Is This the Workout Routine That Built Arnold Schwarzenegger?

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Hello Fitness Nerds,

This week, we’re breaking down Arnold Schwarzenegger’s legendary workout routine, the training system that turned him into a seven-time Mr. Olympia and a global icon of strength. His plan combined high-volume lifting with strict discipline, pushing his body to new limits while building an unstoppable mindset. From massive chest sessions to endless sets of squats, Arnold’s workouts were not only about building size but also about creating a physique that redefined bodybuilding.

A date could end with dessert, but finishing his chest routine means you can’t even fit into your shirt afterward. That’s the kind of problem everyone secretly wants.

In this week’s newsletter, we explore:

🔥 The chest and back blueprint that shaped his legendary upper body
💊 The supplements that supported recovery and nonstop progress
⚡ The double split routine that pushed his contest prep to the limit
📅 His current workout habits and how he still trains today

Day 1 & 4: Chest and Back Exercises for Maximum Growth

Arnold’s chest and back workouts were built on high volume, intensity, and complete muscle engagement. By pairing the two muscle groups in the same session, he maximized effort while building both size and balance.

• Pressing work for chest size and strength: Flat barbell bench was the foundation, performed for multiple sets of ten reps to add power and density. Incline presses followed to fill out the upper chest and improve overall symmetry.

• Expansion and finishing movements: Dumbbell pullovers were added to stretch the ribcage and stimulate the pecs, while flyes or dips closed out chest training by exhausting every fiber before moving to back.

• Back width with vertical pulling: Wide-grip pull-ups were treated as essential, performed to failure for several sets to develop lats and upper-back spread.

• Back thickness with rows: Barbell rows were the standard for mid-back and rear delt density, with T-bar or cable rows rotated in to hit the muscles from multiple angles and maintain balance.

• Power building through deadlifts: On certain days, deadlifts for sets of ten were included to strengthen the glutes, hamstrings, and spinal erectors, adding to total-body development.

• Supersets and ab work to finish: Chest and back movements were often paired together, like bench press followed by pull-ups, to maintain intensity and pump. Each session ended with ab training such as crunches, sit-ups, or leg raises for five sets of 25+ reps to keep the midsection sharp.

This balanced push–pull formula gave him unmatched upper-body development while keeping his core stage-ready throughout his career.

High Volume Workout Plan

Arnold didn’t believe in just lifting heavy and calling it a day. His philosophy was to attack the muscles with variety, high reps, and an enormous amount of volume. He created workouts that forced growth and left no muscle untouched by doing more sets, more reps, and layering intensity techniques.

• Free weights and big lifts as the base: Squats, bench presses, barbell rows, and overhead presses were staples. These compound moves built strength and mass across every major muscle group.

• Drop sets and supersets for intensity: On lifts like bench press or curls, he often stripped weight mid-set and kept going until failure. He also paired opposing muscle groups like biceps with triceps or chest with back to increase pump and efficiency.

• Techniques to break plateaus: Arnold constantly changed rep ranges, tempos, and exercise order to shock the muscles and avoid stagnation. Focused arm supersets, such as barbell curls into tricep pushdowns, were repeated until total exhaustion.

• Precision and mind–muscle connection: Every rep was done with strict form and full contraction. On chest exercises especially, he emphasized the squeeze and stretch to make every repetition count.

• Balanced development across all areas: His training wasn’t just chest and arms. He worked width and thickness in the back with pull-ups, T-bar rows, and deadlifts, hit all three heads of the shoulder with presses and raises, and pushed his legs hard with squats, lunges, presses, and curls.

• Specialization and double sessions: Calves were targeted with up to 10+ sets several times a week, abs were hit almost daily with high-rep circuits, and when prepping for contests, he trained twice a day to increase volume and sharpen detail.

Arnold’s relentless high-volume approach was a defining feature of his bodybuilding career. The combination of effort, variety, and sheer workload shaped a physique that still inspires athletes and lifters today.

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Day 2 & 5: Shoulders and Arms Training

Arnold gave as much focus to his shoulder and arm days as he did to chest and back. His goal was complete, well-balanced development that looked powerful from every angle. By combining high volume, supersets, and precise execution, he built the shoulders and arms that defined his legendary physique.

• Overhead pressing for delt power: Variations of overhead presses, including behind-the-neck presses and his iconic Arnold Press, were staples for front delt strength. Upright rows were often paired with these lifts to hit the traps and side delts, extending the time under tension.

• Lateral and rear delt development: Strict lateral raises with moderate weight and higher reps helped him create width across the shoulders, while rear delt flyes balanced out the back of the shoulders to avoid being overshadowed by front development.

• Mass-building curls and shaping work: Standing barbell curls were his primary bicep builder, done heavy for six to ten reps. To refine the look further, he added incline dumbbell curls to stretch the muscle deeply and bring out more pronounced peaks.

