The Golden Era Blueprint: 12-Week Bodybuilding Training Program


The The Golden Era Blueprint: 12 Week Bodybuilding Training Program is a simple downloadable PDF that is designed for both beginner and experienced bodybuilders based on the workouts of Arnold, Lou, Frank and Franco.

Created by a highly certified and qualified personal trainer with decades of experience in the industry, this program is 100% created by The Bodybuilding Archive, you won’t find another program around like this – Guaranteed!


The Golden Era Blueprint: A 12-Week Bodybuilding Training Program

So, what was it about the Golden Era training style that created physiques that were so much more pleasing than today? In this program, we’re heading back to that time to find out.

We’ve gone deep to give you a spectator’s view of the actual workouts that Arnold, Lou, Franco, and Frank used in the early 1970s as they forged their winning physiques. So, get ready to be transported back to the original gyms ruled over by Joe Gold and Vince Gironda and discover the secrets of their legendary training routines.

The Golden Era  is a simple downloadable PDF that is designed for both beginner and experienced bodybuilders and comes an additional printer friendly version of the workout tables.


Golden Era workout

Frequently Asked Questions (FAQs)

Q: Are the Golden Era workouts applicable to modern training?

A: The general consensus is that many of the Golden Era workouts, as evidenced by the ones presented here, are too long to allow for adequate recovery by trainers who are not chemically enhanced and don’t have the superior genetics of the legends of the Golden Era. A few exercises, such as the dumbbell pull-over, which was done to expand the ribcage, are no longer considered advantageous. However, you can still benefit from the Golden Era workouts by condensing them by about 40 percent and adhering to our outlined training principles.

Q: Why didn’t the Golden Era guys do cardio to get ripped?

A: Let’s allow one of those Golden Era guys to answer directly. Here’s IFBB Mr World Bill Grant: “These [bodybuilders] today cardio their assess off: it’s all cardio! What happened to the training? ‘We gotta do hours and hours of cardio,’ they say. That’s because they don’t want to follow a strict diet.”

Enough said!

Q: What type of training equipment was available to the West Coast bodybuilders of the early 70s?

Training equipment and facilities were relatively simple compared to modern gyms. Most bodybuilders trained in small, no-frills gyms with basic equipment such as barbells, dumbbells, squat racks, and benches. Gyms like Gold’s Gym in Venice Beach, California, and Vince’s Gym in Studio City were iconic training hubs for many Golden Era bodybuilders. Joe Gold was famous for welding together his own equipment, some of it customized on request by Arnold and others. Despite the limited equipment, bodybuilders achieved remarkable results through intense, focused training sessions emphasizing compound movements and progressive overload principles.



You should consult your physician or other healthcare professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or healthcare provider advises against it. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising, you should stop immediately.

The Bodybuilding Archive (Ltd) offers health, fitness, and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. Do not disregard, avoid, or delay obtaining medical or health-related advice from your healthcare professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

All purchases of our online training programs and workouts are final and non-refundable. Once you have made a purchase, no refunds will be issued.


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