Workout Guides

Arnold Schwarzenegger Workout

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.


ChestBench Press5 sets6-10 reps
Flat bench flies5 sets6-10 reps
Incline bench press6 sets6-10 reps
Cable crossovers6 sets10-12 reps
Dips5 setsto failure
Dumbbell pullovers5 sets10-12 reps
BackFront wide-grip chin-ups6 setsto failure
T-bar rows5 sets6-10 reps
Seated pulley rows6 sets6-10 reps
One-arm dumbbell rows5 sets6-10 reps
Straight-leg deadlifts6 sets15 reps
LegsSquats6 sets8-12 reps
Leg presses6 sets8-12 reps
Leg extensions6 sets12-15 reps
Leg curls6 sets10-12 reps
Barbell lunges5 sets15 reps
CalvesStanding calf raises10 sets10 reps
Seated calf raises8 sets15 reps
One-legged calf raises (holding dumbbells)6 sets12 reps
ForearmsWrist curls (forearms on knees)4 sets10 reps
Reverse barbell curls4 sets8 reps
Wright roller machine1to failure
AbsDiffered from one day to the next30 mins


BicepsBarbel Curls6 sets6-10 reps
Seated Dumbell Curls6 sets6-10 reps
Dumbell concentration Curls6 sets6-10 reps
TricepsClose Grip Bench Press6 sets6-10 reps
Pushdowns6 sets6-10 reps
Barbell French Press6 sets6-10 reps
One arm dumbell tricep extensions6 sets6-10 reps
ShouldersSeated Barbell Press5 sets6-10 reps
Lateral Raises6 sets6-10 reps
Rear Delt Raises5 sets6-10 reps
Cable Lateral Raises5 sets10-12 reps
CalvesSame as Mon,Wed, Fri
Forearms” ” ”
Abs” ” ”

30 mins


About Donald Bryant

Donald Bryant didn’t start out wanting to write. He stumbled upon it as a career after he was asked to contribute to his high school magazine by way of a short bio. At the time, Don was a passably good athlete and for reasons known only to the mag’s editors, they thought he’d make an interesting topic. As it turns out, they were right. Or at least Don was able to write his bio in such a way that it made him sound a lot more interesting than he actually was. Combine a love of athletics with an interest in health and a talent for the written word and just like that, Don’s future path in life was mapped out.