Home Forums Training Arnold Schwarzenegger Volume Workout Routin

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  • #881
    Xcristi92
    Participant

    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

    #909
    Dd12bro
    Participant

    Wow… I actually like it, I’m gonna give a try in the next few weeks. The proof is Arnold tbh. Wouldn’t we be better adding another excessive into the calves section? There’s gotta be more than standing calf raises no?

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