arnold-schwarzeneggers-workout-routine

Greatest Bodybuilder of All Time, A-List Hollywood Star, Businessman & Politician

Born on July 30, 1947, Arnold Alois Schwarzenegger is an Austrian-American retired bodybuilder nicknamed Austrian Oak. Likewise, he’s also called as John Matrix, Mr. Freeze, The Terminator, or Arnie by many of his fans.

Arnold Is the Bodybuilding Legend Who Was Called the Perfect Blend of Symmetry, Mass & Definitions During His Times

Famous for his bodybuilding movies, such as “Pumping Iron” and “Stay Hungry,” and many others, Arnold is the golden-era figurehead. Moreover, he’s the greatest bodybuilder with a record of winning 7 Mr. Olympia consecutively, who had the best physique of his time.

Arnold is known for his high-volume training, where he used to train each muscle two to three times per week. Below are the two different workout variations of Arnold that will give you a feel of how intense his workout sessions were and why it’s not suitable for a total beginner.

Arnold Schwarzenegger Workout Routine – Variation 1

Workout Split

  • Monday & Thursday – Chest & Back
  • Tuesday & Friday – Shoulders & Arms
  • Wednesday & Saturday – Legs & Back
  • Sunday – Rest

Below is the actual workout routine of Arnold Schwarzenegger.

Monday & Thursday – Chest & Back

ExerciseSetsReps
Bench Press – Flat3 – 410
Bench Press – Incline3 – 410
DB Pullovers3 – 410
Chin Ups3 – 410
Bent-over Barbell Rowing3 – 410
Barbell Deadlift3 – 410
Crunches525

Tuesday & Friday – Shoulders & Arms

ExerciseSetsReps
Clean & Press – Barbell3 – 410
DB Side Lateral Raises3 – 410
Upright Rowing – Barbell3 – 410
Military Press3 – 410
Barbell Curls – Standing3 – 410
DB Curls – Seated3 – 410
Triceps Bench Press – Close Grip3 – 410
Barbell Triceps Extensions – Standing3 – 410
Wrist Curls3 – 410
Wrist Curls – Reverse3 – 410
Reverse Crunches525

Wednesday & Saturday – Legs & Back

ExerciseSetsReps
Barbell Squats3 – 410
Lunges3 – 410
Leg Curls – Lying3 – 410
Barbell Deadlift – Stiffed Leg3 – 410
Good Mornings3 – 410
Calf Raises – Standing3 – 410
Crunches525

Arnold Schwarzenegger Workout Routine – Variation 2

Workout Split

  • Monday, Wednesday & Friday – Chest, Back & Legs
  • Tuesday, Thursday & Saturday – Shoulders & Arms

Below is Arnold Schwarzenegger’s workout routine.

Monday, Wednesday & Friday – Chest, Back & Legs

ExerciseSetsReps
Bench Press – Barbell56 – 10
DB Flys56 – 10
Bench Press – Incline66 – 10
Cable Crossovers610 – 12
Dips5Till Failure
DB Pullover510 – 12
Pull-Ups – Wide Grip6Till Failure
T – Bar Rowing56 – 10
Seated Cable Rowing – Use Pulley66 – 10
1 – Arm DB Rowing56 – 10
Barbell Deadlift – Stiffed Leg615
Barbell Squats68 – 12
Leg Press68 – 12
Leg Extensions612 – 15
Lying Leg Curls610 – 15
Barbell Lunges515
Calf Raises – Standing1010
Calf Raises – Seated815
1 – Leg Calf Raises – Dumbbell612
Wrist Curls410
Barbell Curls – Reverse48
Wrist Roller Machine4Till Failure
Abs Training30 MinBy Instinct

Tuesday, Thursday & Saturday – Shoulders & Arms

ExerciseSetsReps
Incline DB Press412
Barbell Curls66 – 10
DB Curls – Seated66 – 10
Concentration Curls – DB66 – 10
Bench Press – Close Grip66 – 10
Triceps Cable Pushdowns66 – 10
French Press – Barbell66 – 10
1 – Arm Triceps Extensions66 – 10
Barbell Press – Seated66 – 10
Side Lateral Raises66 – 10
Rear Deltoid Lateral Raises56 – 10
Side Lateral Raises – Cable56 – 10
Calf Raises – Standing1010
Calf Raises – Seated815
DB Calf Raises – 1 Legged612
Wrist Curls410
Barbell Curls – Reverse48
Wrist Roller Machine4Till Failure
Abs30 MinutesBy Instinct