• Definition-focused isolation curls: Concentration curls were nearly always included, performed slowly and with focus to squeeze every contraction. Combined with these, Arnold emphasized form over momentum to carve detail into his arms.

• Tricep compounds and isolation moves: Close-grip bench presses and weighted dips built overall tricep mass, while skull crushers and dumbbell extensions isolated the long head and fully fatigued the muscle through higher reps.

• Supersetting arms and finishing details: Biceps and triceps were often paired back-to-back for maximum pump and efficiency. Arnold also included high-rep wrist curls and reverse curls for forearms, plus ab training with crunches, leg raises, or twists for several sets of 25+ reps.

These sessions made his shoulders broad, arms massive, and midsection tight, creating the signature look that dominated bodybuilding stages for years.

Day 3 & 6: Leg Workout

Arnold attacked leg days with the same intensity he brought to chest or back. His focus was on heavy weight, high volume, and pushing through long sets to fully develop the quads, hamstrings, glutes, and calves.

• Heavy squats and presses for quad size: Each session began with deep barbell squats for five to six sets of 8–12 reps, building thickness and strength in the quads and glutes. He followed with leg presses, often stacking plates and grinding through high-volume sets to push his lower body to its limits.

• Lunges for balance and glute work: Walking or stationary lunges were added after the main lifts, creating tension across the glutes and inner thighs while improving stability and conditioning.

• Hamstring work with curls and deadlifts: Seated or lying leg curls were used for multiple sets to isolate the hamstrings through a full range of motion. To stretch and strengthen further, stiff-legged deadlifts were sometimes included, hitting both hamstrings and lower back at once.

• Posterior chain development: On occasion, Arnold substituted good mornings for deadlifts, using them to strengthen the spinal erectors and build power through the back of the legs.

• Calf specialization with volume and detail: Standing calf raises were performed for up to 10 sets of 10, followed by seated calf raises for eight sets of 15 to target the soleus muscle. He even included one-legged calf raises for symmetry, finishing with heavy partials to fully exhaust the calves.

• Core work to finish: No leg day ended without abs. Arnold used crunches, leg raises, or twisting movements for several sets of 25 or more reps, carving out the midsection while improving stability for his lifts.

These lower-body sessions were brutal in both weight and volume, but they built the dense, balanced leg development that completed his legendary physique.

Supplements to Support Arnold-Level Training

Arnold’s training demanded energy, recovery, and resilience that went far beyond the average workout. If you’re planning to take on a program with this kind of volume and intensity, the right supplements can make it easier to fuel your sessions and recover faster. Here are some of the most effective options to support a high-volume routine:

• Whey protein powder: Long sessions break down muscle tissue, and whey protein gives the body a fast-digesting source of amino acids to repair and rebuild. It’s one of the simplest ways to hit your daily protein target and ensure recovery keeps pace with training.

• Creatine monohydrate: This well-researched supplement improves strength and short-burst power, allowing you to push harder during compound lifts like squats and bench press. It also helps muscles recover faster between sets, which is crucial for a routine that demands so many reps.

• Branched-chain amino acids (BCAAs): During marathon workouts, BCAAs provide the muscles with fuel, reduce protein breakdown, and delay fatigue. Sipping them throughout a session can help maintain performance when energy starts to dip.

• Pre-workout formula: High-volume training can drain focus and intensity. A good pre-workout boosts energy, mental alertness, and endurance, helping you attack every set with the same intensity from start to finish.

• Fish oil (Omega-3s): Heavy lifting puts stress on the joints and connective tissue. Omega-3 fatty acids help reduce inflammation, support mobility, and protect long-term joint health, making it easier to sustain demanding workouts week after week.

• Multivitamin: Training at this level taxes the entire body, and even small nutrient deficiencies can hold back progress. A quality multivitamin ensures you’re covering your bases, keeping energy levels stable and recovery on track.

Adding the right supplements won’t replace hard work, but they can make the demands of this style of training easier to handle. Combined with proper nutrition and consistency, they help set the foundation for steady progress.

Double Split Workout Routine

To get ready for competition, Arnold often pushed his body to the limit with two training sessions a day, six days a week. This approach let him hit every muscle group more often, sharpen weak points, and build the kind of definition that stood out on stage. It wasn’t about simply training more, it was about training with relentless focus and precision.

• Chest and back in the morning (Monday, Wednesday, Friday): The first session of the day focused on heavy pressing and pulling. Bench presses, flyes, rows, and pull-ups were combined to pack size onto his chest and lats while maintaining balance across the upper body.

