Arnold Schwarzenegger Volume Workout Routines

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

Build Muscle
Split
Advanced
16 weeks
6
60-75 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar
Male
download pdfDownload Workout

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

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.

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
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 10
Upright 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 Goal
Wrist 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
Abs
Exercise Sets Rep Goal
Crunches 5 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.

Days 1, 3 & 5 - Chest, Back and Legs
Chest
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 8-12
Leg 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 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
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 6-10
Barbell 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 Goal
Standing 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

259 Comments+ Post Comment

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Posted Sun, 06/16/2019 - 16:14
Dani

And what sets should be do like supersets? any ideea

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Posted Wed, 06/12/2019 - 10:47
Tvoja manka

I think the first training is real but this second shit will be 6-8 hours long.
Nobody including steroid users can't traing that long with a normal intensity basically everyday.
You will be overtrained

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Posted Tue, 05/21/2019 - 12:51
matt beast

HEY I AM 15 years old and i use to bench 225 till i did the workout and now i can bench 275 wow i know

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Posted Mon, 04/15/2019 - 04:37
Mark

Hey!

could i do this routine in a calorie deficit? or is it to heavy in terms of recovery? should i superset back and chest when they are on the same day? it looks like i will be in the gym for 9 hours a day with chest, back and legs

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Posted Mon, 04/15/2019 - 03:02
Bobby

I like the idea of stretching. Do you think it’s a good idea to stretch in between sets, so that i don’t have to stretch out all the muscles used in the workout. Cause today i had to stretch for 20-30 minutes, and I would like to stretch in between and then only stretch for 10 minutes after

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Posted Sun, 04/14/2019 - 11:25
Kenneth

This is for workout variation number 2. Okay this is a LOOONG workout and then I thought, lets take the chest, legs and back workout. Do you think I should switch it up so on Monday I start with chest, and then on Wednesday I start with legs, and then on Friday I start with back, so that it's not chest that gets worked the hardest every time and then the others maybe not legs but back get worked a little less because I'm a little tired?

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Posted Sat, 04/13/2019 - 14:17
Kenneth

This is program number 2. It’s a long program, and I get kinda tired at the end of the workout. Do you think I should e.g. 2, 4 and 6 work shoulders first and some days triceps. So that they can get worked when I got most energy?

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Posted Fri, 04/12/2019 - 03:07
John

It says that you work calves and forearms every workout day is that too much or should I trust the legends program

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Posted Fri, 04/12/2019 - 10:08
JoshEngland

Hi John,

You can train both those muscle groups pretty frequently. Obviously, the frequency will depend on your individual ability to recover.

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Posted Wed, 04/10/2019 - 06:56
Lachlan

Are you supposed to do the chest all together and then the back exercises all together or should you do a chest exercise then a leg exercise then calf excercise?

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Posted Wed, 04/10/2019 - 11:19
JoshEngland

Hi Lachlan,

Yes, perform them all together.

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Posted Sat, 04/06/2019 - 02:15
Mikkel

So starting this program soon, but then I noticed it says you need to work calves and forearms everyday. This is the variation 2. I wondered if this isn’t too much or what

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Posted Mon, 03/18/2019 - 19:33
Mond

How long will i need to do variation 1 and 2? Do i do variation 1 for 16 weeks then switch to variation 2 for 16 weeks?

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Posted Tue, 03/19/2019 - 10:47
JoshEngland

Hi Mond,

Yes, that would be solid.

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Posted Mon, 03/18/2019 - 19:32
Mond

Manuel
I dont get it.. So, on varation #2, it trying to say that on 1,3,5 Day you'll do chest,back at A.M. and legs,calves,forearm,abs at P.M. ? Also, on Day 2,4,6 shoulders,Arms at A.M. and calves,forearm,abs at P.M.?
Please, explain it!

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Posted Mon, 03/04/2019 - 10:44
The Hunter

What's the rest time in between sets. 45 seconds, 60, 90, 2 minutes ? Thanks all

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Posted Mon, 03/04/2019 - 10:47
JoshEngland

Hi Hunter,

I'd probably go with 60 secs in between smaller accessory lifts and 90 secs on larger lifts.

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Posted Sat, 02/16/2019 - 19:53
Alex

How long will i need to do variation 1 and 2? Do i do variation 1 for 16 weeks then switch to variation 2 for 16 weeks?

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Posted Mon, 12/24/2018 - 02:01
Debarjya

Is variation 2 for mass building?

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Posted Wed, 01/02/2019 - 14:01
JoshEngland

Hi Debarjya,

Both will help you build mass.

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Posted Mon, 09/17/2018 - 10:22
shubham kumar

what amount of weights shoud be used?

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Posted Tue, 01/08/2019 - 00:54
Bryan

Ok dude you should use the amount of weight that will make you struggle a lot at the the last set and or before the last set MAKE SURE THAT YOU HAVE THE PROPER FORM increase the weight if it’s getting easier MAKE SURE to have a proper diet and track your macros and have 7-8 hours of sleep for recovery

Hope this helps buddy good luck with your training

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Posted Sun, 09/09/2018 - 14:20
Joe

How long does a gym session last for each day for variation 2?

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Posted Sun, 12/16/2018 - 22:32
Tyrone Shoelaces

It took me about 24 minutes to do Chest, Back, and Leg day and about 14 minutes to do shoulders and arms.

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Posted Sat, 07/21/2018 - 18:26
HarriShiv

Is it okay if I run this program while doing a semi cut and do a lot of cardio after each lifting sessions

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Posted Wed, 07/18/2018 - 07:06
Chris

What would be the percentages for this ?