Diet & Nutrition of Arnold Schwarzenegger

These days he’s trying a vegetarian diet, but Arnold has made sure that his diet stays on point and gets 1 gram of protein per pound of body weight during his prime time. Further, according to his goal, he used to tailor his diet. And, one such is mentioned below:

Meal 1

  • Whole Eggs – 3 to 4
  • Bacon – 2 Pieces
  • Ezekiel Bread W/ Almond Butter / Cashew – 1 to 2 Pieces OR
  • Oats W/ Honey – ¼ Cups OR
  • Avocado – ¼
  • Multivitamin

Pre – Workout

  • Creatine – 1 Serving
  • Agmatine – 1 Serving

Post – Workout

  • Creatine – 1 Serving
  • Weight Gainer W/ BCAA Nitrates, Complex Carbs & Healthy Fats – 2 Scoops W/ Whole Milk

Meal 2

  • Red Meat or Grilled Fish – 10 Ounces
  • Vegetables or Salad W/ Avocado, Macadamia or Olive Oil As Base – 1 Cup
  • Sweet Potatoes – 1 to 2
  • Cashews, Walnuts, or Almonds – 2 to 3 oz

Meal 3

  • Weight Gainer containing BCAA Nitrates, Complex Carbs & Healthy Fats – 2 Scoops W/ 6 Ounce Milk

Meal 4

  • Grilled Lean Meat – 12 Ounces
  • Brown Rice – 1 to 2 Cups
  • Vegetables or Salad W/ Avocado, Macadamia or Olive Oil As Base – 1 to 2 Cups

Meal 5

  • Cottage Cheese – 2 Cups
  • Cashews, Walnuts, or Almonds – 2 to 3 Ounces

Before Bed

  • Nighttime powder W/ 5 – HTP For Better Sleep & Maximal Muscle Growth

Physical Statistics of Arnold Schwarzenegger

  • Height – 6 Feet & 2 Inch
  • Competition Weight – 235 Lbs (106.6 Kg)
  • Off-Season Weight – 250 Lbs (113.40 Kg)
  • Chest – 57 Inch
  • Arms – 21 Inch
  • Thighs – 27 Inch
  • Calves – 20 Inch
  • Waist – 34 Inch

Olympia Results

  • 1969 –Placed 2nd (Mr. Olympia – IFBB)
  • 1970 – Placed 1st (Mr. Olympia – IFBB)
  • 1971 – Placed 1st (Mr. Olympia – IFBB)
  • 1972 – Placed 1st (Mr. Olympia – IFBB)
  • 1973 – Placed 1st (Mr. Olympia – IFBB)
  • 1974 – Placed 1st (Mr. Olympia – IFBB)
  • 1975 – Placed 1st (Mr. Olympia – IFBB)
  • 1980 – Placed 1st (Mr. Olympia – IFBB)

Other Bodybuilding Titles

  • 1963 – Runner – Up in Steirer Hof Competition
  • 1965 – Jr. Mr. Europe
  • 1966 – Best – Built Athlete of Europe
  • 1966 – International Powerlifting Championship
  • 1966 – Mr. Europe – Amateur
  • 1966 – Mr. Universe – Amateur (NABBA)
  • 1967 – Mr. Universe – Amateur (NABBA)
  • 1968 – German Powerlifting Championship
  • 1968 – Mr. International (IFBB)
  • 1968 – Mr. Universe – Professional (NABBA)
  • 1968 – Mr. Universe – Tall Class Winner (IFBB)
  • 1969 – Mr. Universe (IFBB)
  • 1969 – Mr. Universe – Professional (NABBA)
  • 1969 – Mr. Europe – Professional (IFBB)
  • 1970 – Mr. Universe – Professional (NABBA)
  • 1970 – Mr. World (AAU Pro)

Records of Arnold Schwarzenegger

  • Clean & Press – 264 Lbs (120 Kg)
  • Snatch – 243 Lbs (110 Kg)
  • Squats – 545 Lbs (247 Kg)
  • Clean & Jerk – 298 Lbs (135 Kg)
  • Deadlift – 710 Lbs (320 Kg)
  • Bench Press – 520 Lbs (240 Kg)

Wrapping Up

Ensure you’ve enough experience if you’re thinking of using this workout routine. On the other hand, it’s recommended to try something else such as Arnold’s Golden Six bodybuilding routine or any other which is not high in intensity if you’re entirely new to training.

This high-volume intense training is more recommendable to any intermediate to advanced lifters. If you’re an advanced weight lifter and looking to follow this workout routine or have followed it in the past, please let us know in the comment section what you think of it and how it helped in your progress.