Joseph Baena’s Workout Routine: Carrying on the Arnold Schwarzenegger Legacy

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Joseph Baena, the son of legendary bodybuilder and actor Arnold Schwarzenegger, may not have followed in his father’s footsteps to become a seven-time Mr. Olympia, but he’s undeniably inherited his passion for fitness

Joseph Baena’s commitment to his physique is evident in his rigorous workout routine, which includes six days of training per week, two-hour workout sessions, and 20 minutes of fasted cardio in the morning. 

joseph baena and patrick schwarzenegger
via joseph baena instagram

Recently, Joseph Baena took to Instagram to share his pull-day workout with fans, shedding light on how he hones his back muscles and maintains his impressive physique.

Joseph Baena’s Pull Day Workout Routine

Joseph Baena’s pull day workout consists of a series of exercises designed to target the muscles of the back and biceps. 

Let’s break down each exercise in his routine:

joseph baena workout
via joseph baena instagram


Joseph Baena starts his back workout with pull-ups, describing them as an essential exercise for filling up the back and widening the lats. 

Pull-ups are a foundational bodyweight exercise that challenges one’s relative strength – the ability to move one’s body weight against gravity. 

More reps on pull-ups indicate increased relative strength, contributing to a broader and more defined back.

Reverse-Grip Pulldowns

Next, Joseph Baena incorporates reverse-grip pulldowns using the cable lat pulldown machine. 

This exercise not only targets the lats but also engages the biceps more than traditional pronated-grip pulldowns. 

The underhand grip, with palms facing up, places less strain on the shoulders during the eccentric phase of the movement.

Barbell Bent-Over Rows

The barbell bent-over row is a compound exercise that primarily works the latissimus dorsi (lats). It also engages other back muscles, including the traps, rhomboids, and posterior deltoids. 

This exercise involves maintaining a bent-over position, which mimics the hip hinge required for deadlifts. 

It activates core and lower back muscles, making it an excellent complementary exercise for deadlift training.

Close-Grip Pulldowns

Close-grip pulldowns are another variation of lat pulldowns, using a neutral grip (palms facing each other) with a V-bar attachment. 

This movement targets the mid-back muscles, including the rhomboids, trapezius, and lats, while also involving the biceps in the pulling motion.

Chest-Supported Rows

Joseph Baena incorporates chest-supported rows, performed with dumbbells on an inclined bench. 

This variation effectively targets the upper back muscles and lats, providing a different angle for rowing motions. 

It engages muscle fibers in the back that may not receive as much stimulation from horizontal and vertical rowing exercises.

Barbell Bicep Curls

To round off his pull day workout, Joseph Baena includes barbell bicep curls. This exercise allows him to lift heavier weights than with dumbbells, promoting muscle growth in the biceps. 

Lifting heavier loads during bicep curls can contribute to greater hypertrophy and strength gains in the biceps.

Joseph Baena’s Bodybuilding Future: A Legacy of His Own

joseph baena bodybuilding competition
via joseph baena instagram

Despite his undeniable genetic predisposition for bodybuilding, Joseph Baena has yet to announce plans for an official bodybuilding debut. 

While he frequently shares Instagram posts striking poses reminiscent of his father and works out with renowned bodybuilder Mike O’Hearn, Joseph Baena emphasizes that he doesn’t feel pressured to follow in his father’s footsteps.

In a 2022 interview with Men’s Health, Joseph Baena expressed his motivation, drive, and contentment with pursuing his own path. 

He highlighted his passion for what he’s doing and his dreams, emphasizing that he doesn’t feel compelled to enter the world of acting or bodybuilding solely because of his family legacy. Instead, he finds joy in carving out his own unique journey.

Joseph Baena’s commitment to fitness and his dedication to pursuing his passions demonstrate that, while he carries the Arnold  Schwarzenegger name, he’s crafting a legacy of his own, one that prioritizes personal fulfillment and happiness above all else. 

Whether or not he chooses to step onto the bodybuilding stage, his journey serves as a testament to the importance of staying true to one’s dreams and aspirations.

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Tikkay Khan
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