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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
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'S STATS
Height - 6'2"
Chest - 57 inches
Waist - 34 inches
Frequent Feeding - 5-6 feedings per day: 3 whole food meals and 2-3 whole food
"snacks".
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 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
3-4
10
Dumbbell Pullovers
3-4
10
Exercise
Sets
Rep Goal
Chin Up
3-4
10
3-4
10
Deadlift
3-4
10
Exercise
Sets
Rep Goal
Crunches
25
Exercise
Sets
Rep Goal
3-4
10
3-4
10
Upright Row
3-4
10
Back
Abs
Military Press
3-4
10
Exercise
Sets
Rep Goal
3-4
10
3-4
10
3-4
10
3-4
10
Exercise
Sets
Rep Goal
Wrist Curls
3-4
10
3-4
10
Exercise
Sets
Rep Goal
Reverse Crunch
25
Exercise
Sets
Rep Goal
Squat
3-4
10
Lunge
3-4
10
Leg Curl
3-4
10
Exercise
Sets
Rep Goal
3-4
10
Good Mornings
3-4
10
Exercise
Sets
Rep Goal
3-4
10
Arms
Forearms
Abs
Lower Back
Calves
Abs
Exercise
Sets
Rep Goal
Crunches
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 7 - Rest
Exercise
Sets
Rep Goal
Bench Press
6-10
Dumbbell Flye
6-10
6-10
Cable Crossovers
10-12
Dips
Failure
Dumbbell Pullover
10-12
Exercise
Sets
Rep Goal
Failure
T Bar Row
6-10
Back
6-10
6-10
15
Exercise
Sets
Rep Goal
Squat
8-12
Leg Press
8-12
Leg Extension
12-15
Leg Curl
10-15
Barbell Lunge
15
Exercise
Sets
Rep Goal
10
10
15
12
Exercise
Sets
Rep Goal
Wrist Curl
10
Failure
Exercise
Sets
Rep Goal
30 Minutes
By Instinct
Exercise
Sets
Rep Goal
Barbell Curl
6-10
6-10
Legs
Calves
Forearms
Abs
6-10
Exercise
Sets
Rep Goal
6-10
Tricep Pushdown
6-10
6-10
6-10
Exercise
Sets
Rep Goal
6-10
Lateral Raise
6-10
6-10
10-12
Exercise
Sets
Rep Goal
10
10
15
12
Exercise
Sets
Rep Goal
Wrist Curl
10
Failure
Exercise
Sets
Rep Goal
30 Minutes
By Instinct
Triceps
Shoulders
Calves
Forearms
Abs