Arnold Schwarzenegger Workout Routine

Arnold Schwarzenegger is regarded as one of the best bodybuilders who ever walked the earth. The sport of bodybuilding got much of its deserving recognition through Arnold. Arnold Schwarzenegger ruled the world of bodybuilding like no one had ever done before.

He won the most coveted Mr. Olympia title seven times owing to his muscular and aesthetic physique. His Greek God-like physique even earned him the alias ‘Austrian Oak’. He was huge as a mack truck and aesthetic like a cut diamond.

Many decades have passed since Arnold retired from competitive bodybuilding, but his workout plans still serve as a beacon to many newbies who are starting out with bodybuilding.

This post is going to give you a detailed insight into the workout routine of one of the most celebrated bodybuilders of all time. So without further ado, let’s proceed.

Arnold Schwarzenegger Workout Overview

Arnold Schwarzenegger followed a high-volume, high-frequency approach. Arnold Schwarzenegger used to follow a 3-day split-style workout routine twice a week. Arnold had always been addicted to training and he used to work out 6-days a week. His workout routine involved training with heavy weights and hitting failure on almost every single set.

Arnold Schwarzenegger always prioritized training with free weights rather than training with machines. He believed that training with free weights builds up the foundational strength and muscle mass of a world-class bodybuilding physique. Moreover, it also aids in perfecting your lifting form on various exercises.

Arnold Schwarzenegger Workout Schedule

Long before the time ‘bro splits came in the sport of bodybuilding, bodybuilders used to follow a high-frequency approach to hit each muscle group. Old-school bodybuilders used to hit each muscle group at least twice a week, and Arnold was no exception. Arnold Schwarzenegger’s workout routine allowed him to hit each body part twice a week. His regular workout schedule for the week looked like this:-

• Monday- Chest, and Back
• Tuesday- Shoulder and Arms
• Wednesday- Legs and Lower Back
• Thursday- Chest, and Back
• Friday- Shoulder, and Arms
• Saturday- Legs and Lower Back
• Sunday- Rest Day

While preparing for the competitions, Arnold used to increase the frequency of his training. He used to hit each body part thrice a week with a high-volume approach.

Arnold Schwarzenegger Workout Routine

Arnold Schwarzenegger’s workout routine involved a variety of exercises for each muscle group. He made sure to stress each muscle group adequately to prove growth. The following exercise routine can be helpful to you if you are looking to pack on size. Let’s have a look at it.

Arnold Workout Plan 1

Arnold Schwarzenegger Workout Plan
Exercises	Sets x Reps
Monday and Thursday- Chest and Back
Bench Press	(3-4) x 10
Incline Bench Press	(3-4) x 10
Dumbbell Pullovers	(3-4) x 10
Chin-Ups	(3-4) x 10
Bent-Over Rows	(3-4) x 10
Deadlift	(3-4) x 10
Crunches	5 x 25
Tuesday and Friday- Shoulders and Arms
Barbell Clean and Press	(3-4) x 10
Dumbbell Lateral Raises	(3-4) x 10
Upright Rows	(3-4) x 10
Military Press	(3-4) x 10
Standing Barbell Curls	(3-4) x 10
Seated Dumbbell Curls	(3-4) x 10
Close-Grip Bench Press	(3-4) x 10
Standing Barbell Tricep Extension	(3-4) x 10
Wrist Curls	(3-4) x 10
Reverse Wrist Curls	(3-4) x 10
Reverse Crunch	5 x 25
Wednesday and Saturday- Legs and Lower Back
Squat	(3-4) x 10
Lunges	(3-4) x 10
Leg Curls	(3-4) x 10
Stiff-Legged Deadlifts	(3-4) x 10
Good Mornings	(3-4) x 10
Standing Calf Raises	(3-4) x 10
Crunches	5 x 25
Sunday- Rest

Arnold Workout Plan 2

Arnold Schwarzenegger used to make a slight change in his workout plan while preparing for competitions. He used to hit each muscle group thrice a week at those times.  

Arnold Schwarzenegger High Frequency Workout Plan
Exercises	Sets x Reps
Monday, Wednesday, and Friday- Chest, Back, and Legs
Bench Press	5 x (6-10)
Dumbbell Flys	5 x (6-10)
Incline Bench Press	6 x (6-10)
Cable Crossovers	6 x (10-12)
Dips	5 x AMRAP
Dumbbell Pullovers	5 x (10-12)
Wide Grip Pull-Ups	6 x AMRAP
T-Bar Rows	5 x (6-10)
Seated Pulley Rows	6 x (6-10)
One-Arm Dumbbell Rows	5 x (6-10)
Stiff Leg Deadlifts	6 x 15
Squat	6 x (8-12)
Leg Press	6 x (8-12)
Leg Extension	6 x (12-15)
Leg Curls	6 x (10-15)
Barbell Lunges	5 x 15
Standing Calf Raises	10 x 10
Seated Calf Raises	8 x 15
One-Leg Dumbbell Calf Raises	6 x 12
Wrist Curls	4 x 10
Reverse Barbell Curls	4 x 8
Wrist Roller Machine	4 x AMRAP
Non-Stop And Training	30 minutes by instinct
Tuesday, Thursday, and Saturday- Shoulders and Arms
Barbell Curls	6 x (6-10)
Seated Dumbbell Curls	6 x (6-10)
Dumbbell Concentration Curls	6 x (6-10)
Close Grip Bench Press	6 x (6-10)
Tricep Pushdowns	6 x (6-10)
Barbell French Press	6 x (6-10)
One-Arm Dumbbell Tricep Extensions	6 x (6-10)
Seated Barbell Press	6 x (6-10)
Lateral Raises	6 x (6-10)
Rear Delt Lateral Raise	5 x (6-10)
Cable Lateral Raise	5 x (10-12)
Standing Calf Raises	10 x 10
Seated Calf Raises	8 x 15
One-Leg Dumbbell Calf Raises	6 x 12
Wrist Curls	4 x 10
Reverse Barbell Curls	4 x 8
Wrist Roller Machine	4 x AMRAP
Non-Stop Abs Training	30 minutes by instinct
Sunday- Rest

• Arnold Schwarzenegger always used to train antagonist body parts in a single training session. For instance, he used to train his chest with his back, his quadriceps with his hamstrings, and his biceps with his triceps. He claimed that it helps in pumping up the entire targeted area, which promotes more growth.
• Each training session of Arnold Schwarzenegger was followed by direct ab work at the end.
• Since Arnold had weak calves, he used to train them every day while preparing for his competitions.
• Arnold Schwarzenegger also incorporated some of the most effective hypertrophy techniques like supersets and drop sets.

Final Words

Arnold Schwarzenegger has been one of the greatest bodybuilders of all time. But he didn’t acquire his most perfect shape overnight. It took him numerous years to achieve that physique that resembled a cut diamond. Do not copy his workout routine blindly. Make sure to train under a coach to get the most out of his workout program.

You also need to have a certain level of muscle maturity to try out his high-volume training program. Start with the basics and gradually work your way up. This way you will surely make the best gains.

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