps
1B. *DB Russian Presses x 6 Reps (6 each side)
1C. *DB Single Arm Otis Ups x 6 Reps (3 each side)
Perform these exercises for 6 rounds. Transitional rest only, between exercises
and rounds. If cumulative fatigue from round to round causes increased rest,
keep it brief! *Use a weight that challenges you for your ability level, realizing
you may have to lighten weight to maintain rep count in subsequent rounds.

CLASSIC CORRECTIVES
2. Band Pull Aparts - 3 x 12-15 Rest 60 sec. between all sets of correctives.
3. Angels and Devils - 3 x 10-12
4. Clamshells - 3 x 12-15 each side

DAY 19 - TOTAL BODY WORKOUT C

“GOLDEN SIX” x 5
Add 5lbs to “Golden Six” x 5 lifts if all sets of 5 were completed last workout.
1. Barbell Squats - 3 x 5
Keep the same if not. Rest 2-4 minutes between “Golden Six” x 5 sets (Rest
requirement may increase with cumulative fatigue). Rest 5 minutes between
2. Barbell Bench Press - 3 x 5 “Golden Six” x 5 sets if you fail to get your 5 reps at any point.
“GOLDEN SIX”
Aim for failure at 8 reps on each set, using additional weight if needed to
3. Pull Ups - 3 x 8F
achieve this. Rest 2 minutes between “Golden Six” Pull Up sets.
HYPERTROPHY
**Excessive arching backwards to press weights / Significant shortening of
4. DB Arnold Press - 2-3 x 10 FF (form failure**)
overhead press. ROM Rest 90 sec. between hypertrophy sets.
**Elbows flaring to sides / Not reaching full or near full extension. Rest 90 sec.
5. Tricep Pushdowns - 2-3 x 12 FF (form failure**)
between hypertrophy sets.

DAY 20 - OFF

DAY 21 - OFF

Johannesburg, Gauteng
bambino0919 @ gmail.com 6
George Michael
6
 PHASE 1: THE GOLDEN SIX WEEK 4

DAY 22 - TOTAL BODY WORKOUT D

“GOLDEN SIX” x 5
Add 5lbs to “Golden Six” x 5 lifts if all sets of 5 were completed last workout.
1. Deadlifts - 3 x 5
Keep the same if not. Rest 2-4 minutes between “Golden Six” x 5 sets (Rest
requirement may increase with cumulative fatigue). Rest 5 minutes between
2. Barbell OHP - 3 x 5 “Golden Six” x 5 sets if you fail to get your 5 reps at any point.
“GOLDEN SIX”
Aim for failure at 8 reps on each set, using additional weight if needed to
3. Barbell Curls - 3 x 8F
achieve this. Rest 2 minutes between “Golden Six” Barbell Curls sets.
HYPERTROPHY
**DB speed signficantly slowed / Excessive arching / Dumbbell path signfi-
4. DB Incline Bench Press - 2-3 x 10 FF (form failure**)
cantly altered. Rest 90 sec. between hypertrophy sets.
**Excessive thoracic rounding / Losing balance / Excessive forward trunk lean
5. Barbell Alt. Reverse Lunges - 2-3 x 10-12 FF each leg (form failure**)
at pushoff. Rest 90 sec. between hypertrophy sets.

DAY 23 - OLD SCHOOL ABS / CLASSIC CORRECTIVES

OLD SCHOOL ABS

1A. Scissor Kicks x 6 Reps (each leg)
1B. Broomstick Twists x 6 Reps (6 in each direction)
1C. *DB Decline Situps / DB Situps (if no decline bench) x 6 Reps
Perform these exercises for 6 rounds. Transitional rest only, between exercises
and rounds. If cumulative fatigue from round to round causes increased rest,
keep it brief! *Use a weight that challenges you for your ability level, realizing
you may have to lighten weight to maintain rep count in subsequent rounds.

