Arnold Schwarzenegger is a bodybuilding legend and actor who won Mr. Olympia 7 times. The key exercise of Arnold Schwarzenegger’s workout routine is the bench press, performed with 5 sets of 6-10 reps to build chest strength and size.
Arnold Schwarzenegger Stats
- Height in Feet: 6 ft 2 in
- Height in Centimeters: 1.88 m
- Weight in Kilograms: 106-111 kg (competition) / 118 kg (off-season)
- Weight in Pounds: 235-245 lbs (competition) / 260 lbs (off-season)
How do you get a body like Arnold Schwarzenegger?
- Train Hard, Train Often: Hitting muscles twice a week with high-volume sets.
- Compound Kings: Prioritizing exercises that work multiple muscles for efficiency.
- Free Weight Finesse: Using dumbbells and barbells to build core strength and stability.
- Progressive Challenge: Gradually increasing weight or reps to keep pushing his limits.
- Mind-Muscle Connection: Focusing on the targeted muscle for better control and results.
- Daily Core Focus: Training abs every day for a strong foundation.
- Rest and Recover: Dedicating a rest day to allow his body to rebuild.
Arnold Schwarzenegger Workout Routine
Arnold’s split routine
Days 1, 3, 5:
- AM: Chest, Back
- PM: Legs, Calves, Abs
Days 2, 4, 6:
- AM: Shoulders, Triceps, Biceps
- PM: Calves, Abs
Day 7: Rest
Arnold Schwarzenegger Chest Workout
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 5 | 6-10 |
| Incline Bench Press | 5 | 6-10 |
| Flat Bench Dumbbell Flyes | 5 | 6-10 |
| Cable Crossovers | 5 | 10-12 |
| Dips | 5 | To Failure |
| Dumbbell Pullovers | 5 | 10-12 |
Arnold Schwarzenegger’s Back Workout
| Exercise | Sets | Reps |
|---|---|---|
| Wide-Grip Pull-Ups | 5 | To failure |
| T-Bar Rows | 5 | 6-10 |
| Seated Rows | 5 | 6-10 |
| One-Arm Dumbbell Rows | 5 | 6-10 |
| Bent-Over Barbell Rows | 5 | 6-10 |
| Deadlifts | 5 | 3-6 |
Arnold Schwarzenegger’s Shoulders Workout
| Exercise | Sets | Reps |
|---|---|---|
| Seated Barbell Press | 4-5 | 6-10 |
| Arnold Press | 4-5 | 6-10 |
| Lateral Raises | 4-5 | 10-12 |
| Bent-Over Lateral Raises | 4-5 | 10-12 |
| Dumbbell Front Raises | 3-4 | 8-10 |
| Upright Rows | 3-4 | 8-10 |
Arnold Schwarzenegger Arms Workout
Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Curl | 4-5 | 6-10 |
| Dumbbell Curl | 4-5 | 6-10 |
| Preacher Curl | 4-5 | 8-12 |
| Concentration Curl | 3-4 | 8-12 |
Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Close-Grip Bench Press | 4-5 | 6-10 |
| Tricep Dips | 4-5 | To failure |
| Tricep Pushdowns (Rope Attachment) | 4-5 | 8-12 |
| Overhead Dumbbell Extension | 3-4 | 8-12 |
| Skull Crushers | 3-4 | 8-12 |
Arnold Schwarzenegger Legs Workout
Quadriceps & Hamstrings
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 4-5 | 8-12 |
| Leg Press | 4-5 | 8-12 |
| Leg Extensions | 3-4 | 10-15 |
| Lunges | 3-4 | 10-12/leg |
| Leg Curls | 3-4 | 10-15 |
Calves
| Exercise | Sets | Reps |
|---|---|---|
| Standing Calf Raises | 4-5 | 10-15 |
| Seated Calf Raises | 4-5 | 10-15 |
| Donkey Calf Raises | 4-5 | 10-15 |
Arnold Schwarzenegger’s Abs Workout
| Exercise | Sets | Reps |
|---|---|---|
| Hanging Leg Raises | 4 | 15-20 |
| Cable Crunches | 4 | 15-20 |
| Decline Bench Sit-Ups | 4 | 15-20 |
| Russian Twists | 3 | 20 (each side) |
| Plank | 3 | 1 minute |
Arnold Schwarzenegger’s Diet and Nutrition
Diet Principles
- High protein for muscle building.
- 5-6 small meals daily.
- Whole foods like lean protein, veggies, and healthy fats.
- Carbs are limited, especially pre-competition.
- Protein powder and multivitamins were used.
Meal Plan
Meal 1 (Breakfast):
- Scrambled eggs with vegetables and whole-wheat toast
- Protein shake
Meal 2 (Mid-Morning Snack):
- Chicken breast or fish with brown rice
- Handful of nuts and berries
Meal 3 (Lunch):
- Lean beef or turkey burger (no bun) with salad
- Sweet potato
Meal 4 (Pre-Workout Snack):
Banana with protein powder and almond milk
Meal 5 (Post-Workout Meal):
- Chicken or fish with vegetables and brown rice
- Protein shake
Meal 6 (Dinner):
Grilled salmon with steamed vegetables and quinoa