Arnold Schwarzenegger

Volume Workout Routines

Train insane like the one and only 7 time Mr. Olympia Arnold Schwarzenegger. Arnold's muscle
building workouts feature an intense high volume and frequency approach to training.

WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Advanced

Days Per Week

6
Equipment Required
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar
Target GenderMale
Author
M&S Team

WORKOUT DESCRIPTION
The following are two typical workouts and split structures used by 7 time Mr. Olympia Arnold
Schwarzenegger. They features a high frequency and high volume approach, training each major
muscle group 2-3 times per week.

ARNOLD'S STATS

7 time Mr. Olympia - 1970-75, 1980

Height - 6'2"

Weight - 235 lbs

Arms - 22 inches (Many sources claim this number to be inflated)

Chest - 57 inches

Waist - 34 inches

Deadlift - 710 pounds

Bench Press - 440 pounds

Squat - 470 pounds

ARNOLD'S EATING PLAN

Arnold backed up this hardcore style of training with plenty of food, and a focus on good
nutrition. He structured his eating plan using the following principles:

Frequent Feeding - 5-6 feedings per day: 3 whole food meals and 2-3 whole food
"snacks".

Calories - Up to 5,000 calories per day.

Protein Intake - 300 plus grams of protein.

Post-Workout Carbs - Carbs within 30 minutes after finishing a workout.

Protein Shakes - Use if needed to get in your daily protein.

ARNOLD SCHWARZENEGGER
WORKOUT VARIATION #1
Each major bodypart is trained 2 times per week. This Arnold Schwarzenegger workout variation
was featured in the book The New Encyclopedia of Modern Bodybuilding by Arnold
Schwarzenegger and Bill Dobbins.

Day 1 - Chest and Back

Day 2 - Shoulders and Arms

Day 3 - Legs and Lower Back

Day 4 - Chest and Back

Day 5 - Shoulders and Arms

Day 6 - Legs and Lower Back

Day 7 - Rest

Notes: Attempt to reach failure around 10 reps for your first set of each exercise.
Days 1 & 4 - Chest and Back
Chest

Exercise

Sets

Rep Goal

Bench Press

3-4

10

Incline Bench Press

3-4

10

Dumbbell Pullovers

3-4

10

Exercise

Sets

Rep Goal

Chin Up

3-4

10

Bent Over Row

3-4

10

Deadlift

3-4

10

Exercise

Sets

Rep Goal

Crunches

25

Exercise

Sets

Rep Goal

Barbell Clean and Press

3-4

10

Dumbbell Lateral Raise

3-4

10

Upright Row

3-4

10

Back

Abs

Days 2 & 5 - Shoulders and Arms

Shoulders

Military Press

3-4

10

Exercise

Sets

Rep Goal

Standing Barbell Curl

3-4

10

Seated Dumbbell Curl

3-4

10

Close Grip Bench Press

3-4

10

Standing Barbell Tricep Extension

3-4

10

Exercise

Sets

Rep Goal

Wrist Curls

3-4

10

Reverse Wrist Curls

3-4

10

Exercise

Sets

Rep Goal

Reverse Crunch

25

Exercise

Sets

Rep Goal

Squat

3-4

10

Lunge

3-4

10

Leg Curl

3-4

10

Exercise

Sets

Rep Goal

Stiff Leg Deadlift

3-4

10

Good Mornings

3-4

10

Exercise

Sets

Rep Goal

Standing Calf Raise

3-4

10

Arms

Forearms

Abs

Days 3 & 6 - Legs and Lower Back

Legs

Lower Back

Calves

Abs

Exercise

Sets

Rep Goal

Crunches

25

ARNOLD SCHWARZENEGGER
WORKOUT VARIATION #2
Each major bodypart is trained 3 times per week. This Arnold Schwarzenegger workout variation
is a typical example of his higher frequency workouts.

Day 1 - Chest, Back and Legs

Day 2 - Shoulders and Arms

Day 3 - Chest, Back and Legs

Day 4 - Shoulders and Arms

Day 5 - Chest, Back and Legs

Day 6 - Shoulders and Arms

Day 7 - Rest

Days 1, 3 & 5 - Chest, Back and Legs

Chest

Exercise

Sets

Rep Goal

Bench Press

6-10

Dumbbell Flye

6-10

Incline Bench Press

6-10

Cable Crossovers

10-12

Dips

Failure

Dumbbell Pullover

10-12

Exercise

Sets

Rep Goal

Wide Grip Pull Up

Failure

T Bar Row

6-10

Back

Seated Pulley Row

6-10

One Arm Dumbbell Row

6-10

Stiff Leg Deadlift

15

Exercise

Sets

Rep Goal

Squat

8-12

Leg Press

8-12

Leg Extension

12-15

Leg Curl

10-15

Barbell Lunge

15

Exercise

Sets

Rep Goal

Standing Calf Raise

10

10

Seated Calf Raise

15

One Leg Dumbbell Calf Raise

12

Exercise

Sets

Rep Goal

Wrist Curl

10

Reverse Barbell Curl

Wrist Roller Machine

Failure

Exercise

Sets

Rep Goal

Non-Stop Abs Training

30 Minutes

By Instinct

Exercise

Sets

Rep Goal

Barbell Curl

6-10

Seated Dumbbell Curl

6-10

Legs

Calves

Forearms

Abs

Days 2, 4 & 6 - Shoulders and Arms

Biceps

Dumbbell Concentration Curl

6-10

Exercise

Sets

Rep Goal

Close Grip Bench Press

6-10

Tricep Pushdown

6-10

Barbell French Press

6-10

One Arm Dumbbell Tricep Extension

6-10

Exercise

Sets

Rep Goal

Seated Barbell Press

6-10

Lateral Raise

6-10

Rear Delt Lateral Raise

6-10

Cable Lateral Raise

10-12

Exercise

Sets

Rep Goal

Standing Calf Raise

10

10

Seated Calf Raise

15

One Leg Dumbbell Calf Raise

12

Exercise

Sets

Rep Goal

Wrist Curl

10

Reverse Barbell Curl

Wrist Roller Machine

Failure

Exercise

Sets

Rep Goal

Non-Stop Abs Training

30 Minutes

By Instinct

Triceps

Shoulders

Calves

Forearms

Abs