CLASSIC CORRECTIVES
2. Facepulls - 3 x 12-15 Rest 60 sec. between all sets of correctives.
3. Reverse Hypers - 3 x 25
4. Hip Band Ladder - 3 x Ladder from 6 to 1

DAY 24 - TOTAL BODY WORKOUT C

“GOLDEN SIX” x 5
Add 5lbs to “Golden Six” x 5 lifts if all sets of 5 were completed last workout.
1. Barbell Squats - 3 x 5
Keep the same if not. Rest 2-4 minutes between “Golden Six” x 5 sets (Rest
requirement may increase with cumulative fatigue). Rest 5 minutes between
2. Barbell Bench Press - 3 x 5 “Golden Six” x 5 sets if you fail to get your 5 reps at any point.
“GOLDEN SIX”
Aim for failure at 8 reps on each set, using additional weight if needed to
3. Pull Ups - 3 x 8F
achieve this. Rest 2 minutes between “Golden Six” Pull Up sets.
HYPERTROPHY
**Excessive arching backwards to press weights / Significant shortening of
4. DB Arnold Press - 2-3 x 10 FF (form failure**)
overhead press. ROM Rest 90 sec. between hypertrophy sets.
**Elbows flaring to sides / Not reaching full or near full extension. Rest 90 sec.
5. Tricep Pushdowns - 2-3 x 12 FF (form failure**)
between hypertrophy sets.

Johannesburg, Gauteng
bambino0919 @ gmail.com 7
George Michael
7
 PHASE 1: THE GOLDEN SIX WEEK 4

DAY 25 - OLD SCHOOL ABS / CLASSIC CORRECTIVES

OLD SCHOOL ABS

1A. Hands Free Knee Tucks x 6 Reps Perform these exercises for 6 rounds. Transitional rest only, between exercises
and rounds. If cumulative fatigue from round to round causes increased rest,
1B. *DB Russian V-Ups x 6 Reps
keep it brief! *Use a weight that challenges you for your ability level, realizing
1C. *DB Levitation Crunches x 6 Reps you may have to lighten weight to maintain rep count in subsequent rounds.

CLASSIC CORRECTIVES
2. Band Pull Aparts - 3 x 12-15 Rest 60 sec. between all sets of correctives.
3. Angels and Devils - 3 x 10-12
4. Clamshells - 3 x 12-15 each side

DAY 26 - TOTAL BODY WORKOUT D

“GOLDEN SIX” x 5
Add 5lbs to “Golden Six” x 5 lifts if all sets of 5 were completed last workout.
1. Deadlifts - 3 x 5
Keep the same if not. Rest 2-4 minutes between “Golden Six” x 5 sets (Rest
requirement may increase with cumulative fatigue). Rest 5 minutes between
2. Barbell OHP - 3 x 5 “Golden Six” x 5 sets if you fail to get your 5 reps at any point.
“GOLDEN SIX”
Aim for failure at 8 reps on each set, using additional weight if needed to
3. Barbell Curls - 3 x 8F
achieve this. Rest 2 minutes between “Golden Six” Barbell Curls sets.
HYPERTROPHY
**DB speed signficantly slowed / Excessive arching / Dumbbell path signfi-
4. DB Incline Bench Press - 2-3 x 10 FF (form failure**)
cantly altered. Rest 90 sec. between hypertrophy sets.
**Excessive thoracic rounding / Losing balance / Excessive forward trunk lean
5. Barbell Alt. Reverse Lunges - 2-3 x 10-12 FF each leg (form failure**)
at pushoff. Rest 90 sec. between hypertrophy sets.

DAY 27 - GRADUATION DAY

Graduation Day or is it?! Congratulations for making it through the “Golden Six” phase of training but now you have a choice to make, ‘Graduate’ to
Phase 2 of the Old School Iron plan or if you are continuing to see increases in strength and muscle mass gains opt to repeat this phase of training. The
decision is yours, move on to the next phase or repeat phase 1.

DAY 28 - OFF

Johannesburg, Gauteng
bambino0919 @ gmail.com 8
George Michael
8
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