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Golden Era Split
The Golden Era blueprint: six days a week, three high-volume sessions run twice — Chest and Back, Shoulders and Arms, then Legs. Chase the pump and add weight when you can.
- Level
- Advanced
- Goal
- Size
- Days per week
- 6 days / week
- Cycle
- Repeats
- Progression
- Fixed load
What you need to start
Nothing to set up. You pick the weight on every set and the app tracks it.
The week
1
Chest & Back
| Exercise | Sets × reps | Load |
|---|---|---|
| Barbell Bench Press | 4 × 8 | Your choice |
| Incline Barbell Bench Press | 4 × 8 | Your choice |
| Dumbbell Fly | 3 × 12 | Your choice |
| Dip | 3 × 10 | Your choice |
| Chin-Up | 4 × 8 | Your choice |
| Bent-Over Row | 4 × 8 | Your choice |
| Lat Pulldown | 3 × 10 | Your choice |
| Deadlift | 3 × 4 | Your choice |
| Cable Crunch | 5 × 20 | Your choice |
2
Shoulders & Arms
| Exercise | Sets × reps | Load |
|---|---|---|
| Overhead Press | 4 × 8 | Your choice |
| Dumbbell Shoulder Press | 4 × 8 | Your choice |
| Lateral Raise | 4 × 12 | Your choice |
| Reverse Fly Machine | 3 × 12 | Your choice |
| Barbell Curl | 4 × 8 | Your choice |
| Dumbbell Curl | 3 × 10 | Your choice |
| Skull Crusher | 4 × 8 | Your choice |
| Overhead Triceps Extension | 3 × 10 | Your choice |
| Hanging Leg Raise | 5 × 15 | Your choice |
3
Legs
| Exercise | Sets × reps | Load |
|---|---|---|
| Back Squat | 4 × 8 | Your choice |
| Leg Press | 4 × 10 | Your choice |
| Leg Extension | 4 × 12 | Your choice |
| Leg Curl | 4 × 12 | Your choice |
| Romanian Deadlift | 3 × 10 | Your choice |
| Calf Raise Machine | 5 × 15 | Your choice |
| Cable Crunch | 5 × 20 | Your choice |
Out now
Now on the App Store
Free to download, no account required to start. Android is on the way.
Download on theApp Store
Coming soonGoogle Play