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 schwarzeneggers workout routine

Arnold Schwarzenegger’s Workout Routine

Variation 1: Arnold Schwarzenegger’s Workout Split

  • Monday & Thursday – Arnold Schwarzenegger’s Chest & Back Workout Routine
  • Tuesday & Friday – Arnold Schwarzenegger’s Shoulders & Arms Workout Routine
  • Wednesday & Saturday – Arnold Schwarzenegger’s Legs & Back Workout Routine
  • Sunday – Rest

Below is the actual workout routine of Arnold Schwarzenegger.

Monday & Thursday

Arnold Schwarzenegger’s Chest & Back Workout Routine

Exercise Sets Reps
Bench Press – Flat 3 – 4 10
Bench Press – Incline 3 – 4 10
DB Pullovers 3 – 4 10
Chin Ups 3 – 4 10
Bent-over Barbell Rowing 3 – 4 10
Barbell Deadlift 3 – 4 10
Crunches 5 25

Tuesday & Friday

Arnold Schwarzenegger’s Shoulders & Arms Workout Routine

Exercise Sets Reps
Clean & Press – Barbell 3 – 4 10
DB Side Lateral Raises 3 – 4 10
Upright Rowing – Barbell 3 – 4 10
Military Press 3 – 4 10
Barbell Curls – Standing 3 – 4 10
DB Curls – Seated 3 – 4 10
Triceps Bench Press – Close Grip 3 – 4 10
Barbell Triceps Extensions – Standing 3 – 4 10
Wrist Curls 3 – 4 10
Wrist Curls – Reverse 3 – 4 10
Reverse Crunches 5 25

Wednesday & Saturday

Arnold Schwarzenegger’s Legs & Back Workout Routine

Exercise Sets Reps
Barbell Squats 3 – 4 10
Lunges 3 – 4 10
Leg Curls – Lying 3 – 4 10
Barbell Deadlift – Stiffed Leg 3 – 4 10
Good Mornings 3 – 4 10
Calf Raises – Standing 3 – 4 10
Crunches 5 25

Arnold Schwarzenegger’s Workout Routine

Variation 2: Arnold Schwarzenegger’s Workout Split

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

Below is Arnold Schwarzenegger’s workout routine.

Monday, Wednesday & Friday

Arnold Schwarzenegger’s Chest, Back & Legs Workout Routine

Exercise Sets Reps
Bench Press – Barbell 5 6 – 10
DB Flys 5 6 – 10
Bench Press – Incline 6 6 – 10
Cable Crossovers 6 10 – 12
Dips 5 Till Failure
DB Pullover 5 10 – 12
Pull-Ups – Wide Grip 6 Till Failure
T – Bar Rowing 5 6 – 10
Seated Cable Rowing – Use Pulley 6 6 – 10
1 – Arm DB Rowing 5 6 – 10
Barbell Deadlift – Stiffed Leg 6 15
Barbell Squats 6 8 – 12
Leg Press 6 8 – 12
Leg Extensions 6 12 – 15
Lying Leg Curls 6 10 – 15
Barbell Lunges 5 15
Calf Raises – Standing 10 10
Calf Raises – Seated 8 15
1 – Leg Calf Raises – Dumbbell 6 12
Wrist Curls 4 10
Barbell Curls – Reverse 4 8
Wrist Roller Machine 4 Till Failure
Abs Training 30 Min By Instinct

Tuesday, Thursday & Saturday

Arnold Schwarzenegger’s Shoulders & Arms Workout Routine

Exercise Sets Reps
Incline DB Press 4 12
Barbell Curls 6 6 – 10
DB Curls – Seated 6 6 – 10
Concentration Curls – DB 6 6 – 10
Bench Press – Close Grip 6 6 – 10
Triceps Cable Pushdowns 6 6 – 10
French Press – Barbell 6 6 – 10
1 – Arm Triceps Extensions 6 6 – 10
Barbell Press – Seated 6 6 – 10
Side Lateral Raises 6 6 – 10
Rear Deltoid Lateral Raises 5 6 – 10
Side Lateral Raises – Cable 5 6 – 10
Calf Raises – Standing 10 10
Calf Raises – Seated 8 15
DB Calf Raises – 1 Legged 6 12
Wrist Curls 4 10
Barbell Curls – Reverse 4 8
Wrist Roller Machine 4 Till Failure
Abs 30 Minutes By 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.