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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 - ChestBack and Legs
·         Day 2 - Shoulders and Arms
·         Day 3 - ChestBack and Legs
·         Day 4 - Shoulders and Arms
·         Day 5 - ChestBack 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


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