Arnold Schwarzenegger Workout Plan

4 Weeks / 5 Days per Week / Expert

10 ratings

Workout Summary

Arnold Schwarzenegger, known as the “Austrian Oak” in body building circles, is world renowned for having achieved the Mr. Olympia title seven times in the contest’s history, with only one other competitor having won the title more times. Achieve the Body Builder LookTo achieve his award winning... more

Arnold Schwarzenegger, known as the “Austrian Oak” in body building circles, is world renowned for having achieved the Mr. Olympia title seven times in the contest’s history, with only one other competitor having won the title more times.

Achieve the Body Builder Look

To achieve his award winning physique, Arnold Schwarzenegger's workout routine employed many tried and true weight training principles that are still popular today.

Under the guidance of legendary publisher and trainer Joe Weider, Arnold Schwarzenegger's workout incorporated high volume weight training in his workouts, typically performing eight to fifteen repetitions for four to six sets per exercise.

Why this Workout?

By utilizing the progressive resistance and overload principles, Arnold Schwarzenegger's workout routine was able to continually increase the load and stress that he placed on his muscles, which makes it a very effective weight-lifting exercise.

Other Arnold Schwarzenegger workout routines such as forced reps, rest/pause, and pyramiding allowed Schwarzenegger to provide an element of variation to his work out program, allowing for varied stimulus on his muscles and minimizing the opportunity for stagnated growth or plateaus.

Stay the course

Arnold Schwarzenegger’s workout routines generally adhered to a five day per week workout cycle, which allowed him to adequately stress all of his muscle groups while allowing for the appropriate amount of recovery between workouts.

Schwarzenegger’s workouts were structured around compound movements, exercises that involve several different muscle groups, such as bench presses, squats, rows and dead lifts.

By arranging his workouts according to related muscle groups, Arnold Schwarzenegger was able to take advantage of the shared stress that was placed on his muscles. For example, Arnold Schwarzenegger's chest workouts would be performed on the same day as triceps workouts, as the triceps are involved in most every chest movement that involves pushing, like flat and incline bench presses and dips.

This strategy was carried over into other body part combinations such as training back with biceps.

Get pumped!

Bodybuilders, strength athletes and fitness enthusiasts alike have long admired Arnold Schwarzenegger. While Schwarzenegger’s genetic capacity to develop great muscle size and symmetry is not typical among bodybuilders and athletes, by employing some of the above principles into a sound Arnold Schwarzenegger diet and workout plan, desirable results can be achieved by most anyone.

It must be remembered, however, that Arnold Schwarzenegger's diet plan consisted of adequate ingestion of nutrients such as quality protein, which is vital to muscle growth and development.

Arnold Schwarzenegger Workout Plan

4 Weeks / 5 Days per Week / Expert

10 ratings
Arnold Schwarzenegger Workout Plan

Arnold Schwarzenegger Workout Plan

4 Weeks / 5 Days per Week / Expert

10 ratings

Workout Summary

Arnold Schwarzenegger, known as the “Austrian Oak” in body building circles, is world renowned for having achieved the Mr. Olympia title seven times in the contest’s history, with only one other competitor having won the title more times. Achieve the Body Builder LookTo achieve his award winning... more

Arnold Schwarzenegger, known as the “Austrian Oak” in body building circles, is world renowned for having achieved the Mr. Olympia title seven times in the contest’s history, with only one other competitor having won the title more times.

Achieve the Body Builder Look

To achieve his award winning physique, Arnold Schwarzenegger's workout routine employed many tried and true weight training principles that are still popular today.

Under the guidance of legendary publisher and trainer Joe Weider, Arnold Schwarzenegger's workout incorporated high volume weight training in his workouts, typically performing eight to fifteen repetitions for four to six sets per exercise.

Why this Workout?

By utilizing the progressive resistance and overload principles, Arnold Schwarzenegger's workout routine was able to continually increase the load and stress that he placed on his muscles, which makes it a very effective weight-lifting exercise.

