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.
Main Goal Build Muscle
Training Level Advanced
Program Duration 16 weeks
Days Per Week 6
Time Per Workout6 0-75 minutes
Equipment Required Barbell, Bodyweight, Cables, Dumbbells, EZ Bar
Recommended Supplements Protein Powder, Creatine, Mass Gainer, Multivitamin
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 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
Standing Barbell Tricep Extension 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
