Arnold Schwarzenegger Bodybuilding Workout

Today I am going to explore the Arnold Schwarzenegger bodybuilding workout. Arnold Schwarzenegger was known as the world’s top bodybuilder. Arnold Schwarzenegger was incredibly in the fact that he won Mr. Olympia contest seven times. That is a real powerhouse.

Mr. Olympia is the title that is given to a man who wins the professional bodybuilding contest. Now before we get into Arnold Schwarzenegger bodybuilding workout, let’s talk a bit about his stats. I believe before you can truly understand the intensity of this workout you need to understand a bit more about him.


The Stats Of Arnold Schwarzenegger

  • He became Mr. Olympia 7 times.
  • His height was 6’2.
  • His weight was 235 lbs.
  • His arms were 22 inches. (Some sources claim that this number is inflated)
  • His chest is 57 inches.
  • His waist is 34 inches.
  • He can deadlift 710 pounds.
  • He can bench press 440 pounds.
  • He can squat 470 pounds.

For Arnold to get so big, diet was essential. His calory intake was crucial for him. Arnold backed up this hardcore style of training with plenty of food and a focus on proper nutrition. It is essential to understand that you can’t be a bodybuilder on exercise alone.

Arnold Schwarzenegger ate 5-6 times a day. They consisted of 3 whole food meals and 2-3 whole food snacks. Arnold ate up to 5,000 calories a day. His protein intake comprised of 300 plus grams of protein a day. He eats carbs within 30 minutes after completing a workout. Arnold drank shakes if it was needed to get in his daily protein.


Although you’re working on a more significant, more imposing body, you need to fuel your efforts with quality nutrition at the right times. This meal plan has an excellent macronutrient profile coupled with precise nutrient timing that will enable your body to get everything it needs to build some serious muscle and mass.

Feel free to customize this meal plan to fit your needs. However, the primary goal is getting one gram of protein per pound of bodyweight. It’s also crucial that you consume enough carbohydrates. You’ll be doing some high-volume severe workouts, and you’ll be doing them frequently—so don’t fear the carb!

meal one

have 3-4 whole eggs

have two pieces of bacon

have 1-2 pieces of Ezekiel Bread with almond or cashew butter

or

instead of bread you can choose Avocado (1/4 avocado)

or

instead of bread you can choose oats (1/4 cup with 1 tbsp honey)

Nutrition Facts For The Meal

This meal has 561 calories, 30.4 g of fat, 16.2 g of carbs, 22.1 g of protein.

meal two

have 10 ounces of grilled fish or red meat

have 1 cup of vegetables

or

have a large salad with olive, avocado, or macadamia nut oil as a base

have 2-3 ounces of almonds, walnuts, or cashews

have 1-2 sweet potato

Nutrition Facts For The Meal

This meal has 771 calories, 33.2 g of fat, 17 g of carbs, and 78 g of protein.

meal three

have 12 ounces of grilled lean meat

have 1-2 cups of vegetables

or

have a large salad with olive, avocado, or macadamia nut oil as a base

have 1-2 cups of brown rice

Nutrition Facts For The Meal

This meal has 638 calories, 29 g of fat, 63 g of carbs, and 48 g of protein.

meal four

have 2 cups of full-fat cottage cheese

have 2-3 ounces of almonds, walnuts, or cashews

Nutrition Facts For The Meal

This meal has 752 calories, 34 g of fat, 18 g of carbs, and 72 g of protein.

You Can Have A Cheat Meal

You can have one cheat meal a week. On Saturdays, preferably following the time you do your workout. It can be your favorite food such as pizza, hamburger, or fries, but you need to make sure your cheat is limited to just one meal a week. Do your best in the gym to earn your cheat.


Now I am going to show you guys an intense workout schedule that has been proven to work. Follow this program, and I am sure you will see results. Bellow is a 2-week schedule that you should continuously alternate between week 1 and week 2. Remember that it is crucial never to work out one body part too much. It is not going to be as effective as spreading it out. Also, it is essential to have a rest day each week so you can heal up your body with some rest.


