Train insane like the
one and only 7 time Mr. Olympia Arnold Schwarzenegger. Arnold's muscle building
workouts feature an intense high volume and frequency approach to training.
Workout
Summary
Main
Goal:
Build
Muscle
Workout
Type:
Split
Training
Level:
Advanced
Days
Per Week:
6
Equipment
Required:
Barbell,
Bodyweight, Cables, Dumbbells, EZ Bar
Target
Gender:
Male
Workout
Description
The
following are two typical workouts and split structures used by 7 time Mr.
Olympia Arnold Schwarzenegger. They features a high frequency and high volume
approach, training each major muscle group 2-3 times per week.
Arnold Schwarzenegger Stats
·
7
time Mr. Olympia - 1970-75, 1980
·
Height
- 6'2"
·
Weight
- 235 lbs
·
Arms
- 22 inches (Many sources claim this number to be inflated)
·
Chest
- 57 inches
·
Waist
- 34 inches
·
Deadlift
- 710 pounds
·
Bench
Press - 440 pounds
·
Squat
- 470 pounds
Arnold Schwarzenegger Eating Plan
Arnold
backed up this hardcore style of training with plenty of food, and a focus on
good nutrition. He structured his eating plan using the following principles:
·
Frequent Feeding - 5-6 feedings per day: 3 whole
food meals and 2-3 whole food "snacks".
·
Calories - Up to 5,000 calories per day.
·
Protein Intake - 300 plus grams of protein.
·
Post-Workout Carbs - Carbs within 30 minutes after finishing a
workout.
·
Protein Shakes - Use if needed to get in your
daily protein.
Arnold
Schwarzenegger Workout Variation #1
Each major bodypart is trained 2 times per week. This Arnold
Schwarzenegger workout variation was featured in the book The New Encyclopedia
of Modern Bodybuilding by Arnold Schwarzenegger and Bill Dobbins.
·
Day 1 - Chest and Back
·
Day 2 - Shoulders and
Arms
·
Day 3 - Legs and Lower Back
·
Day 4 - Chest and Back
·
Day 5 - Shoulders and Arms
·
Day 6 - Legs and Lower Back
·
Day 7 - Rest
Notes: Attempt to reach failure around 10 reps for your first set
of each exercise.
|
Days 1 & 4 - Chest and Back
|
||
|
Chest
|
||
|
Exercise
|
Sets
|
Rep
Goal
|
|
Bench Press
|
3-4
|
10
|
|
Incline Bench Press
|
3-4
|
10
|
|
Dumbbell Pullovers
|
3-4
|
10
|
|
Back
|
||
|
Exercise
|
Sets
|
Rep
Goal
|
|
Chin Up
|
3-4
|
10
|
|
Bent Over Row
|
3-4
|
10
|
|
Deadlift
|
3-4
|
10
|
|
Abs
|
||
|
Exercise
|
Sets
|
Rep
Goal
|
|
Crunches
|
5
|
25
|
|
Days 2 & 5 - Shoulders and Arms
|
||
|
Shoulders
|
||
|
Exercise
|
Sets
|
Rep
Goal
|
|
Barbell
Clean and Press
|
3-4
|
10
|
|
Dumbbell Lateral Raise
|
3-4
|
10
|
|
Upright Row
|
3-4
|
10
|
|
Military Press
|
3-4
|
10
|
|
Arms
|
||
|
Exercise
|
Sets
|
Rep
Goal
|
|
Standing Barbell Curl
|
3-4
|
10
|
|
Seated Dumbbell Curl
|
3-4
|
10
|
|
Close Grip Bench Press
|
3-4
|
10
|
|
3-4
|
10
|
|
|
Forearms
|
||
|
Exercise
|
Sets
|
Rep
Goal
|
|
Wrist Curls
|
3-4
|
10
|
|
Reverse Wrist Curls
|
3-4
|
10
|
|
Abs
|
||
|
Exercise
|
Sets
|
Rep
Goal
|
|
Reverse
Crunch
|
5
|
25
|
|
Days 3 & 6 - Legs and Lower Back
|
||
|
Legs
|
||
|
Exercise
|
Sets
|
Rep
Goal
|
|
Squat
|
3-4
|
10
|
|
Lunge
|
3-4
|
10
|
|
Leg Curl
|
3-4
|
10
|
|
Lower
Back
|
||
|
Exercise
|
Sets
|
Rep
Goal
|
|
Stiff Leg Deadlift
|
3-4
|
10
|
|
Good Mornings
|
3-4
|
10
|
|
Calves
|
||
|
Exercise
|
Sets
|
Rep
Goal
|
|
Standing Calf Raise
|
3-4
|
10
|
|
Abs
|
||
|
Exercise
|
Sets
|
Rep
Goal
|
|
Crunches
|
5
|
25
|
Arnold
Schwarzenegger Workout Variation #2
Each
major bodypart is trained 3 times per week. This Arnold Schwarzenegger workout
variation is a typical example of his higher frequency workouts.
