You are here

Arnold Schwarzenegger Volume Workout Routines

Arnold Schwarzenegger Volume Workout Routines

Average: 3.7 (165 votes)
3.7 5 165
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.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Advanced
Days Per Week:
6
Equipment Required:
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar
Target Gender:
Male
Author:

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 Schwarzenegger Stats

  • 7 time Mr. Olympia - 1970-75, 1980
  • Height - 6'2"
  • Weight - 235 lbs
  • Arms - 22 inches (Many sources claim this number to be inflated)
  • Chest - 57 inches
  • Waist - 34 inches
  • Deadlift - 710 pounds
  • Bench Press - 440 pounds
  • Squat - 470 pounds

Arnold Schwarzenegger 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

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.

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

Arnold Schwarzenegger Workout Variation #2

Each major bodypart is trained 3 times per week. This Arnold Schwarzenegger workout variation is a typical example of his higher frequency workouts.

Days 1, 3 & 5 - Chest, Back and Legs
Chest
Exercise Sets Rep Goal
Bench Press 5 6-10
Dumbbell Flye 5 6-10
Incline Bench Press 6 6-10
Cable Crossovers 6 10-12
Dips 5 Failure
Dumbbell Pullover 5 10-12
Back
Exercise Sets Rep Goal
Wide Grip Pull Up 6 Failure
T Bar Row 5 6-10
Seated Pulley Row 6 6-10
One Arm Dumbbell Row 5 6-10
Stiff Leg Deadlift 6 15
Legs
Exercise Sets Rep Goal
Squat 6 8-12
Leg Press 6 8-12
Leg Extension 6 12-15
Leg Curl 6 10-15
Barbell Lunge 5 15
Calves
Exercise Sets Rep Goal
Standing Calf Raise 10 10
Seated Calf Raise 8 15
One Leg Dumbbell Calf Raise 6 12
Forearms
Exercise Sets Rep Goal
Wrist Curl 4 10
Reverse Barbell Curl 4 8
Wrist Roller Machine 4 Failure
Abs
Exercise Sets Rep Goal
Non-Stop Abs Training 30 Minutes By Instinct
Days 2, 4 & 6 - Shoulders and Arms
Biceps
Exercise Sets Rep Goal
Barbell Curl 6 6-10
Seated Dumbbell Curl 6 6-10
Dumbbell Concentration Curl 6 6-10
Triceps
Exercise Sets Rep Goal
Close Grip Bench Press 6 6-10
Tricep Pushdown 6 6-10
Barbell French Press 6 6-10
One Arm Dumbbell Tricep Extension 6 6-10
Shoulders
Exercise Sets Rep Goal
Seated Barbell Press 6 6-10
Lateral Raise 6 6-10
Rear Delt Lateral Raise 5 6-10
Cable Lateral Raise 5 10-12
Calves
Exercise Sets Rep Goal
Standing Calf Raise 10 10
Seated Calf Raise 8 15
One Leg Dumbbell Calf Raise 6 12
Forearms
Exercise Sets Rep Goal
Wrist Curl 4 10
Reverse Barbell Curl 4 8
Wrist Roller Machine 4 Failure
Abs
Exercise Sets Rep Goal
Non-Stop Abs Training 30 Minutes By Instinct

 

Related Workouts View all Celebrity Workouts

  • Share This Article
  • Rate & Share
    Average: 3.7 (165 votes)
  • About The Author
    M&S writers is a collection of all the other writers that have published content on Muscle and Strength.
Related Supplements View all Top Supplements
Iron Whey

22 Grams Of The Highest Quality MicroFiltered Whey Protein!

5
Average: 5 (6 votes)
NeuroCore

Powerful Pre-Workout Stimulant for a Superior Training Experience!*

4.35
Average: 4.4 (25 votes)

Comments (178)

Add a comment

No Profile Pic
Geofrey
Posted Mon, 03/12/2012 - 17:29

Av been searching sites and googling just to get the 7 times winner his way of training, now that i have found it, i see myself growing to be an musculine ellephant.

  • 69
  • 94
No Profile Pic
Shawy89
Posted Tue, 03/20/2012 - 08:30

I'm sorry but how the hell is it possible to do 125 sets in a single gym session?? And then 100 (assuming my counting was correct) sets the next day, both 3 times per week? That's 675 sets a week. And that's without even mentioning the ab training. That's insane.

Even on steroids I just can't see how this isn't ridiculous overtraining!?

I'm not questioning the legend that is Arnold Schwarzenegger, but I would genuinely like to know how it's possible to get results from a routine like that...

