The Arnold Schwarzenegger Workout

For many of those who have watched the documentary that changed America, Pumping Iron, exercise is an art form, thanks to the poses and routines that these builders put themselves through.

With the 25th anniversary of the documentary just celebrated, it was revealed that the art of bodybuilding would have never gotten the ovation that it received since so many people were against the idea of making this documentary.

Yet many people attribute the success of this documentary to Arnold Schwarzenegger and for those who are still curious about what his training methodology and philosophy was, there are several books that he has written for kids all the way to adults at different fitness levels but here is a workout that goes on for six days a week, with the seventh day being for rest.

Here is a breakdown of the Arnold Schwarzenegger Workout:

Day 1: Chest and Back


– Bench press

– Incline press

– Pull-overs

*NOTE: Perform all exercises 4 sets of 8-12 reps each.


– Chin-ups, done to fatigue (up to 50 reps at a time)

– Bent-over rows (4 sets of 8-12 reps)

– Deadlifts (3 sets consisting of 10, 6 & 4 reps)

Day 2: Shoulders, Upper Arms and Forearms


– Barbell clean and press (4 sets of 8-12 reps)

– Dumbbell lateral raises (4 sets of 8-12 reps)

– Heavy upright rows (3 sets of 10, 6, 4 reps to failure)

– Push-presses (3 sets of 6, 4, 2 reps to failure)

Upper Arms

– Standing barbell curls (4 sets of 8-12 reps)

– Seated dumbbell curls (4 sets of 8-12 reps)

– Close-grip press (4 sets of 8-12 reps)

– Standing triceps extensions with barbell (4 sets of 8-12 reps)


– Wrist curls (4 sets of 8-12 reps)

– Reverse wrist curls (4 sets of 8-12 reps)

Day 3: Thighs, Calves and Lower Back


– Squats (4 sets of 8-12 reps)

– Lunges (4 sets of 8-12 reps)

– Leg curls (4 sets of 8-12 reps)


– Standing calf raises (5 sets of 15 reps)

Lower Back/Hamstrings

– Straight-leg deadlifts (3 sets of 10, 6, 4 reps to failure)

– Good mornings (3 sets of 10, 6, and 4 reps to failure)

*Note: For abdominal training, you should alternate between crunches and reverse crunches, performing five sets of 25 reps every single day you train.

Finally, Day 1 to 3 is repeated for Day 4 to 6 again with the seventh day being that of rest…

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