The most charismatic and most celebrated bodybuilder of all time – With a fantastic physique that demanded the attention of the entire world, here is – The Arnold Schwarzenegger Workout.
Arnold had some unique thoughts about training. He did not believe that there was a fixed recipe for success and would try out many things, occasionally even working out twice a day!
Arnold firmly believes that beginners should start off slow and work their way up. Another word of advice from Arnie was something that I consistently advise also : Don’t do something just because somebody else is doing it! If it worked for them doesn’t necessarily mean it will work for you.
As far as dieting to build muscle fast, Arnold feels that they got it wrong back in his day and gained too much fat. He advises (or ‘advices’ for anyone who’s seen ‘pumping iron’!) staying as lean as possible all year round for health, fitness and to minimize time spent cutting the fat.
The following program is a sample exercise routine that Schwarzenegger, one of the most gifted bodybuilders of our time, frequently used when he was training. This version of the Arnold Schwarzenegger workout was featured in the October 1991′ issue of Muscle Mag
The Arnold Schwarzenegger workout isn’t for the faint of heart. This is Volume Training at it’s extreme. I wouldn’t recommend this for beginners or anybody who isn’t genetically blessed.
You must keep in mind that this is a bodybuilders workout and nearly all bodybuilders are supplemented up to the eyeballs but, above all, they have the genetics to be able to train at this volume and intensity where as the majority of the public do not.
If you are going to use this workout, I would make the workouts a bit more balanced. The 2nd routine seems easier than the 1st workout (but who am I to argue with the great ahhnuld!). I would maybe shift legs over from day 1 to the beginning of day 2 to balance the training of such big muscle groups. Just an option – Take it or leave it.
Another thing you could do if you really want to try this workout is to cut it down from 6 days to 4 days (or even 3). This will help with recovery.
I must stress one more time that this is volume training at it’s extreme and that most trainee’s will not need to go here (not the original 6 day version anyway)! I just know that many are curious as to what an Arnold Schwarzenegger workout looked like – Just remember that curiosity killed the cat..
| Notes: Arnold trained every muscle group 3 times a week except abs, calves and forearms which he trained every day. Sunday is the only rest day in the Arnold Schwarzenegger workout. |
MON, WED, FRI
| Chest | Bench Press | 5 sets | 6-10 reps |
|---|---|---|---|
| Flat bench flies | 5 sets | 6-10 reps | |
| Incline bench press | 6 sets | 6-10 reps | |
| Cable crossovers | 6 sets | 10-12 reps | |
| Dips | 5 sets | to failure | |
| Dumbbell pullovers | 5 sets | 10-12 reps | |
| Back | Front wide-grip chin-ups | 6 sets | to failure |
| T-bar rows | 5 sets | 6-10 reps | |
| Seated pulley rows | 6 sets | 6-10 reps | |
| One-arm dumbbell rows | 5 sets | 6-10 reps | |
| Straight-leg deadlifts | 6 sets | 15 reps | |
| Legs | Squats | 6 sets | 8-12 reps |
| Leg presses | 6 sets | 8-12 reps | |
| Leg extensions | 6 sets | 12-15 reps | |
| Leg curls | 6 sets | 10-12 reps | |
| Barbell lunges | 5 sets | 15 reps | |
| Calves | Standing calf raises | 10 sets | 10 reps |
| Seated calf raises | 8 sets | 15 reps | |
| One-legged calf raises (holding dumbbells) | 6 sets | 12 reps | |
| Forearms | Wrist curls (forearms on knees) | 4 sets | 10 reps |
| Reverse barbell curls | 4 sets | 8 reps | |
| Wright roller machine | 1 | to failure | |
| Abs | Differed from one day to the next | 30 mins |
TUES, THURS, SAT
| Biceps | Barbel Curls | 6 sets | 6-10 reps |
|---|---|---|---|
| Seated Dumbell Curls | 6 sets | 6-10 reps | |
| Dumbell concentration Curls | 6 sets | 6-10 reps | |
| Triceps | Close Grip Bench Press | 6 sets | 6-10 reps |
| Pushdowns | 6 sets | 6-10 reps | |
| Barbell French Press | 6 sets | 6-10 reps | |
| One arm dumbell tricep extensions | 6 sets | 6-10 reps | |
| Shoulders | Seated Barbell Press | 5 sets | 6-10 reps |
| Lateral Raises | 6 sets | 6-10 reps | |
| Rear Delt Raises | 5 sets | 6-10 reps | |
| Cable Lateral Raises | 5 sets | 10-12 reps | |
| Calves | Same as Mon,Wed, Fri | ||
| Forearms | ” ” ” | ||
| Abs | ” ” ” | 30 mins |