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Arnold Schwarzenegger Volume Workout

Routines

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 Gender:

Male

Author:

M&S Writers

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 Schwarzenegger 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 Schwarzenegger 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.

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• 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

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Incline Bench Press 3-4 10

Dumbbell Pullovers 3-4 10

Back 

Exercise Sets Rep Goal

Chin Up 3-4 10

Bent Over Row 3-4 10

Deadlift 3-4 10

Abs

Exercise Sets Rep Goal

Crunches 5 25

Days 2 & 5 - Shoulders and Arms

Shoulders

Exercise Sets Rep Goal

Barbell Clean and Press 3-4 10

Dumbbell Lateral Raise 3-4 10Upright Row 3-4 10

Military Press 3-4 10

Arms

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

Forearms

Exercise Sets Rep GoalWrist Curls 3-4 10

Reverse Wrist Curls 3-4 10

Abs

Exercise Sets Rep Goal

Reverse Crunch 5 25

Days 3 & 6 - Legs and Lower Back 

Legs

Exercise Sets Rep Goal

Squat 3-4 10

Lunge 3-4 10

Leg Curl 3-4 10

Lower Back 

Exercise Sets Rep Goal

Stiff Leg Deadlift 3-4 10

Good Mornings 3-4 10

Calves

Exercise Sets Rep Goal

Standing Calf Raise 3-4 10

AbsExercise Sets Rep Goal

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Crunches 5 25

Arnold Schwarzenegger Workout Variation #2

Each major bodypart is trained 3 times per week. This Arnold Schwarzenegger workoutvariation 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 LegsChest

Exercise Sets Rep Goal

Bench Press 5 6-10

Dumbbell Flye 5 6-10

Incline Bench Press 6 6-10

Cable Crossovers 6 10-12

Dips 5 Failure

Dumbbell Pullover  5 10-12

Back 

Exercise Sets Rep Goal

Wide Grip Pull Up 6 Failure

T Bar Row 5 6-10

Seated Pulley Row 6 6-10

One Arm Dumbbell Row 5 6-10

Stiff Leg Deadlift 6 15

Legs

Exercise Sets Rep Goal

Squat 6 8-12

Leg Press 6 8-12Leg Extension 6 12-15

Leg Curl 6 10-15

Barbell Lunge 5 15

Calves

Exercise Sets Rep Goal

Standing Calf Raise 10 10

Seated Calf Raise 8 15

One Leg Dumbbell Calf Raise 6 12

Forearms

Exercise Sets Rep GoalWrist Curl 4 10

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Reverse Barbell Curl 4 8

Wrist Roller Machine 4 Failure

Abs

Exercise Sets Rep Goal

 Non-Stop Abs Training 30 Minutes By Instinct

Days 2, 4 & 6 - Shoulders and Arms

Biceps

Exercise Sets Rep Goal

Barbell Curl 6 6-10

Seated Dumbbell Curl 6 6-10

Dumbbell Concentration Curl 6 6-10

Triceps

Exercise Sets Rep Goal

Close Grip Bench Press 6 6-10

Tricep Pushdown 6 6-10Barbell French Press 6 6-10

One Arm Dumbbell Tricep Extension 6 6-10

Shoulders

Exercise Sets Rep Goal

Seated Barbell Press 6 6-10

Lateral Raise 6 6-10

Rear Delt Lateral Raise 5 6-10

Cable Lateral Raise 5 10-12

Calves

Exercise Sets Rep GoalStanding Calf Raise 10 10

Seated Calf Raise 8 15

One Leg Dumbbell Calf Raise 6 12

Forearms

Exercise Sets Rep Goal

Wrist Curl 4 10

Reverse Barbell Curl 4 8

Wrist Roller Machine 4 Failure

Abs

Exercise Sets Rep Goal

 Non-Stop Abs Training 30 Minutes By Instinct