• Legs, calves, and abs in the evening (Monday, Wednesday, Friday): Later in the day, Arnold turned his attention to the lower body with squats, lunges, and leg presses. He finished with high-rep calf raises and core work to build definition and detail where it mattered most.

• Shoulders, biceps, and triceps in the morning (Tuesday, Thursday, Saturday): These sessions were shorter but intense, using presses, curls, and extensions to add shape and fullness to the arms and shoulders.

• Calves and abs in the evening (Tuesday, Thursday, Saturday): His second session on these days zeroed in on abs and calves with high frequency and volume, making sure even smaller muscle groups were developed enough to match the rest of his frame.

• Session length and recovery strategy: Each workout lasted around 90 minutes, often totaling four to five hours of training per day. Sundays were set aside completely for rest to recharge and prepare for another six-day stretch. Arnold also liked mixing in outdoor bodyweight work like dips or chin-ups to stay active and keep training fun.

• Adapting volume to his goals: Muscle groups that could handle more, like calves and abs, were trained almost daily. When he wanted extra size, Arnold relied on heavy compound lifts and shorter rest. For sharper definition, he switched to higher-rep sets, added supersets, or increased overall training volume.

This demanding two-a-day structure was central to Arnold’s contest prep. It required consistency, recovery, and an iron mindset, but it built the physique that made him one of the greatest to ever step on stage.

Current Workout Habits

Even in his 70s, Arnold continues to train with the same discipline that defined his bodybuilding career. While he no longer chases maximum weight on the bar, his focus is now on mobility, endurance, and daily habits that keep him strong, lean, and sharp.

• Early mornings and daily cardio: Arnold usually starts his day around 5:00 AM, feeding his pets and then heading into a workout. Cycling has become his go-to form of cardio, whether outdoors or on a stationary bike, often riding for 45–60 minutes to build endurance and keep his heart healthy.

• Strength training with control: After cardio, he lifts weights for 30–45 minutes, keeping the weights lighter than in his prime but focusing on strict form and full range of motion. He follows a simple two-day rotation—shoulders and arms one day, chest, back, and calves the next—to hit every muscle group without overstressing his joints.

• Core work as a constant: Ab training remains a daily staple. Sit-ups, crunches, and other core movements not only keep his waist tight but also support his posture and back health. In the evenings, he often adds a second, shorter workout such as 30 minutes on the treadmill or bike to boost his metabolism and keep his weight under control.

• Consistency above all: Arnold trains six days a week and rarely skips a session unless his body demands it. He emphasizes flexibility and control over sheer intensity, using slower, deliberate movements to stay mobile while reducing the risk of injury.

• Lifestyle habits that reinforce training: Walks, push-ups, and stretching are woven into his daily routine, even outside the gym. For Arnold, motivation is never the question, discipline is. He often says he doesn’t wonder if he feels like working out, he simply trains, because it’s who he is.

Arnold’s workouts today may look different than his contest prep years, but the foundation is the same: structure, consistency, and the refusal to skip the basics. And while his training keeps him strong and mobile, pairing it with the right nutrition plan is what truly supports long-term results.

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Golden Six Workout

Before the high-volume splits and double sessions, Arnold built his base with a simple but powerful full-body program. The “Golden Six” focused on major compound lifts that trained the entire body, laying the foundation for strength, muscle mass, and discipline. It was done three times per week and became a favorite starting point for beginners aiming to build consistency and real progress.

• Barbell squats for lower-body strength: Performed for four sets of ten reps, squats formed the base of the program. They targeted the quads, glutes, and lower back, building size and stability from the ground up.

• Wide-grip bench press for chest development: With three sets of ten reps, this lift worked the chest, shoulders, and triceps, creating pressing strength while adding overall upper-body thickness.

• Chin-ups or pull-ups for back and arms: Done to failure for three sets, these movements strengthened the lats and biceps. For anyone unable to complete enough reps, barbell rows were used as a solid substitute.

• Behind-the-neck press for shoulders: Using four sets of ten, this overhead press variation built the delts while improving balance and control across the shoulders.

• Barbell curls for arm growth: Three sets of ten curls helped bring up the biceps, adding arm thickness and early strength that supported Arnold’s bigger lifts.

• Bent-knee sit-ups for core conditioning: High-rep sets of sit-ups, done to failure, kept the midsection tight and strong, improving endurance and posture.

The Golden Six wasn’t complicated, but it worked. Its mix of heavy compound lifts and consistent effort created the foundation Arnold used to build one of the most iconic physiques in history.

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Arnold’s workouts showed that real progress comes from structure and consistency, not quick fixes. If you’re ready to create routines that help you lift heavier, feel stronger, and stay disciplined, follow us on Instagram for more. We share practical strategies and proven habits designed to keep you improving week after week.

Great results don’t happen overnight. They come from routines that keep you moving forward.

The Routines Team