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
|