Day 1 – chest, back & Abs

(1) Barbell Bench Press – use Medium Grip (5 sets of 30, 12, 10, 8, six reps, 45 seconds rest)

(2) Barbell Incline Bench Press – use Medium Grip (5 sets of 30, 12, 10, 8, six reps, 45 seconds rest)

Superset

(3) Dumbell Flyers (5 sets of 30, 12, 10, 8, six reps, 45 seconds rest)

Dumbbell Pull-Over (5 sets of 30, 12, 10, 8, six reps, 45 seconds rest)

(4) Chin-Up – Wide Grip (4 sets to failure, 45 seconds rest)

Superset

(5) Bent Over Barbell Row (5 sets of 30, 12, 10, 8, six reps, 45 seconds rest)

(6) Hanging Leg Raise (5 sets of twenty-five reps, 45 seconds rest)


Day 2 – Shoulders, Arms, Abs

(1) Clean And Press (5 sets of twenty-five reps, 45 seconds rest)

Superset

(2) Standing Dumbbell Press (5 sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

Front Dumbbell Raise (five sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

Superset

(3) try Side Lateral Raise (5 sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

try Upright Barbell Row (5 sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

(4) Barbell Curl (five sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

Superset

(5) Incline Dumbbell Curl (five sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

Concentration Curls (five sets of 30, 12, 10, 8, 6 reps, forty-five seconds rest)

(6) Close-Grip Barbell Bench Press (five sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

Superset

(7) Lying Triceps Press (five sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

Dumbbell One-Arm Triceps Extension (5 sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

Superset

(8) try Palms-Up Barbell Wrist Curl Over A Bench (five sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

try Palms-Down Wrist Curl Over A Bench (five sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

(9) Decline Crunch (five sets of twenty-five reps, forty-five seconds rest)


Day 3 – legs

(1) Barbell Squat (five sets of 8-12 reps, forty-five seconds rest)

(2) Stiff-Legged Barbell Deadlift (five sets of 8-12 reps, forty-five seconds rest)

(3) Good Morning (five sets of 8-12 reps, forty-five seconds rest)

(4) Barbell Lunge (five sets of 8-12 reps, forty-five seconds rest)

Superset

(5) Leg Extensions (five sets of 8-12 reps, forty-five seconds rest)

Seated Leg Curl (five sets of 8-12 reps, forty-five seconds rest)

Superset

(6) Standing Calf Raises (five sets of 8-12 reps, forty-five seconds rest)

Seated Calf Raise (five sets of 8-12 reps, forty-five seconds rest)

(7) Cable Crunch (five sets of 8-12 reps, forty-five seconds rest)


Day 4 – Chest And Back

(1) Barbell Bench Press – Medium Grip (five sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

(2) Barbell Incline Bench Press – Medium Grip (five sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

Superset

(3) Dumbbell Flyes (five sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

Straight Arm Dumbbell Pullover (five sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

(4) Chin Up (five sets of 30, 12, 10, 8, 6 reps, forty-five seconds rest)

Superset

(5) Bent Over Barbell Row (five sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

Bent Over Two-Dumbbell Row (five sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

(6) Hanging Leg Raise (five sets of 25 reps, forty-five seconds rest)


Day 5 – Shoulders, Arms, and Abs

(1) Arnold Dummbell Press (five sets of 5 reps, forty-five seconds rest)

Superset

(2) Push Press (five sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

Front Dumbbell Raise (five sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

Superset

(3) Reverse Flyes (five sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

Upright Barbell Row (five sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

(4) Barbell Curl (five sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

Superset

(5) Incline Dumbbell Curl (five sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

Concentration Curls (five sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

(6) Close-Grip Barbell Bench Press (five sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

Superset

(7) Triceps Pushdown (five sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