  • 127
  • 190
No Profile Pic
Arliss Banks
Posted Fri, 03/30/2012 - 22:27

Yeah, he was know for doing a very high number of sets. Something that seemed very unusual to many. But I guess after awhile it took a lot of beating on those muscles to get them to want to grow.

  • 51
  • 48
No Profile Pic
EatSleepLiff
Posted Tue, 01/01/2013 - 04:46

If you're a pro and on a cycle this is staus quo. Stop hating.

  • 77
  • 48
No Profile Pic
Peter
Posted Wed, 01/02/2013 - 08:06

We are talking about Conan.

  • 100
  • 36
No Profile Pic
joao
Posted Thu, 01/03/2013 - 14:05

dont be afraid off overtraining those guys that work front sun rise to sun set in farms they still get big arms, etc... so workout like a warrior not like a little girl and the arnold used to eat about 5000 calories per day so u have to eat like a lion to. in the bodybuilding golden age the dont ever do cardio they only eat and pull iron every day usually twice a day

  • 85
  • 41
No Profile Pic
Matt
Posted Mon, 06/17/2013 - 19:40

They did do cardio. I read in one of arnolds books that he would do cardio and that when he did he ran several miles. He also said that tom platz (quadzilla) would do his leg exercise and do cardio immediately after. Those are just a couple of examples.

  • 31
  • 30
No Profile Pic
666shan666
Posted Fri, 09/13/2013 - 19:04

Tom Platz used to cycle 22 miles back & forth to gym.

  • 18
  • 15
No Profile Pic
Joe Shmoe
Posted Tue, 06/24/2014 - 22:48

Actually, on the David Letterman Show, Arnold said he ran 3x per week.

  • 2
  • 5
No Profile Pic
Push
Posted Tue, 01/08/2013 - 11:31

It's not in a single gym session,but it is twice a day he was hitting the gym...

  • 53
  • 38
No Profile Pic
Mad-Hulk
Posted Sun, 01/20/2013 - 12:31

He did two training sessions. A.M and P.M

  • 54
  • 35
No Profile Pic
arnold.S
Posted Fri, 01/25/2013 - 15:38

5hours a day

  • 50
  • 28
No Profile Pic
datank
Posted Wed, 03/19/2014 - 09:19

Arnold is a man I want to look like he did. He was like a bulldozer.

  • 11
  • 12
No Profile Pic
Brian
Posted Mon, 01/28/2013 - 10:49

He was genetically gifted sure, but he has and continue to admit that he took steroids. If you doubt that, you can watch the documentary Bigger Faster Stronger: the side effects of being American. Try his workout and see how you feel. I can tell you that he also spent more than an hour in the gym.

  • 35
  • 33
No Profile Pic
Lucas Filip
Posted Wed, 02/06/2013 - 17:18

Yes It's is posible but u only need to go to gym and sleep properly and what I am talking about is no job included or any hard manual !!!! No late nights with alcohol and girls !!!! Or any other drugs !!!! First u make sure u have recovery stretching and massages because that's the key.
Our body (unprofesional body builder) get recovery in 5-7 days each muscle. Un til u get title profesional and our body and lifestyle change.
Lukas Filip

  • 35
  • 56
No Profile Pic
Kyle
Posted Tue, 02/12/2013 - 11:47

It takes 48 hours to fully recover any given muscle group.

  • 50
  • 55
No Profile Pic
Matt
Posted Tue, 06/18/2013 - 23:53

Tell that to the abdominals.

  • 42
  • 24
No Profile Pic
Big T
Posted Sat, 10/19/2013 - 20:41

Abs. And Calves are high twitch Muscles you can work them every day. Look it up if you want.

  • 29
  • 16
No Profile Pic
Big T
Posted Sat, 10/19/2013 - 22:07

You can do abs and calves everyday because they are high twitch muscles. they recover faster.

  • 23
  • 21
No Profile Pic
MassiveRibCage
Posted Fri, 02/15/2013 - 11:35

Its possible because you keep the muscles in a state of lactic acid flush. When lactic acid is greater in the muscles for an extended period of time your body produces more Growth Hormone to attempt to heal the muscles. The longer period of time your body stays in this period of its lactic acid flush the more growth hormone your body produces giving you the "Steroid" like results. Most people refuse to work hard enough these days to achieve this, that is why body builders in the "Steroid" era use them is to chemically induce this.

So yes doing this routine will get you stronger and larger then you have ever been in your life. But remember you must eat enough protein and supplement properly. Glutamine, Potassium, Creatine. Stay away from Pre-Workouts if you can the caffeine will make your second workout that day harder and SLEEP! is the key make sure you sleep well every night for at least 6 hrs cause this is when your GH levels will spike! if you don't sleep you will not grow!