Other Arnold Schwarzenegger workout routines such as forced reps, rest/pause, and pyramiding allowed Schwarzenegger to provide an element of variation to his work out program, allowing for varied stimulus on his muscles and minimizing the opportunity for stagnated growth or plateaus.

Stay the course

Arnold Schwarzenegger’s workout routines generally adhered to a five day per week workout cycle, which allowed him to adequately stress all of his muscle groups while allowing for the appropriate amount of recovery between workouts.

Schwarzenegger’s workouts were structured around compound movements, exercises that involve several different muscle groups, such as bench presses, squats, rows and dead lifts.

By arranging his workouts according to related muscle groups, Arnold Schwarzenegger was able to take advantage of the shared stress that was placed on his muscles. For example, Arnold Schwarzenegger's chest workouts would be performed on the same day as triceps workouts, as the triceps are involved in most every chest movement that involves pushing, like flat and incline bench presses and dips.

This strategy was carried over into other body part combinations such as training back with biceps.

Get pumped!

Bodybuilders, strength athletes and fitness enthusiasts alike have long admired Arnold Schwarzenegger. While Schwarzenegger’s genetic capacity to develop great muscle size and symmetry is not typical among bodybuilders and athletes, by employing some of the above principles into a sound Arnold Schwarzenegger diet and workout plan, desirable results can be achieved by most anyone.

It must be remembered, however, that Arnold Schwarzenegger's diet plan consisted of adequate ingestion of nutrients such as quality protein, which is vital to muscle growth and development.

Workout Goals

  • Gain Mass
  • Gain Strength
  • Get Ripped

Equipment Needed

  • Barbell
  • Flat Bench
  • Weight Plates
  • Cable Machine
  • Exercise Mat
  • Dumbbells
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Chest / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Chest / Intermediate
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Triceps / Beginner
5 sets, 15 reps, 01:00 rest
5 -- --:--:-- 15 -- 01:00
Default
Lats / Intermediate
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Chest / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Triceps / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Favicon 194x194
Triceps / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to keep good form while performing the exercises. Aim to complete the Arnorld Schwarzenegger exercises in the shortest time possible. Stretch for 5-10 minutes after finishing the Arnold Schwarzenegger workout routine.

Arnorld Schwarzenegger Workout Tip: In order to isolate the muscles being worked out in the Arnold Schwarzenegger Chest Workout, make sure that the weight is just enough to push you, rather than having too much weight and making other muscles help out with the exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Traps secondary Glutes secondary Lower back secondary Hip flexors secondary Chest primary Middle back primary Abs primary Shoulders primary Biceps primary Lats primary Calves primary Quads primary Triceps primary Hamstrings primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Middle Back / Intermediate
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Lats / Intermediate
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Lats / Beginner
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Hamstrings / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Biceps / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Biceps / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to keep good form while performing exercises. Aim to complete the Arnorld Schwarzenegger exercises in the shortest time possible. Stretch for 5-10 minutes after finishing the workout.

Arnorld Schwarzenegger Workout Tip: In order to gain more mass in the Arnold Schwarzenegger Back and Biceps Workout, you should stress on doing many power lifting movements.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Traps secondary Glutes secondary Lower back secondary Hip flexors secondary Chest primary Middle back primary Abs primary Shoulders primary Biceps primary Lats primary Calves primary Quads primary Triceps primary Hamstrings primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
6 sets, 10 reps, 01:00 rest
6 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
5 sets, 15 reps, 01:00 rest
5 -- --:--:-- 15 -- 01:00
Default
Shoulders / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

In place of Week #4, complete Week #3 twice. Be sure to keep good form while performing exercises. Aim to complete the Arnorld Schwarzenegger exercises in the shortest time possible. Stretch for 5-10 minutes after finishing the Arnold Schwarzenegger workout routine.