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Posted Wed, 07/18/2018 - 08:31
JoshEngland

Hi Chris,

75-85% of your working max for each rep range.

Hope this helps!

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Posted Tue, 07/03/2018 - 20:00
Zack

Hi all, I've chosen to give this routine a try for the first time.
Is it better to do all of the chest exercises, followed by all of the back exercises? Or should I be staggering them back-and-forth? So far I've chosen to go back-and-forth between chest exercises, so that one muscle group can be rested while the other group is being worked, but I don't know if this is the best way to do the routine.

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Posted Sun, 12/16/2018 - 22:36
Tyrone Shoelaces

There is no wrong way to do this split. Get in there and throw some weights around! Punch your mom in her face and use her vagina as a protein source! It doesn’t matter we’re all gonna be in FEMA camps next year anyhow! Gainz!

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Posted Tue, 03/20/2018 - 19:23
Chase Walters

I was just wondering for variation 2 should I do chest and back in morning then legs later or all at once? Same for arm day....?

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Posted Wed, 03/21/2018 - 09:01
JoshEngland

Hi Chase,

You can do it either way depending on your schedule. The way it is written, it is meant to be performed all at once.

Hope this helps!

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Posted Thu, 02/22/2018 - 15:06
David

How can I get bigger and wht work outs can get me bigger and can u please send me the workouts

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Posted Thu, 02/22/2018 - 16:33
JoshEngland
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Posted Mon, 01/29/2018 - 10:47
SaleMMA

In my 6-7 ,my wish was to get big muscles like him,now i train just like him.
Thanx so much for this training!

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Posted Tue, 01/09/2018 - 09:48
David

Arnold was already training when he was 14 years old and trained very often, like everydag. Thats why he is used ti go 6 times a week at the gym. But guys don't take anabols, because your dick is going to be smaller en tinier and if you are old you are just a swallowed man.

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Posted Sun, 01/14/2018 - 10:04
moses

im 21 years and i started training last year 2017 so need to be motivated about bodybuilding

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Posted Fri, 10/06/2017 - 08:48
Rob

So how would you do the advanced routine? Would you use pyramid sets, straight sets? Is every set to failure or near failure?

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Posted Fri, 10/06/2017 - 09:03
JoshEngland

Hi Rob,

You can do either or. Whichever your prefer. Both will help you get to a similar goal.

You don't want to take your sets to failure. Try to finish each set feeling as though you have one more rep left in the tank.

Hope this helps!

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Posted Thu, 09/21/2017 - 08:21
raymond

How long should I stay with variation 1 before moving to variation2

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Posted Thu, 09/21/2017 - 08:35
JoshEngland

Hi Raymond,

Personally, I'd perform each variation for 8 weeks at a time.

Hope this helps!

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Posted Fri, 10/21/2016 - 11:11
Rick

On variation 2 can you superset the chest and back workouts and the bicep and tricep workouts and still see good results. I'm all for doing them separate but, I want to cut down the workout time if at all possible. I'm very busy and don't have more than an hour and a half each day to workout. I've been doing this for about a week so far and it seems to be working for me. I just want to do if this is beneficial in the long run. Any advice is greatly appreciated.

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Posted Mon, 06/27/2016 - 04:40
Reese Da Beast McArn

I recently just got back in the gym after taking two years off; I started on Arnolds blue print to mass and it has worked out well for me. It's been six weeks and ive seen mad gains no roids just protein shakes. It's time for me to venture a little and create my own spilt while still implementing a lot of Arnolds routine from this and his blueprint. My whole life I have been a natty, but will I knock Arnold and his routine hell no the man still knew how to pump iron the right way to get big roids or not... I get compliments and asked all day what I take because of Arnolds routines.... If you have the drive, focus, and commitment you can reach your goals....

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Posted Fri, 04/01/2016 - 17:54
Manuel

I dont get it.. So, on varation #2, it trying to say that on 1,3,5 Day you'll do chest,back at A.M. and legs,calves,forearm,abs at P.M. ? Also, on Day 2,4,6 shoulders,Arms at A.M. and calves,forearm,abs at P.M.?
Please, explain it!

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Posted Tue, 02/12/2019 - 06:52
Joe

Arnold would always be looking at the his weakest bday parts so he would always train them every day . In his PM work out.

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Posted Tue, 02/23/2016 - 09:44
Josh

I am all natural body builder and 44 years old. The only things I take besides protein is a natural test booster and estrogen blocker. Yes, I have a full time job and 4 daughters. Listen folks. This workout works. You can't have any excuses. You gotta eat clean and you gotta pump the weight. There are plenty of excuses not to do it. But you have to overcome those as well. What I have learned with this routine is it is IMPORTANT to do perfect form! Don't focus on the amount of weight, do the exercises properly and breath. You will see the results. You don't need steroids to be huge.

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Posted Fri, 11/27/2015 - 14:57
Daniel Vasquez

How long should I do variation #1 for?

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Posted Sun, 07/10/2016 - 02:43
prash

...any variation can be tried for 6 weeks followed by a week rest/ deload n then a new variation...

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Posted Fri, 11/27/2015 - 14:54
Daniel Vasquez

How many weeks should I do variation #1 before moving to variation #2?

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Posted Fri, 11/06/2015 - 23:26
Chase Gambill

Can a natural bodybuilder train each muscle group three times a week on the six day split, and recover while making gains.

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Posted Thu, 07/30/2015 - 10:59
Tomer

I admire Arnold Schwarzenegger's workouts, body, nutrition tips,etc. but I actually thinks that people should take example from people who doesn't take steroids and all those "get big and lean" supplaments. I really don't think that those people are healthier than the average guy who eats healthy and workout three times a week, and i actually think that that average guy is much healthier.