  • 67
  • 32
No Profile Pic
kc
Posted Sun, 02/24/2013 - 14:08

man up dude. this is an excellent routine, you just need to grow a pair and work harder

  • 66
  • 27
No Profile Pic
charles
Posted Mon, 03/04/2013 - 22:52

one word....steroids

  • 40
  • 81
No Profile Pic
FUthatsY
Posted Mon, 07/22/2013 - 06:47

Your mom uses steroids.

  • 64
  • 32
No Profile Pic
Lonewolf
Posted Wed, 03/20/2013 - 14:23

He used to do two sessions a day. Morning and Afternoon.
Chest/Back in the morning; legs and abs on the afternoon.
And so on..

  • 46
  • 27
No Profile Pic
Getright
Posted Wed, 04/10/2013 - 10:32

The first routine is for beginners not the second one. Once your advanved enough which isnt going to be anytime soon then you can try the second but your probably should wait till u start to look like arnold

  • 27
  • 37
No Profile Pic
Guy
Posted Fri, 05/03/2013 - 13:23

Mass building is all about high reps high sets, with lesser weight. I do this workout and im tiny, but the results are fantastic.

  • 26
  • 44
No Profile Pic
dumbass
Posted Mon, 02/24/2014 - 20:35

incorrect. Mass building aka hypertrophy is not all about high reps. hypertrophy is about high volume, high to moderate loads, and moderate to low repetitions.

  • 12
  • 11
No Profile Pic
Taylor
Posted Sun, 05/12/2013 - 16:05

I'm not sure if anyone has responded to you in the past. But, I randomly found this.
This workout was part of his 6 day a week 2 a days.
He would do Chest/Back in the Am and the leg workouts in the evening
As well as the shoulders/arms in the am, and legs in the evening on the other days

  • 23
  • 29
No Profile Pic
Soldier
Posted Sat, 05/18/2013 - 12:25

In the Army we trained every day pushups situps pullups run. Your body definately gets used to it.

  • 31
  • 28
No Profile Pic
jcupp
Posted Mon, 06/03/2013 - 23:20

How you ask??? The days are actually split into morning and evengin!! !

  • 24
  • 23
No Profile Pic
Donny Thorsen
Posted Thu, 06/13/2013 - 03:12

Having read quite a bit about Arnold, the answer to your question is the 300 grams of protien and amount of rest/sleep time he was able to contribute to the workout. An average intermediate or advanced trainer should be consuming 200 grams of protien and sleeping 8-10 hours a night all 7 nights a week to accomplish results. You're inital concerns are vaild, if you cannot deticate to those factors, overtraining is more than possible.

  • 19
  • 24
No Profile Pic
Roy Graham
Posted Tue, 07/02/2013 - 20:51

I do anywhere from 150 - 200 reps per body part in the gym...it can be done! Focus in the gym, and rest are the key...

  • 19
  • 21
No Profile Pic
666shan666
Posted Fri, 09/13/2013 - 19:02

To Achieve what others wont, you have to do what other dont. DO what you fear, dont fear what you do.

  • 19
  • 11
No Profile Pic
glen elkin
Posted Thu, 09/26/2013 - 06:57

he split the workout into 2 seperate sessions atleast 8 hours apart

  • 12
  • 16
No Profile Pic
Richard
Posted Thu, 10/03/2013 - 15:25

Its a great workout! I have been doing it for a month now. I think the trick is to use the right weight amount, it is alot of reps, I am just now getting used to it, I have been using slightly less weight so I can do this many reps and sets. It only takes a hour or so.

  • 12
  • 21
No Profile Pic
dan
Posted Mon, 10/14/2013 - 21:08

yes it is possible. Infact when i was 25 i was completing this and more. you obviously have no expierience as a bodybiulder nor the gentetics to know! hater!

  • 15
  • 16
No Profile Pic
BAMFinTraining
Posted Wed, 10/16/2013 - 00:56

The reason this isnt over training is the same reason people do triathlons or gymnasts spend hours doing their routines or 300 spartans fought 1000s n 1000s n 1000s of persian warriors. When you train like a badass all the time your body adapts to the training and you progress. You cant expect to train like a pro until you put the time in like a pro. My advice is the same I give myself push yourself and gradually make your routines more advanced. Obv rest and nutrition is important. Btw another old school bodybuilder named Serge Nubret is known for spending hours in the gym and doin any where from 30 to 50 sets for his chest back n legs. Also one of my fav bodybuilders next to Arnold.