Arnorld Schwarzenegger Workout Tip: When performing the Arnold Schwarzenegger Leg Workout, Arnold Schwarzenegger would many times do more sets/reps for the lower body muscles.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Traps secondary Glutes secondary Lower back secondary Hip flexors secondary Chest primary Middle back primary Abs primary Shoulders primary Biceps primary Lats primary Calves primary Quads primary Triceps primary Hamstrings primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Calves / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Forearms / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Biceps / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Forearms / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

In place of Week #4, complete Week #3 twice. Be sure to keep good form while performing exercises. Aim to complete the Arnorld Schwarzenegger exercises in the shortest time possible. Stretch for 5-10 minutes after finishing the Arnold Schwarzenegger workout routine.

Arnorld Schwarzenegger Workout Tip: Arnold would always look for different variations after he had become comfortable with his workouts. Always look for ways to vary your workouts.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Traps secondary Glutes secondary Lower back secondary Hip flexors secondary Chest primary Middle back primary Abs primary Shoulders primary Biceps primary Lats primary Calves primary Quads primary Triceps primary Hamstrings primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Expert
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to keep good form while performing exercises. Aim to complete the Arnorld Schwarzenegger exercises in the shortest time possible. Stretch for 5-10 minutes after finishing the Arnold Schwarzenegger workout routine.

Arnorld Schwarzenegger Workout Tip: Arnold is a big fan of resting to insure your muscles are recovered. Use your rests days and take your Arnold Schwarzenegger Ab Workout days as a mild day.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Traps secondary Glutes secondary Lower back secondary Hip flexors secondary Chest primary Middle back primary Abs primary Shoulders primary Biceps primary Lats primary Calves primary Quads primary Triceps primary Hamstrings primary Forearms primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
6 sets, 10 reps, 01:00 rest
6 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
Default
Lats / Intermediate
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
6 sets, 10 reps, 01:00 rest
6 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Favicon 194x194
Triceps / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to keep good form while performing the exercises. Aim to complete the Arnorld Schwarzenegger exercises in the shortest time possible. Stretch for 5-10 minutes after finishing the Arnold Schwarzenegger workout routine.

Arnorld Schwarzenegger Workout Tip: In order to isolate the muscles being worked out in the Arnold Schwarzenegger Chest Workout, make sure that the weight is just enough to push you, rather than having too much weight and making other muscles help out with the exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Traps secondary Glutes secondary Lower back secondary Hip flexors secondary Chest primary Middle back primary Abs primary Shoulders primary Biceps primary Lats primary Calves primary Quads primary Triceps primary Hamstrings primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Middle Back / Intermediate
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Lats / Intermediate
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Lats / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Beginner
6 sets, 10 reps, 01:00 rest
6 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to keep good form while performing exercises. Aim to complete the Arnorld Schwarzenegger exercises in the shortest time possible. Stretch for 5-10 minutes after finishing the workout.

Arnorld Schwarzenegger Workout Tip: In order to gain more mass in the Arnold Schwarzenegger Back and Biceps Workout, you should stress on doing many power lifting movements.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Traps secondary Glutes secondary Lower back secondary Hip flexors secondary Chest primary Middle back primary Abs primary Shoulders primary Biceps primary Lats primary Calves primary Quads primary Triceps primary Hamstrings primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
6 sets, 10 reps, 01:00 rest
6 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
6 sets, 10 reps, 01:00 rest
6 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
6 sets, 12 reps, 01:00 rest
6 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Beginner
6 sets, 10 reps, 01:00 rest
6 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
5 sets, 15 reps, 01:00 rest
5 -- --:--:-- 15 -- 01:00
Default
Shoulders / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

In place of Week #4, complete Week #3 twice. Be sure to keep good form while performing exercises. Aim to complete the Arnorld Schwarzenegger exercises in the shortest time possible. Stretch for 5-10 minutes after finishing the Arnold Schwarzenegger workout routine.