Dumbbell One-Arm Triceps Extension (five sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

Superset

(8) try Palms-Up Barbell Wrist Curl Over A Bench (five sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

try Palms-Down Wrist Curl Over A Bench (five sets of 30, 12, 10, 8, six reps, forty-five seconds rest)

(9) Decline Crunch (five sets of twenty-five reps, forty-five seconds rest)


Day 6 – Legs

(1) Front Barbell Squat (five sets of 8-12 reps, forty-five seconds rest)

(2) Barbell Deadlift (option 1) (three sets of 10, 6, four reps, forty-five seconds rest)

(3) Barbell Deadlift (option 2) (three sets of 5, 5, five reps, forty-five seconds rest)

(4) Barbell Deadlift (option 3) (three sets of 12, 10, eight reps, forty-five seconds rest)

(5) Good Morning (five sets of 8-12 reps, forty-five seconds rest)

(6) Barbell Lunge (five sets of 8-12 reps, forty-five seconds rest)

Superset

(7) Leg Extensions (five sets of 8-12 reps, forty-five seconds rest)

Seated Leg Curl (five sets of 8-12 reps, forty-five seconds rest)

(8) Cable Crunch (five sets of 8-12 reps, forty-five seconds rest)


Day 7 – off


Day 8 – Chest, Back, and Abs

(1) try Barbell Bench Press – Medium Grip (five sets of 30, 8, 6, 4, two reps, forty-five)

(2) try Barbell Incline Bench Press – Medium Grip (five sets of 30, 8, 6, 4, two reps, forty-five)

Superset

(3) Dumbbell Flyes (five sets of 30, 8, 6, 4, two reps, forty-five)

Dumbbell Pull Over (five sets of 30, 8, 6, 4, two reps, forty-five)

(4) Chin Up (Wide Grip) (four sets to failure, forty-five seconds rest)

Superset

(5) Bent Over Barbell Row (five sets of 30, 8, 6, 4, two reps, forty-five seconds rest)

Bent Over Two-Dumbbell Row (five sets of 30, 8, 6, 4, two reps, forty-five seconds rest)

(6) Hanging Leg Raise (five sets of twenty-five reps, forty-five seconds rest)


Day 9 – Shoulders, Arms, and Abs

(1) Clean And Press (five sets of five reps, forty-five seconds rest)

Superset

(2) Standing Dumbbell Press (five sets of 30, 8, 6, 4, two reps, forty-five seconds rest)

Front Dumbbell Raise (five sets of 30, 8, 6, 4, two reps, forty-five seconds rest)

Superset

(3) Side Lateral Raise (five sets of 30, 8, 6, 4, two reps, forty-five seconds rest)

Upright Barbell Row (five sets of 30, 8, 6, 4, two reps, forty-five seconds rest)

(4) Barbell Curl (five sets of 30, 8, 6, 4, two reps, forty-five seconds rest)


Day 10 – Legs

(1) Barbell Squat (five sets of 8-12 reps, forty-five seconds rest)

(2) Stiff-Legged Barbell Deadlift (five sets of 8-12 reps, forty-five seconds rest)

(3) Good Morning (five sets of 8-12 reps, forty-five seconds rest)

(4) Barbell Lunge (five sets of 8-12 reps, forty-five seconds rest)

Superset

(5) Leg Extensions (five sets of 8-12 reps, forty-five seconds rest)

Seated Leg Curl (five sets of 8-12 reps, forty-five seconds rest)

Superset

(6) Standing Calf Raises (five sets of 8-12 reps, forty-five seconds rest)

Seated Calf Raise (five sets of 8-12 reps, forty-five seconds rest)

(7) Cable Crunch (five sets of 8-12 reps, forty-five seconds rest)


Day 11 – Chest, Back, And Abs

(1) Barbell Bench Press – Medium Grip (five sets of 30, 8, 6, 4, two reps, forty-five seconds rest)

