His indomitable spirit, coupled with an unwavering commitment to excellence, forged a legacy that transcends time.
In this exploration, we delve into the Arnold Schwarzenegger Workout Split – a regimen that mirrors the man himself, larger than life and unyielding.
Before You Begin: Beyond the Iron
Acknowledging that muscle mass isn’t sculpted in isolation, one must grasp the holistic approach Arnold Schwarzenegger embraced. However, it’s vital to recognize that his genetic predisposition played a role in his success, a factor beyond replication.
Tempering expectations is paramount, for adopting Arnold Schwarzenegger’s workout split won’t alter bone structure, height, or limb length.
The Arnold Schwarzenegger Workout Split: Crafting a Masterpiece
A golden-era bodybuilder, Arnold Schwarzenegger’s Level 1 Exercise Program unveils a six-day body part double split, spanning nine workouts with one dedicated day of rest. Brace yourself this isn’t for the faint-hearted.
Monday, Wednesday, and Friday:
Morning – Chest
|Barbell Bench Press||4 x 10,8,6,4|
|Barbell Incline Bench Press||4 x 10,8,6,4|
|Dumbbell Flye||3 x 10,8,6|
|Dip||3 x 15,10,8|
|Pullover||3 x 15|
Morning – Back
|Weighted Chin-Up||4 x 10+|
|Close-Grip Chin-Up||4 x 10|
|T-Bar Row||4 x 15,12,8,6|
|Barbell Row||4 x 8-12|
Evening – Legs
|Squat||4 x 10,8,6,4|
|Front Squat||4 x 10,8,8,6|
|Hack Squat||3 x 10|
|Leg Curl||4 x 20,10,8,6|
|Standing Leg Curl||4 x 10|
|Straight-Leg Deadlift||3 x 10|
Evening – Calves
|Donkey Calf Raise||4 x 10|
|Standing Calf Raise||4 x 15,10,8,8|
Evening – Abs
|Crunch||3 x 25|
|Bent-Over Torso Twist||100 Reps on Each Side|
|Machine Crunch||3 x 25|
|Crunch||1 x 50|
Tuesday, Thursday, & Saturday:
|Behind-the-Neck Overhead Press||5 x 15, then 4 x 10,8,8,6|
|Lateral Raise||4 x 8|
|Bent-Over Lateral Raise||4 x 8|
|Dumbbell Shrug||3 x 10|
|Barbell Curl||5 x 15,10,8,6,4|
|Incline Dumbbell Curl||4 x 8|
|Concentration Curl||3 x 8|
|Skull Crusher||4 x 15,10,8,6|
|Cable Triceps Pressdown||3 x 8|
|Single-Arm Triceps Extension||3 x 10|
|Barbell Wrist Curl||4 x 10|
|Reverse Wrist Curl||3 x 10|
- Seated Calf Raise: 4 x 10
|Reverse Crunch||4 x 25|
|Seated Twist||100 Reps on Each Side|
|Vertical Bench Crunch||4 x 25|
How It Works: Embracing the Grueling Odyssey
Arnold Schwarzenegger’s workout split, unembellished and practical, demands no secret techniques. It’s about a robust work ethic and investing significant time in the gym.
The split pairs antagonistic muscle groups, maximizing the upper-body pump.
Each session unfolds as a meticulous dance of compound and isolation exercises, emphasizing symmetry and proportion.
What You’ll Need: Commitment and Resources
Additionally, a well-equipped gym becomes a sanctuary for executing free weight, cable, and machine exercises integral to this plan.
Allocate 15 to 20 hours weekly for training, and access to a fully-furnished weight room is non-negotiable.
Modify for Practicality: Adapting to Reality
Up the Intensity: Push sets closer to failure to enhance workout effectiveness and stimulate growth.
Use Supersets: Pair exercises to save time without compromising results.
For Beginners: A Word of Caution
Arnold Schwarzenegger’s split is an advanced routine. Beginners should steer clear and initiate their journey with foundational programs, building a robust base before embracing the Austrian Oak’s intensity.
Understanding Workout Splits: Tailoring to Your Needs
Workout splits, the backbone of a bodybuilder’s routine, partition muscles for dedicated training.
Explore alternatives if Arnold Schwarzenegger’s isn’t feasible:
Upper-Lower Split: Ideal for beginners, targeting the overall upper or lower body in each session.
Push-Pull-Legs Split: Divides upper body into push and pull workouts, with a separate leg day.
Body Part Split: Advanced, flexible, and diverse, targeting specific muscle groups in each session.
Lift Like the Oak: A Tribute to Greatness
While adopting his split might not guarantee Sandow trophies, it’s a homage to a legend. Enter Arnold Schwarzenegger’s arena – train, persevere, and unleash the beast within.