Arnorld Schwarzenegger Workout Tip: When performing the Arnold Schwarzenegger Leg Workout, Arnold Schwarzenegger would many times do more sets/reps for the lower body muscles.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Traps secondary Glutes secondary Lower back secondary Hip flexors secondary Chest primary Middle back primary Abs primary Shoulders primary Biceps primary Lats primary Calves primary Quads primary Triceps primary Hamstrings primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Calves / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Forearms / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Forearms / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

In place of Week #4, complete Week #3 twice. Be sure to keep good form while performing exercises. Aim to complete the Arnorld Schwarzenegger exercises in the shortest time possible. Stretch for 5-10 minutes after finishing the Arnold Schwarzenegger workout routine.

Arnorld Schwarzenegger Workout Tip: Arnold would always look for different variations after he had become comfortable with his workouts. Always look for ways to vary your workouts.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Traps secondary Glutes secondary Lower back secondary Hip flexors secondary Chest primary Middle back primary Abs primary Shoulders primary Biceps primary Lats primary Calves primary Quads primary Triceps primary Hamstrings primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Abs / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Abs / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Abs / Expert
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Abs / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to keep good form while performing exercises. Aim to complete the Arnorld Schwarzenegger exercises in the shortest time possible. Stretch for 5-10 minutes after finishing the Arnold Schwarzenegger workout routine.

Arnorld Schwarzenegger Workout Tip: Arnold is a big fan of resting to insure your muscles are recovered. Use your rests days and take your Arnold Schwarzenegger Ab Workout days as a mild day.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Traps secondary Glutes secondary Lower back secondary Hip flexors secondary Chest primary Middle back primary Abs primary Shoulders primary Biceps primary Lats primary Calves primary Quads primary Triceps primary Hamstrings primary Forearms primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
Default
Lats / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
6 sets, 10 reps, 01:00 rest
6 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
6 sets, 10 reps, 01:00 rest
6 -- --:--:-- 10 -- 01:00
Favicon 194x194
Triceps / Beginner
6 sets, 10 reps, 01:00 rest
6 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to keep good form while performing the exercises. Aim to complete the Arnorld Schwarzenegger exercises in the shortest time possible. Stretch for 5-10 minutes after finishing the Arnold Schwarzenegger workout routine.

Arnorld Schwarzenegger Workout Tip: In order to isolate the muscles being worked out in the Arnold Schwarzenegger Chest Workout, make sure that the weight is just enough to push you, rather than having too much weight and making other muscles help out with the exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Traps secondary Glutes secondary Lower back secondary Hip flexors secondary Chest primary Middle back primary Abs primary Shoulders primary Biceps primary Lats primary Calves primary Quads primary Triceps primary Hamstrings primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
6 sets, 10 reps, 01:00 rest
6 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
6 sets, 10 reps, 01:00 rest
6 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
6 sets, 12 reps, 01:00 rest
6 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
6 sets, 10 reps, 01:00 rest
6 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
6 sets, 10 reps, 01:00 rest
6 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
6 sets, 10 reps, 01:00 rest
6 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to keep good form while performing exercises. Aim to complete the Arnorld Schwarzenegger exercises in the shortest time possible. Stretch for 5-10 minutes after finishing the workout.

Arnorld Schwarzenegger Workout Tip: In order to gain more mass in the Arnold Schwarzenegger Back and Biceps Workout, you should stress on doing many power lifting movements.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Traps secondary Glutes secondary Lower back secondary Hip flexors secondary Chest primary Middle back primary Abs primary Shoulders primary Biceps primary Lats primary Calves primary Quads primary Triceps primary Hamstrings primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
5 sets, 15 reps, 01:00 rest
5 -- --:--:-- 15 -- 01:00
Default
Hamstrings / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Shoulders / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

In place of Week #4, complete Week #3 twice. Be sure to keep good form while performing exercises. Aim to complete the Arnorld Schwarzenegger exercises in the shortest time possible. Stretch for 5-10 minutes after finishing the Arnold Schwarzenegger workout routine.

