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Workout Summary
Build Muscle
Split
Advanced
16 weeks
6
60-75 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar
Male
Download WorkoutWorkout 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 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'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 |
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.
- Day 1 - Chest, Back and Legs
- Day 2 - Shoulders and Arms
- Day 3 - Chest, Back and Legs
- Day 4 - Shoulders and Arms
- Day 5 - Chest, Back and Legs
- Day 6 - Shoulders and Arms
- Day 7 - Rest
| 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 |
233 Comments+ Post Comment
Is it okay if I run this program while doing a semi cut and do a lot of cardio after each lifting sessions
What would be the percentages for this ?
Hi Chris,
75-85% of your working max for each rep range.
Hope this helps!
Hi all, I've chosen to give this routine a try for the first time.
Is it better to do all of the chest exercises, followed by all of the back exercises? Or should I be staggering them back-and-forth? So far I've chosen to go back-and-forth between chest exercises, so that one muscle group can be rested while the other group is being worked, but I don't know if this is the best way to do the routine.
I was just wondering for variation 2 should I do chest and back in morning then legs later or all at once? Same for arm day....?
Hi Chase,
You can do it either way depending on your schedule. The way it is written, it is meant to be performed all at once.
Hope this helps!
How can I get bigger and wht work outs can get me bigger and can u please send me the workouts
Hi David,
Start here: https://www.muscleandstrength.com/workout-routines
In my 6-7 ,my wish was to get big muscles like him,now i train just like him.
Thanx so much for this training!
Arnold was already training when he was 14 years old and trained very often, like everydag. Thats why he is used ti go 6 times a week at the gym. But guys don't take anabols, because your dick is going to be smaller en tinier and if you are old you are just a swallowed man.
im 21 years and i started training last year 2017 so need to be motivated about bodybuilding
So how would you do the advanced routine? Would you use pyramid sets, straight sets? Is every set to failure or near failure?
Hi Rob,
You can do either or. Whichever your prefer. Both will help you get to a similar goal.
You don't want to take your sets to failure. Try to finish each set feeling as though you have one more rep left in the tank.
Hope this helps!
How long should I stay with variation 1 before moving to variation2
Hi Raymond,
Personally, I'd perform each variation for 8 weeks at a time.
Hope this helps!
On variation 2 can you superset the chest and back workouts and the bicep and tricep workouts and still see good results. I'm all for doing them separate but, I want to cut down the workout time if at all possible. I'm very busy and don't have more than an hour and a half each day to workout. I've been doing this for about a week so far and it seems to be working for me. I just want to do if this is beneficial in the long run. Any advice is greatly appreciated.
I recently just got back in the gym after taking two years off; I started on Arnolds blue print to mass and it has worked out well for me. It's been six weeks and ive seen mad gains no roids just protein shakes. It's time for me to venture a little and create my own spilt while still implementing a lot of Arnolds routine from this and his blueprint. My whole life I have been a natty, but will I knock Arnold and his routine hell no the man still knew how to pump iron the right way to get big roids or not... I get compliments and asked all day what I take because of Arnolds routines.... If you have the drive, focus, and commitment you can reach your goals....
I dont get it.. So, on varation #2, it trying to say that on 1,3,5 Day you'll do chest,back at A.M. and legs,calves,forearm,abs at P.M. ? Also, on Day 2,4,6 shoulders,Arms at A.M. and calves,forearm,abs at P.M.?
Please, explain it!
I am all natural body builder and 44 years old. The only things I take besides protein is a natural test booster and estrogen blocker. Yes, I have a full time job and 4 daughters. Listen folks. This workout works. You can't have any excuses. You gotta eat clean and you gotta pump the weight. There are plenty of excuses not to do it. But you have to overcome those as well. What I have learned with this routine is it is IMPORTANT to do perfect form! Don't focus on the amount of weight, do the exercises properly and breath. You will see the results. You don't need steroids to be huge.
How long should I do variation #1 for?
...any variation can be tried for 6 weeks followed by a week rest/ deload n then a new variation...
How many weeks should I do variation #1 before moving to variation #2?
Can a natural bodybuilder train each muscle group three times a week on the six day split, and recover while making gains.
I admire Arnold Schwarzenegger's workouts, body, nutrition tips,etc. but I actually thinks that people should take example from people who doesn't take steroids and all those "get big and lean" supplaments. I really don't think that those people are healthier than the average guy who eats healthy and workout three times a week, and i actually think that that average guy is much healthier.
The average guy doesn't look like Schwarzenegger
You are a idiot tomer. Go do curls in the squat rack on one leg.
"The average guy can look like Schwarzenegger if he started taking steroids"!!! The answer to that is no. You are wrong. The average guy could pump himself full of roids and the latest and greatest, train and eat like Schwarzenegger and never come close. There are plenty of people doing just that who also have gifted genetics and don't come close. Don't post on things you don't understand.
The average guy can look like Schwarzenegger if he started taking steroids. You can honestly say that you care about the way you look more than the way you feel and function and more than your overall health?
I want to know. How many weeks will 1 variation? When will be start 2nd Variation?. Please give a answer.
i have 19 years old and i start to go to the gym when i had more or less 14 years old, because I played handball it was mandatory. started with light weights just to improve my techniq. at the age of 16/17 I started to train harder with some heavy weights to someone at my age. at the age of 18 I joined the gym and quit handball because i have developed a big passion with the art of pulling weights, and like the master once told, i started to view myself as an sculptor, and everyday i try to reach what I see as perfection for myself and my body.
