Arnold Schwarzenegger, the Austrian Oak, stands as a monument in the realms of bodybuilding, politics, philanthropy, and entertainment.
His indomitable spirit, coupled with an unwavering commitment to excellence, forged a legacy that transcends time.
While his achievements span diverse fields, it was his dominance on the physique stage, marked by seven Mr. Olympia wins, that etched his name into the annals of bodybuilding history.
Central to Arnold Schwarzenegger’s conquest of the bodybuilding world was his relentless training regimen, a force to be reckoned with.
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
Success in bodybuilding, Arnold Schwarzenegger’s style, extends beyond the confines of the weight room.
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.
Prepare for a grueling journey – a high-volume odyssey demanding ample time and unwavering dedication, outlined in Arnold Schwarzenegger’s ‘The New Encyclopedia of Modern Bodybuilding.’
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:
Shoulders
| 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 |
Arms
| 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 |
Forearms
| Barbell Wrist Curl | 4 x 10 |
| Reverse Wrist Curl | 3 x 10 |
Calves
- Seated Calf Raise: 4 x 10
Abs
| 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
Embarking on Arnold Schwarzenegger’s workout split necessitates a paramount resource: time. The morning workouts alone stretch into 32 sets, demanding one and a half to two hours.
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
For those not pursuing bodybuilding as a full-time career, Arnold Schwarzenegger’s exact split might be a stretch. Modify intelligently to align with your lifestyle:
Drop the Volume: Trim exercises or sets to streamline workouts while preserving intensity.
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
In a tale reminiscent of a Hollywood script, Arnold Schwarzenegger’s victory in the 1980 Mr. Olympia, post an unexpected attack, symbolizes his unwavering determination.
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.