Arnorld Schwarzenegger Workout Tip: When performing the Arnold Schwarzenegger Leg Workout, Arnold Schwarzenegger would many times do more sets/reps for the lower body muscles.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Traps secondary Glutes secondary Lower back secondary Hip flexors secondary Chest primary Middle back primary Abs primary Shoulders primary Biceps primary Lats primary Calves primary Quads primary Triceps primary Hamstrings primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Beginner
6 sets, 10 reps, 01:00 rest
6 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Calves / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Forearms / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Forearms / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

In place of Week #4, complete Week #3 twice. Be sure to keep good form while performing exercises. Aim to complete the Arnorld Schwarzenegger exercises in the shortest time possible. Stretch for 5-10 minutes after finishing the Arnold Schwarzenegger workout routine.

Arnorld Schwarzenegger Workout Tip: Arnold would always look for different variations after he had become comfortable with his workouts. Always look for ways to vary your workouts.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Traps secondary Glutes secondary Lower back secondary Hip flexors secondary Chest primary Middle back primary Abs primary Shoulders primary Biceps primary Lats primary Calves primary Quads primary Triceps primary Hamstrings primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Abs / Expert
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to keep good form while performing exercises. Aim to complete the Arnorld Schwarzenegger exercises in the shortest time possible. Stretch for 5-10 minutes after finishing the Arnold Schwarzenegger workout routine.

Arnorld Schwarzenegger Workout Tip: Arnold is a big fan of resting to insure your muscles are recovered. Use your rests days and take your Arnold Schwarzenegger Ab Workout days as a mild day.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Traps secondary Glutes secondary Lower back secondary Hip flexors secondary Chest primary Middle back primary Abs primary Shoulders primary Biceps primary Lats primary Calves primary Quads primary Triceps primary Hamstrings primary Forearms primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
4 sets, 30 reps, 01:00 rest
4 -- --:--:-- 30 -- 01:00
Default
Lats / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
5 sets, 15 reps, 01:00 rest
5 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Triceps / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Favicon 194x194
Triceps / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to keep good form while performing the exercises. Aim to complete the Arnorld Schwarzenegger exercises in the shortest time possible. Stretch for 5-10 minutes after finishing the Arnold Schwarzenegger workout routine.

Arnorld Schwarzenegger Workout Tip: In order to isolate the muscles being worked out in the Arnold Schwarzenegger Chest Workout, make sure that the weight is just enough to push you, rather than having too much weight and making other muscles help out with the exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Traps secondary Glutes secondary Lower back secondary Hip flexors secondary Chest primary Middle back primary Abs primary Shoulders primary Biceps primary Lats primary Calves primary Quads primary Triceps primary Hamstrings primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
6 sets, 12 reps, 01:00 rest
6 -- --:--:-- 12 -- 01:00
Default
Middle Back / Intermediate
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
6 sets, 12 reps, 01:00 rest
6 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Beginner
6 sets, 15 reps, 01:00 rest
6 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
6 sets, 12 reps, 01:00 rest
6 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
6 sets, 12 reps, 01:00 rest
6 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
6 sets, 12 reps, 01:00 rest
6 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to keep good form while performing exercises. Aim to complete the Arnorld Schwarzenegger exercises in the shortest time possible. Stretch for 5-10 minutes after finishing the workout.

Arnorld Schwarzenegger Workout Tip: In order to gain more mass in the Arnold Schwarzenegger Back and Biceps Workout, you should stress on doing many power lifting movements.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Traps secondary Glutes secondary Lower back secondary Hip flexors secondary Chest primary Middle back primary Abs primary Shoulders primary Biceps primary Lats primary Calves primary Quads primary Triceps primary Hamstrings primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
6 sets, 15 reps, 01:00 rest
6 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
6 sets, 15 reps, 01:00 rest
6 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
6 sets, 15 reps, 01:00 rest
6 -- --:--:-- 15 -- 01:00
Default
Hamstrings / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
5 sets, 15 reps, 01:00 rest
5 -- --:--:-- 15 -- 01:00
Default
Shoulders / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

In place of Week #4, complete Week #3 twice. Be sure to keep good form while performing exercises. Aim to complete the Arnorld Schwarzenegger exercises in the shortest time possible. Stretch for 5-10 minutes after finishing the Arnold Schwarzenegger workout routine.