I try many workouts, just to see how my body responds to the difrent type of workouts and trainning metods, and my friends this was the most epic one! this train is just insane, speacially the 2nd variation, it literally distroy every single musculer fiber of your muscles, the pump is really insane! of course that I followed this workout with a very good nutrition plan that i developed myself (i eat 7 times a day) and of course the supplements, i used whey protein in the morning, carbo and a pre workout formula before the gym, and casein before i go to sleep. i gained 5KG in 2 months, and achived my very top form ever with 87KG!
if you are not a biginner, i trully recomend this workout, if you r focused it really makes you give 100% everyday, in every workout!
I did the Arnold workout for at least a year, the only problem I had was it is a serious workout, sometimes it took a lot of time. I recently just did, Franco Columbu, Lou Ferrigno. Ronnie Coleman, Lee Haney's workout each for two weeks. I then took what I learned and liked made my own workout from them. I have a pretty awesome workout now!
Care to share your workout?
Care to post your workout?
Can you send me the work out some how?
Hook me up with that work out you have then
HI Alexandre and Richard!
Nice to hear from someone who actually tried the workout. Haven't tried it myself, I'm generally quite bad in my discipline to follow a program unfortunately, and at age 29 I'm a little afraid my recovery capacity isn't as good as when I was 19 ;) but hard to tell before I have tried it anyhow ;)
But just a few question to Alexandre - when you did the "second workout program" did you rest about the normal 1-2 minutes between sets when you did up to 6 sets per exercise? Or did you do shorter rest intervals like 30-45 seconds?? Must have taken HOURS to complete it anyhow... And also - did you keep good pump throughout the whole workout?? Sometimes I have problem keeping the pump in my body if I do long workouts, don't know why, maybe lack of good pre-workout to keep the muscles fueled?
And Richard - why don't you share your recent workout program you wrote you had? :) And why not share your insights in what you learnt from using both Arnold and all the other champions program? Would be interesting to hear :)
are you kidding me man good to see a 44 old guy in the gym what gym do you use must have age barrier
I am 68 g0 4 times a week can deadlift 200kilos man show you guy up
Magnus, do not worry about you recovery time, I am following the 1st plan and I am 44, the 1st week or so was tough, but now I can't wait to get to the gym.
Thanks for the info John! nice to hear a 44 old guy going strong in the gym. Do you make good gains from it?? :)
Even if I have to say, the first one is just about 50% of the load in comparision to the 2nd one. But as a universal truth, if one beings slowly I guess the body gets used to more work volume and overtime and can handle and gain from more and more volume.. :)
Hi, the Arnold workout I started out usually doing 3 sets then up to the 5 or 6 sets most of his excersise required, I also used a lighter weight than I usually use. My mind set was I wanted to keep doing it, so I let my self get used to it (even tho they say your supposed to change your workout so your muscles don't get used to it) I wanted to conquer the Arnold workout, Training each muscle group 3 times a week was a challenge. I'm doing my workout and still working on it. I like the chest workout from Franco Columbu, he does alot of cable crossovers, supersetting them. The incline bench press, incline curls. I used wrist curls, toe raises from Arnolds workout. The dead lift. I just took Mr. Olympia winners did there workout, took what I liked from them. I count caloies, eat right, eat alot of protein when I can.
Sounds like a good tactic there. Yes I dont either think it's so important to change the program all the time, sometimes it could be of more value to work your way up to more volume on a specific program as you do.
Did check out Columbu's chest workouts - seemed cool, he has an astonishing chest that's for sure - hard to see bb's with a better looking chest than him so definitily worth a try. And I do think training a muscle 2-3 times per week is more valuable than the regular "only hit once per week" if you do it right and not go to failure all the sets and have good rest and eating habites. Especially if training naturally I think its of importance to stimulate protein synthesis (and besides - science has proven that steroids causes muscle growth even without lifting any weights at all - twice as much as natural trainers), so basically, I think it's important to stimulate the muscles more often in contrast to what most BB's advocate...
I have no balls, and I'm considered little at 5'3. It's not about having a penis, it's about not being a wimp. Please quit confusing a vag=wimp I mean we squeeze a kido outta that thing over a 24 hour ab workout. Lol. This is a fun workout and I hope I can look half as ripped as Arnold in a year. Thanks for posting this :-)
but haw can you do each muscle group 3 times a week like arnold when you heat chest 3 times a week do you do heavy waight oll this dayes or mixed up light and heavy
Firstly, this routine is for BODYBUILDERS who will compete.
Secondly, the training, the diet and steroids is made for Arnold...a man who 24/7 eat, trained and slept.
Thirdly, he had $$$ and time to do this!
no one working on a 40hr work week will EVER find time to train as he did or purchase the diet he had.
This is a GUIDE LINE not something for the average Joe who works 40hrs a week.
and yes, steroids are used in competiton when the mentality was " Whatever it takes to win" on stage.
how about front squat?
That's why he is the unbeatable legend in the bodybuilding world for all time.............hats off to 'im
Thanks very much for this post . I was looking for it and finally got it. Now I can train to be at least a bit like him
you have to be a beast to do this I did this I'm a beast very challenging for sure. but I'm gonna do it again on the right supplements. it is a great workout definitely recommend.
the whole workout same day almost puked great workout very challenging
I tried doing this in one day almost puked started doing it three times a week got great results very challenging workout. I would recommend for only committed individuals very vigorous workout it's such an amazing work out. I take the musclepharm creatine I might start adding whey protein for more size.