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Arnold Schwarzenegger
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Arnold Schwarzenegger Workout


Arnold Schwarzenegger is without doubt the most popular and well-known bodybuilder in the world. After all, what other lifter is known worldwide by his first name? Arnold’s training was as big as the man himself. He cut no corners anywhere. Arnold would blow out a muscle group with several exercises, employing quite a few sets and repetitions per exercise. Arnold threw a ton of volume training at his muscles every time he darkened the door of a gym. And to make it burn, he used excellent form.

What worked back then works just as well today. You can use Arnold’s training approach to pump up your muscles as well. Be advised - it is a stiff challenge. He worked so hard that he had to split his workouts into segments, and was arguably one of the first to use the double split training approach. Here is an Arnold workout you can work with:

Workout 1
Chest & Back
Warm up prior to training
Bench Press - 5 sets of 10 repetitions
Incline Bench Press - 5 sets of 10 repetitions
Dumbbell Flyes - 5 sets of 10 repetitions
Dumbbell Pullovers - 5 sets of 10 repetitions

Chin ups - wide grip - 6 sets for as many reps as possible
Barbell Rowing - 5 sets of 10 repetitions
T-Bar Rowing - 5 sets of 10 repetitions
Cable Rowing - 5 sets of 10 repetitions

Squats - 6 sets of 10 repetitions
Leg Press - 6 sets of 10 repetitions
Leg Extension - 6 sets of 10 repetitions
Leg Curls - 6 sets of 10 repetitions
Standing Calf Raises - 10 sets of 10 repetitions
Donkey Calf Raises - 5 sets of 10 repetitions

Workout 2
Seated Barbell Press - 5 sets of 10 repetitions
Lateral Dumbbell Raises - 5 sets of 10 repetitions
Bent Dumbbell Raises - 5 sets of 10 repetitions

Barbell French Press - 5 sets of 10 repetitions
One Arm Dumbbell Extension - 5 sets of 10 repetitions
Cable Pushdown - 10 sets of 10 repetitions

Heavy Barbell Curls - 6 sets of 10 repetitions
Seated Dumbbell Curls - 6 sets of 10 repetitions
Dumbbell Concentration Curls - 6 sets of 10 repetitions

Wrist Curls - 5 sets of 10 repetitions
Reverse Wrist Curls - 5 sets of 10 repetitions
Ab work - various crunches, cable waist pulldowns, etc.

This workout is obviously a massive amount of sets, and if you want to attempt it, you may want to break it up into further pieces. Arnold's trademark was sticking with a muscle group until he had entirely blown it up beyond comprehension. This type of workout will do just that.


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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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