(2) Barbell Incline Bench Press Medium-Grip (five sets of 30, 8, 6, 4, two reps, forty-five seconds rest)

Superset

(3) Dumbbell Flyes (five sets of 30, 8, 6, 4, two reps, forty-five seconds rest)

Straight-Arm Dumbbell Pullover (five sets of 30, 8, 6, 4, two reps, forty-five seconds rest)

(4) Chin-Up (four sets to failure, forty-five seconds rest)

Superset

(5) Bent Over Barbell Row (five sets of 30, 8, 6, 4, two reps, forty-five seconds rest)

Bent Over Two-Dumbbell Row (five sets of 30, 8, 6, 4, two reps, forty-five seconds rest)

(6) Hanging Leg Raise (five sets twenty-five reps, forty-five seconds rest)


Day 12 – Shoulders, Arms, And Abs

(1) Arnold Dumbbell Press (five sets of five reps, forty-five seconds rest)

Superset

(2) Push Press (five sets of 30, 8, 6, 4, 2, forty-five seconds rest)

Front Dumbbell Raise (five sets of 30, 8, 6, 4, 2, forty-five seconds rest)

Superset

(3) Reverse Flyes (five sets of 30, 8, 6, 4, 2, forty-five seconds rest)

Upright Barbell Row (five sets of 30, 8, 6, 4, 2, forty-five seconds rest)

(4) Barbell Curl (five sets of 30, 8, 6, 4, 2, forty-five seconds rest)

Superset

(5) Incline Dumbbell Curl (five sets of 30, 8, 6, 4, 2, forty-five seconds rest)

Concentration Curls (five sets of 30, 8, 6, 4, 2, forty-five seconds rest)

(6) Close-Grip Barbell Bench Press (five sets of 30, 8, 6, 4, 2, forty-five seconds rest)

Superset

(7) Triceps Pushdown (five sets of 30, 8, 6, 4, 2, forty-five seconds rest)

Dumbbell One-Arm Triceps Extension (five sets of 30, 8, 6, 4, 2, forty-five seconds rest)

Superset

(8) try Palms-Up Barbell Wrist Curl Over A Bench (five sets of 30, 8, 6, 4, 2, forty-five seconds rest)

Palms-Down Wrist Curl Over A Bench (five sets of 30, 8, 6, 4, 2, forty-five seconds rest)

(9) Decline Crunch (five sets of twenty-five reps, forty-five seconds rest)


Day 13 – Legs

(1) Front Barbell Squat (five sets of 8-12 reps, forty-five seconds rest)

(2) Barbell Deadlift (three sets of 10, 6, four reps, forty-five seconds rest)

(3) Good Morning (five sets of 8-12 reps, forty-five seconds rest)

(4) Barbell Lunge (five sets of 8-12 reps, forty-five seconds rest)

Superset

(5) Leg Extensions (five sets of 8-12 reps, forty-five seconds rest)

Seated Leg Curl (5 sets of 8-12 reps, 45 seconds rest)

Superset

(6) Standing Calf Raises (five sets of 8-12 reps, forty-five seconds rest)

Seated Calf Raise (five sets of 8-12 reps, forty-five seconds rest)

(7) Cable Crunch (five sets of 8-12 reps, forty-five seconds rest)


Day 14 – off


Take note that Arnold performed a max-effort squat when he wanted to surpass his limits. If you are feeling well and you are doing fine, try to do a squat where you go all out every couple of weeks.
Technique Max Effort: Pick one exercise and see what you can do for a 1-rep max. Make sure to follow this rep pyramid to get there, taking ample rest between each set: 20, 15, 10, 8, 5, 3, 1, 1, 1-rep max.

A good bodybuilding workout does not just include nutrition or exercises but instead consists of both of these factors. Something to note is that if you are new to bodybuilding, it is advised to decrease the reps and sets you do. You do not want to overwork yourself. That could impact you negatively not just on your workout, but you can also get injured.

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