New

Golden-Era Optimized (6X/week)

Hypertrophy Coach

Coach

Joe Bennett

Some of the best physiques ever built came out of the late 60s and early 70s, on a split that has mostly fallen out of fashion.

Golden-Era Optimized brings it back. Chest and back, shoulders and arms, then legs, run six days a week with an A and B version of every day.

It keeps what made that era great and adds the efficiency the modern era got right, without the parts that made training joyless. Some exercises are here because they are effective. Some are here because everyone loves them and they still work. Nostalgia is not nothing.

No junk volume. No random exercises.

Just a classic split brought up to date, for lifters who want to train like the greats did.

$49

Get Golden-Era Optimized (6X/week)

The Classic Three Way Split

Chest and back together, shoulders and arms together, then legs. The pairing that built the golden era, and it still puts muscles that work well together in the same session.

Six Days, A And B Rotation

Each of the three days has two versions. Six sessions a week, no workout repeated, so you get the frequency without grinding the same movements every time.

Old School Meets Optimal

It keeps the exercises and the feel of the era, then applies modern thinking on volume, rest and progression. The best of both, without the dogma of either.

Exercises You Actually Enjoy

A few movements are in here simply because people love them and they still deliver. Training you look forward to is training you keep doing.

Built In Logbook

Progression is planned, not guessed. Every lift is tracked, and your lifetime lift history is one tap away, so you always know exactly what you have to beat.

Features

Programming 6 days per week

6 days per week training sessions.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbells, dumbbells and a cable stack

Recommended

Commercial gym machines and an adjustable bench

Sample Week

Week 1 of 10-week program

Sunday

Week 1 - Chest and Back A

Bench Press

2 x 8

Wide Grip Pull Ups

2 x 8

High Incline Neutral Grip DB Press

2 x 8

Pendlay Rows

2 x 8

Dips

2 x 8

Banded DB Pullover

2 x 12

Ab Mat Crunches

2 x 8

Monday

Week 1 - Shoulders and Arms A

Standing Curls

2 x 8

Lying Tricep Extensions

2 x 8

Incline DB Curls

2 x 8

Smith JM Press

2 x 8

Dumbbell Concentration Curls

2 x 12

Seated Overhead Rope Extension

2 x 12

DB Incline Bench Rear Delt Fly

2 x 12

Delt Cable Y Raise

2 x 12

Wrist Extensions

2 x 12

Tuesday

Week 1 - Legs A

Seated Leg Curl

2 x 8

Front Squat

2 x 8

Leg Press Quad Dominant

2 x 8

Walking Lunges

2 x 20

Seated Calf Raise

2 x 12

Wednesday

Week 1 - Chest and Back B

Machine Incline Press

2 x 8

Neutral Grip Pull Ups

2 x 8

Roller Cable Flys

2 x 8

Chest Supported Tbar Row

2 x 8

Flat DB Press

2 x 8

Cable Rope Pullover

2 x 12

Hanging Leg Raises

2 x 8

Thursday

Week 1 - Shoulders and Arms B

Rack Military Press

2 x 8

Lying Cuff Lateral Raises

2 x 8

Cable Rear Delts

2 x 8

Single Arm DB Preacher Curls

2 x 8

Cross Cable Triceps Extensions

2 x 8

Incline Cable Curl

2 x 8

Dumbbell JM Press

2 x 8

Wrist Curls

2 x 12

Friday

Week 1 - Legs B

Hip Loaded Calf Raise

2 x 12

RDL

2 x 8

Leg Extensions

2 x 8

Lying Leg Curls

2 x 8

Hack Squats Banded

2 x 8

Rear Foot Elevated Split Squats

2 x 12

Saturday

Rest

Coach

More from Hypertrophy Coach

Joe Bennett

Olympian Coach | Educator | 20+ years of coaching experience I have coached thousands of lifters and competitors and specialize in building muscle through intelligent programming, not guesswork. Golden-Era Optimized is the classic bodybuilding split brought up to date, and it is Joe Bennett approved.

What are you waiting for?

You do not have to choose between training like the greats and training smart. This does both. Chest and back, shoulders and arms, legs, six days, brought up to date. This is that plan.

Get Golden-Era Optimized (6X/week)

FAQs

Who is this program best for?

Advanced through beginner. If you like the classic bodybuilding split and want it programmed with modern volume and progression, this is built for you.

What is the split?

Three days: chest and back, shoulders and arms, then legs. Each has an A and a B version, so across six days you never run the same session twice.

Is this old school or optimized?

Both, on purpose. It keeps the exercises and feel of the golden era and applies current thinking on how to program them. Some lifts are there because they are fun and effective, not because a study demanded them.

Do I need a full gym?

A commercial gym is ideal. At minimum you need barbells, dumbbells and a cable stack. Machines make some of the work better but almost everything has a free weight alternative you can swap in.