Arnorld Schwarzenegger Workout Tip: When performing the Arnold Schwarzenegger Leg Workout, Arnold Schwarzenegger would many times do more sets/reps for the lower body muscles.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Traps secondary Glutes secondary Lower back secondary Hip flexors secondary Chest primary Middle back primary Abs primary Shoulders primary Biceps primary Lats primary Calves primary Quads primary Triceps primary Hamstrings primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Beginner
6 sets, 12 reps, 01:00 rest
6 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Calves / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Forearms / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Forearms / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

In place of Week #4, complete Week #3 twice. Be sure to keep good form while performing exercises. Aim to complete the Arnorld Schwarzenegger exercises in the shortest time possible. Stretch for 5-10 minutes after finishing the Arnold Schwarzenegger workout routine.

Arnorld Schwarzenegger Workout Tip: Arnold would always look for different variations after he had become comfortable with his workouts. Always look for ways to vary your workouts.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Traps secondary Glutes secondary Lower back secondary Hip flexors secondary Chest primary Middle back primary Abs primary Shoulders primary Biceps primary Lats primary Calves primary Quads primary Triceps primary Hamstrings primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
Default
Abs / Beginner
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
Default
Abs / Intermediate
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
Default
Abs / Expert
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
Default
Abs / Beginner
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to keep good form while performing exercises. Aim to complete the Arnorld Schwarzenegger exercises in the shortest time possible. Stretch for 5-10 minutes after finishing the Arnold Schwarzenegger workout routine.

Arnorld Schwarzenegger Workout Tip: Arnold is a big fan of resting to insure your muscles are recovered. Use your rests days and take your Arnold Schwarzenegger Ab Workout days as a mild day.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Traps secondary Glutes secondary Lower back secondary Hip flexors secondary Chest primary Middle back primary Abs primary Shoulders primary Biceps primary Lats primary Calves primary Quads primary Triceps primary Hamstrings primary Forearms primary Muscles diagram

Workout Goals

  • Gain Mass
  • Gain Strength
  • Get Ripped

Equipment Needed

  • Barbell
  • Flat Bench
  • Weight Plates
  • Cable Machine
  • Exercise Mat
  • Dumbbells
Show All

1,283 people started this plan

8 Reviews

  • axelbodybuilder4455
    almost 4 years ago
    #

  • Thumb
    Gabriel
    almost 4 years ago
    #

    Shoulder workout???

    • aquaman
      over 3 years ago
      #

      i have an awesome shoulder workout ...if u want me to i could show u.

  • justfreak
    almost 4 years ago
    #

  • prosborne
    over 3 years ago
    #

    I really enjoyed this workout, but make sure you have more like 90 minutes to complete the first three days. it is a long workout but it is pretty inclusive and hits pretty much all your body parts. I made a lot of great gains with this, especially in some of my more troubled spots. So I highly recommend this.

  • Gonzo101
    about 3 years ago
    #

  • 1234t
    about 3 years ago
    #

  • dsbernsen
    almost 3 years ago
    #

    Great workout plan! I got some great results following this. The only downside is that it takes so long to complete each workout. If you have the time I highly recommend this. If you don't have the time I'd still recommend it and just suggest cutting a set or two or an exercise and do what you can.

Arnold Schwarzenegger Workout Plan

Workout Goals

  • Gain Mass
  • Gain Strength
  • Get Ripped

Equipment Needed

  • Barbell
  • Flat Bench
  • Weight Plates
  • Cable Machine
  • Exercise Mat
  • Dumbbells
Show All

1,283 people started this plan