  • 15
  • 19
No Profile Pic
Wuss
Posted Mon, 12/30/2013 - 07:20

im still wondering how this was divided between morning and evening.. and if he rotated workouts or sat at one till he did all sets or how much time he gave his muscles rest before going to fail at 10 again...

  • 9
  • 16
No Profile Pic
Bruno
Posted Wed, 01/22/2014 - 13:53

He did split sessions, one workout in the morning say( Chest and Back) and another in the evening (Legs) and he was well conditioned to do it....and he would rest between workouts...with an interval of 8 to 10 hours between...

  • 14
  • 16
No Profile Pic
Angela W.
Posted Tue, 04/01/2014 - 14:47

It would only be overtraining if you were doing that many sets for one muscle group and if you were a beginner to intermediate trainer... You are only doing up to 6 sets on one targeted muscle if you are an advanced trainer much like arnold was... if you are a beginner to intermediate trainer do the same exercises but only 3-4 sets a piece. It also helps to super set... I started lifting doing 3 sets and as I got stronger I now do 4-5 sets depending on how I feel... It isn't over training tho because each exercise for that specific day doesnt target that same muscle over and over... for instance... leg day each of my exercising targets a different leg muscle - Quads, Calves, Butt, Hamstrings... and each of those muscles have smaller muscles I can target as well... The more you get into lifting the more you learn about your muscles and muscle groups and how to target them properly. Don't rush... :) But yea it should be on here somewhere that less than advanced lifters only do 3-4 sets of each exercise-- I know it read it somewhere on here

  • 9
  • 9
No Profile Pic
Jesse
Posted Tue, 03/20/2012 - 10:39

A lot of Protein intake to recover the over training of the muscles. 300+ Protein.

  • 46
  • 43
No Profile Pic
Big T
Posted Sat, 10/19/2013 - 20:48

Should intake a minimum of 1/2 gram of protein per lbs you weigh .so if your 200lbs a minimum of 100 grams a day. I have the Arnnold Swarchanager Encyclopedia of body building you you can get a paperback version for around 20 buck at like barnes and noble or online lots of info.

  • 21
  • 15
No Profile Pic
taran
Posted Sat, 03/31/2012 - 10:50

everything everybody is saying is true. and in regards to the comment of doing 100+ sets a workout, arnold schwarzenegger did what is known as a "double split" that was all the rage in the 70's. he would do chest and back early in the morning and then come back later in the evening around 7 or 8 pm and do legs. same principle with shoulders and arms. i advise anyone wanting to do this to do something else, whether they are on drugs or not. arnold schwarzenegger was a one of a kind man, with or without drugs (: its very unlikely that even 1% of the population is anything close to him.

  • 43
  • 54
No Profile Pic
Brandon
Posted Sat, 11/03/2012 - 10:07

Thanks for saying we can't do it. Your just one of the naysayers now. We all know he was great at what he did, doesn't mean we cannot achieve greatness also.

  • 60
  • 37
No Profile Pic
jackson
Posted Sat, 01/05/2013 - 08:33

Ht isnt mentioned is how long it took arnold to work up to this amount of training. It wasnt like he just One day woke up and Started doing 5 Hour sessions. He Worked Up to it. it Takes years To do that and Train The body To Cope. But it Is possible.

  • 41
  • 24
No Profile Pic
keven
Posted Mon, 10/28/2013 - 17:35

Arnold was 19 years old when he first won the olympia title... lol

  • 16
  • 17
No Profile Pic
Zach
Posted Fri, 03/28/2014 - 05:35

No he didn't he first won it when he was 23 in 1970.... lol

  • 12
  • 9
No Profile Pic
taran
Posted Sat, 03/31/2012 - 10:52

you would be way better off picking up your local musclemag or muscle and fitness magazine and tapering the volume down a little bit. (:

  • 33
  • 46
No Profile Pic
docthal
Posted Wed, 05/09/2012 - 01:52

ive been using this workout for about 3 months and i love it, 6 double sessions a week, about 2 and a half hours per workout. ive gained more muscle in 3 months than i have in my entire lives. if you get over the fact that its a lot of reps and stop being afraid to work, then this is the best way to get muscle.

  • 63
  • 30
No Profile Pic
liam
Posted Sun, 07/29/2012 - 18:03

lookin at them programmes, ow many weeks do u spend on the 1st variation before u switch to the variation 2. and do u stop half way through ur 2 n a half hour sessions to consume protien or cabs. also do u have a set 30min workout for your abs, if so what is it please.

  • 41
  • 31

Pages

Add new comment