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Arnold Schwarzenegger Workout Plan
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Arnold Schwarzenegger Workout Plan

4 Weeks / 5 Days per Week / Expert
  • Gain Mass
  • Gain Strength
  • Get Ripped
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10 ratings
A.C.E. Certified
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  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3
  • Day #4
  • Day #5

Arnold Schwarzenegger Chest & Triceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
6 6 01:00
6 8 01:00
5 6 01:00
5 15 01:00
5 8 01:00
6 6 01:00
6 8 01:00
6 6 01:00
6 6 01:00
6 6 01:00

Notes:

Be sure to keep good form while performing the exercises. Aim to complete the Arnorld Schwarzenegger exercises in the shortest time possible. Stretch for 5-10 minutes after finishing the Arnold Schwarzenegger workout routine.

Arnorld Schwarzenegger Workout Tip: In order to isolate the muscles being worked out in the Arnold Schwarzenegger Chest Workout, make sure that the weight is just enough to push you, rather than having too much weight and making other muscles help out with the exercise.

Arnold Schwarzenegger Back & Biceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
6 6 01:00
5 6 01:00
6 6 01:00
5 6 01:00
6 8 01:00
6 6 01:00
6 6 01:00
6 6 01:00

Notes:

Be sure to keep good form while performing exercises. Aim to complete the Arnorld Schwarzenegger exercises in the shortest time possible. Stretch for 5-10 minutes after finishing the workout.

Arnorld Schwarzenegger Workout Tip: In order to gain more mass in the Arnold Schwarzenegger Back and Biceps Workout, you should stress on doing many power lifting movements.

Arnold Schwarzenegger Legs & Shoulders Workout

Exercise Sets/Distance Reps/Time Rest (min)
Squat   Video icon
6 8 01:00
6 8 01:00
6 10 01:00
6 8 01:00
5 15 01:00
4 8 01:00
4 8 01:00
4 8 01:00
4 8 01:00
4 8 01:00

Notes:

In place of Rotation #4, complete Rotation #3 twice. Be sure to keep good form while performing exercises. Aim to complete the Arnorld Schwarzenegger exercises in the shortest time possible. Stretch for 5-10 minutes after finishing the Arnold Schwarzenegger workout routine.

Arnorld Schwarzenegger Workout Tip: When performing the Arnold Schwarzenegger Leg Workout, Arnold Schwarzenegger would many times do more sets/reps for the lower body muscles.

Arnold Schwarzenegger Calves & Forearms Workout

Exercise Sets/Distance Reps/Time Rest (min)
6 6 01:00
4 10 01:00
4 8 01:00
4 6 01:00
4 6 01:00
4 10 01:00

Notes:

In place of Rotation #4, complete Rotation #3 twice. Be sure to keep good form while performing exercises. Aim to complete the Arnorld Schwarzenegger exercises in the shortest time possible. Stretch for 5-10 minutes after finishing the Arnold Schwarzenegger workout routine.

Arnorld Schwarzenegger Workout Tip: Arnold would always look for different variations after he had become comfortable with his workouts. Always look for ways to vary your workouts.

Arnold Schwarzenegger Abs Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 20 01:00
3 20 01:00
3 20 01:00
3 20 01:00
3 20 01:00

Notes:

Be sure to keep good form while performing exercises. Aim to complete the Arnorld Schwarzenegger exercises in the shortest time possible. Stretch for 5-10 minutes after finishing the Arnold Schwarzenegger workout routine.

Arnorld Schwarzenegger Workout Tip: Arnold is a big fan of resting to insure your muscles are recovered. Use your rests days and take your Arnold Schwarzenegger Ab Workout days as a mild day.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Shoulders blue Chest blue Triceps blue Chest orange Lats orange Triceps orange
8 Reviews Rate this plan
axelbodybuilder4455
over 3 years ago #

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Thumb
about 3 years ago #

Shoulder workout???

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justfreak
about 3 years ago #

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8 Reviews
  • axelbodybuilder4455
    over 3 years ago #

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  • Thumb
    about 3 years ago #

    Shoulder workout???

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    • aquaman
      almost 3 years ago #

      i have an awesome shoulder workout ...if u want me to i could show u.

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  • justfreak
    about 3 years ago #

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  • prosborne
    over 2 years ago #

    I really enjoyed this workout, but make sure you have more like 90 minutes to complete the first three days. it is a long workout but it is pretty inclusive and hits pretty much all your body parts. I made a lot of great gains with this, especially in some of my more troubled spots. So I highly recommend this.

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  • Gonzo101
    over 2 years ago #

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  • 1234t
    over 2 years ago #

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  • dsbernsen
    over 2 years ago #

    Great workout plan! I got some great results following this. The only downside is that it takes so long to complete each workout. If you have the time I highly recommend this. If you don't have the time I'd still recommend it and just suggest cutting a set or two or an exercise and do what you can.

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