When you think about bodybuilding, it’s hard not to picture the legendary bodybuilder Arnold Schwarzenegger, a seven-time Mr. Olympia champion. He is a true bodybuilding pioneer, with a whole sports festival named after him.
This annual sports festival features multiple sports, from professional bodybuilding to powerlifting, to celebrate strength and fitness, with many exciting events to watch and participate in!
Let’s take a moment to appreciate his incredible achievements, inspiring generations of bodybuilders. Now, you’re probably wondering how he achieved such a physique. What exercises did he incorporate into his routine?
So, let’s dive in!
Who is Arnold Schwarzenegger?
Born in Austria, Arnold Schwarzenegger is a renowned figure for his numerous achievements. At 20, he became the youngest Mr. Universe winner in competitive bodybuilding. He has won 5 Mr. Universe and 7 Mr. Olympia titles. Besides bodybuilding, he is an A-list Hollywood action hero, successful entrepreneur, philanthropist, best-selling author, environmentalist, and California’s 38th Governor (2003-2011). The Arnold Sports Festival, or Arnold Classic, named after him, has been held annually since 1989 and has expanded globally.
That being said, let’s uncover Arnold’s workout routine!
Bodybuilding Career
Arnold Schwarzenegger, often referred to as the undisputed king of bodybuilding, is renowned for his exceptional physique, which many aspire to achieve. He truly embodies the glorious days of muscle building. His broad, muscular back and jaw-dropping biceps are legendary, while his chest is strong enough to hold a stack of books! However, some critics pointed out that his legs seemed less well-developed than his upper body. Yet, Arnold’s leg workouts were known to be super challenging, and we’re going to dive into his overall training routine to see just how intense it was.
Arnold Schwarzenegger Training Routine
Arnold Schwarzenegger’s training routine was quite intense, involving more volume than many other bodybuilders, like Mike Mentzer, who focused on 6-8 reps. Arnold trained each muscle group twice a week, using Sundays for rest. His training schedule followed this format:
| Day | Workout |
| Monday | Chest and Back |
| Tuesday | Shoulders and Arms |
| Wednesday | Legs Workout (Quads, calves, hamstrings) |
| Thursday | Chest and Back |
| Friday | Shoulders and Arms Workout |
| Saturday | Legs Workout (Quads, calves, hamstrings) |
| Sunday | Rest |
As you can see, Arnold workout routine targets different muscle groups each day. Let’s take a look at each muscle group one by one.
Arnold Schwarzenegger Routine for Chest and Back
Arnold preferred to pair chest and back workouts together, as they involve opposing movements: pushing and pulling. When he wanted to get even stronger for competitions, he combined these workouts for a super-intense, high-energy session. Here’s what it looked like:
| Exercise | Set | Reps |
| Barbell Bench Press | 3 | 10 |
| Incline Barbell Bench Press | 3 | 10 |
| Dumbbell Bench Pullover | 3 | 10 |
| Chin-Up | 3 | 10 |
| Bent Over Barbell Row | 3 | 10 |
| Barbell Deadlift | 3 | 10 |
| Abs Crunch (Bodyweight) | 5 | 25 |
Arnold Workout Routine for Shoulders and Arms
| Exercise | Sets | Reps |
|---|---|---|
| Clean and Press | 3 | 10 |
| Dumbbell Lateral Raise | 3 | 10 |
| Barbell Upright Row | 3 | 10 |
| Barbell Overhead Press | 3 | 10 |
| Barbell Bicep Curl | 3 | 10 |
| Close Grip Bench Press | 3 | 10 |
| Barbell Tricep Extension | 3 | 10 |
| Wrist Curls | 3 | 10 |
| Reverse Wrist Curls | 3 | 10 |
| Reverse Bodyweight Abdominal Crunches | 5 | 25 |
Arnold Routine for Legs (Quads, Hamstrings, Calves)
| Exercise | Sets | Reps |
| Barbell Squats | 3 | 10 |
| Barbell Lunges | 3 | 10 |
| Leg Curls | 3 | 10 |
| Stiff Leg Deadlift | 3 | 10 |
| Good Mornings | 3 | 10 |
| Standing Calf Raises | 3 | 10 |
| Bodyweight Abs Crunch | 5 | 25 |
Arnold Schwarzenegger’s workouts were all about high volume style and free weights over machines. He loved using barbells and dumbbells instead of cables or gym machines. Arnold routine is like a perfect blend of heavy-hitting compound exercises for mass and detailed isolation movements for sculpting those muscles.
Since the abs are muscles that can be trained almost daily, Arnold Schwarzenegger daily routine typically focuses on abdominal workouts. Compound lifts benefit greatly from having a strong core, particularly the deadlift and squat, which put a lot of strain on the abdominal muscles. To add, Arnold focused on forearm workouts to maximize his workout routine.
Rest Day
Just like the legendary Arnold Schwarzenegger, our body needs a break from intense workouts, too! Even though he trained each muscle group twice a week, he made sure to have a rest day, which he used for a gentle bike ride. This isn’t about taking a complete exercise break but rather giving your body a well-deserved rest from heavy lifting and high-intensity workouts.
Low-to-moderate intensity cardio, like a 20-30-minute bike ride, can be a great way to recover after a heavy leg workout. It can help reduce muscle soreness and speed up muscle repair. This type of exercise increases blood flow, delivering essential nutrients to your muscles and helping to clear out the “wreckage” from your intense workouts.
Remember, recovery isn’t just about your workout routine. It also depends on your diet, sleep, and overall lifestyle. So, treat your body like the champion it is, and don’t forget to give it a rest day filled with fun activities!
Arnold Schwarzenegger Diet and Supplementation
While following Arnold Schwarzenegger’s workout routine meticulously, it’s crucial to remember that diet and supplements play a vital role in transforming your body. Many people tend to assume that Arnold’s physique is solely due to steroids, but in reality, he put in an enormous amount of effort in the gym, coupled with a disciplined diet.
He made sure to consume lots of protein and fats but kept carbs in check, especially when he was gearing up for a bodybuilding competition. Cheat meals were a rare treat in his diet plan.
Here are some foods that Schwarzenegger ate on a weekly basis to help recover from his intense training routine:
- Whole Eggs
- Brown Rice
- Red Meat
- Grilled Fish
- Chicken
- Nuts
- Avocado
- Oats
- Nuts
In the documentary Pumping Iron, Arnold and other Golden Era bodybuilders can be seen enjoying meals, including Arnold munching on a bun-less burger.
Despite the passing decades since films like “Stay Hungry” and “Pumping Iron,” Arnold Schwarzenegger’s diet and workout plan continue to prove as effective as it ever was.
Aside from diet, Arnold Schwarzenegger used a few supplements to recover during his time in bodybuilding.
Here are a few of the supplements:
- Arnold Schwarzenegger Series Iron Pack
- Arnold Schwarzenegger Series Iron Pump
- Arnold Schwarzenegger Series Iron CRE3
- Arnold Schwarzenegger Series Iron Mass
- Arnold Schwarzenegger Series Iron Dream
As one of the most successful bodybuilders of all time, Arnold Schwarzenegger stands by his high-volume workout routine. It’s tough, no doubt, but the potential gains in muscle and strength make it all worth it! Just remember to listen to your body, adjust the routine to fit your style, and maybe even team up with a trainer for that extra push and proper form.
As Arnold wisely puts it, “The last three or four reps is what makes the muscle grow.”