·
Day 1 - Chest, Back and Legs
·
Day 2 - Shoulders and Arms
·
Day 3 - Chest, Back and Legs
·
Day 4 - Shoulders and Arms
·
Day 5 - Chest, Back and Legs
·
Day 6 - Shoulders and Arms
·
Day 7 - Rest
|
Days 1, 3 & 5 - Chest, Back and Legs
|
||
|
Chest
|
||
|
Exercise
|
Sets
|
Rep
Goal
|
|
Bench Press
|
5
|
6-10
|
|
Dumbbell Flye
|
5
|
6-10
|
|
Incline Bench Press
|
6
|
6-10
|
|
Cable Crossovers
|
6
|
10-12
|
|
Dips
|
5
|
Failure
|
|
Dumbbell Pullover
|
5
|
10-12
|
|
Back
|
||
|
Exercise
|
Sets
|
Rep
Goal
|
|
Wide Grip Pull Up
|
6
|
Failure
|
|
T Bar Row
|
5
|
6-10
|
|
Seated Pulley Row
|
6
|
6-10
|
|
One Arm Dumbbell Row
|
5
|
6-10
|
|
Stiff Leg Deadlift
|
6
|
15
|
|
Legs
|
||
|
Exercise
|
Sets
|
Rep
Goal
|
|
Squat
|
6
|
8-12
|
|
Leg Press
|
6
|
8-12
|
|
Leg Extension
|
6
|
12-15
|
|
Leg Curl
|
6
|
10-15
|
|
Barbell Lunge
|
5
|
15
|
|
Calves
|
||
|
Exercise
|
Sets
|
Rep
Goal
|
|
Standing Calf Raise
|
10
|
10
|
|
Seated Calf Raise
|
8
|
15
|
|
One Leg Dumbbell Calf Raise
|
6
|
12
|
|
Forearms
|
||
|
Exercise
|
Sets
|
Rep
Goal
|
|
Wrist Curl
|
4
|
10
|
|
Reverse Barbell Curl
|
4
|
8
|
|
Wrist Roller Machine
|
4
|
Failure
|
|
Abs
|
||
|
Exercise
|
Sets
|
Rep
Goal
|
|
Non-Stop
Abs Training
|
30
Minutes
|
By
Instinct
|
|
Days 2, 4 & 6 - Shoulders and Arms
|
||
|
Biceps
|
||
|
Exercise
|
Sets
|
Rep
Goal
|
|
Barbell Curl
|
6
|
6-10
|
|
Seated Dumbbell Curl
|
6
|
6-10
|
|
Dumbbell Concentration Curl
|
6
|
6-10
|
|
Triceps
|
||
|
Exercise
|
Sets
|
Rep
Goal
|
|
Close Grip Bench Press
|
6
|
6-10
|
|
Tricep Pushdown
|
6
|
6-10
|
|
Barbell French Press
|
6
|
6-10
|
|
One Arm Dumbbell Tricep Extension
|
6
|
6-10
|
|
Shoulders
|
||
|
Exercise
|
Sets
|
Rep
Goal
|
|
Seated Barbell Press
|
6
|
6-10
|
|
Lateral Raise
|
6
|
6-10
|
|
Rear Delt Lateral Raise
|
5
|
6-10
|
|
Cable Lateral Raise
|
5
|
10-12
|
|
Calves
|
||
|
Exercise
|
Sets
|
Rep
Goal
|
|
Standing Calf Raise
|
10
|
10
|
|
Seated Calf Raise
|
8
|
15
|
|
One Leg Dumbbell Calf Raise
|
6
|
12
|
|
Forearms
|
||
|
Exercise
|
Sets
|
Rep
Goal
|
|
Wrist Curl
|
4
|
10
|
|
Reverse Barbell Curl
|
4
|
8
|
|
Wrist Roller Machine
|
4
|
Failure
|
|
Abs
|
||
|
Exercise
|
Sets
|
Rep
Goal
|
|
Non-Stop
Abs Training
|
30
Minutes
|
By
Instinct
|
No comments:
Post a Comment