Arnold Schwarzenegger’s Workout Routines | A Complete Guide

Get ready to pump up your muscles like the Terminator himself! Arnold Schwarzenegger’s workout routines are legendary in the fitness world. With a focus on heavy lifting and high-volume training, Arnold’s workouts are designed to push your body to its limits and build serious muscle mass.

The following workout routines will channel your inner bodybuilder and sculpt your physique. So, grab your weights and get ready to train like a champion! And if you’re interested in incorporating some ab exercises like Lebron James, check out these additional workout routines for a complete full-body workout.

Arnold Schwarzenegger’s Workout Routines:

I can give you the details of Arnold Schwarzenegger’s workout routines that have been made available to me through my training. Arnold’s workouts are legendary and are designed for building serious muscle mass. Here are some exercises that he’s known for:

1. Bench Presses:

First, there’s the bench press. This exercise consists of five sets of six to ten reps. Next, the cable crossovers come into play. Six sets of ten to twelve reps are recommended. For the flat bench flies, five sets of six to ten reps should do the trick. The dumbbell pullovers require five sets of ten to twelve reps. Finally, the incline bench press should be done in six sets of six to ten reps.

2. Dips & Effects:

To wrap it up, dips should be included with five sets, and each one should be done to failure. If you’re interested in following Arnold’s workout routines. Furthermore, there are several resources available, such as Arnold Schwarzenegger’s workout routine PDF and Arnold Schwarzenegger’s Blueprint to Mass. There’s even an Arnold Schwarzenegger workout app that you can download to help you stay on track.

3. Back Exercises:

If you’re looking for back exercises, Arnold has some great ones. You can find them by searching for “Arnold back workout.” And if you’re a beginner, there’s a workout routine specifically designed for you, called Arnold Schwarzenegger’s workout routine for Beginners. Finally, to complement your workouts, Arnold’s diet is worth considering, which can be found under “Arnold Schwarzenegger diet now.”

All 7 Days with Sessions – Arnold Schwarzenegger’s Workout Routines:

I have shared the major exercises that Arnold loved to perform in a day as his main routine. However, now, I will share all the exercises he used to do on all 7 days of a week dividing them into two major sessions. So, let’s start!

1. Day 1 (Monday)

Let’s start off with the first and most important day of the week that has a greater impact on the body after being rested for a day. Here is what Arnold used to do to this day,

(Day Session):

• Chest: Five sets of 6-10 reps of bench press, six sets of 10-12 reps of cable crossovers, and five sets of 6-10 reps of flat bench flyes.
• Front: 4 sets of chin-ups to failure, 5 sets of T-bar rows, 6 sets of seated cable rows, and 5 sets of stiff-legged deadlifts.
• Calves: standing calf raises (10 sets of 10 reps)

(Evening Session):

• Biceps: standing barbell curls (6 sets of 6-10 reps), seated dumbbell curls (6 sets of 6-10 reps), concentration curls (6 sets of 6-10 reps)
• Forearms: wrist curls (4 sets of 10 reps), reverse barbell curls (4 sets of 10 reps)

2. Day 2 (Tuesday)

Followed by Monday, this day makes sure that the body remains in shape and no other effects can ruin the posture. Take a look at the exercises that Arnold used to perform on Tuesday with taking a break.

(Day Session):

• Shoulders: military press (5 sets of 6-10 reps), seated dumbbell press (6 sets of 10-12 reps), side lateral raises (6 sets of 10-12 reps), bent-over lateral raises (5 sets of 10-12 reps)
• Triceps: close-grip bench press (6 sets of 6-10 reps), pushdowns (6 sets of 6-10 reps), French press (6 sets of 6-10 reps)

(Evening Session):

• Thighs: squats (6 sets of 8-12 reps), leg presses (6 sets of 8-12 reps), leg extensions (6 sets of 12-15 reps), leg curls (6 sets of 10-12 reps)
• Calves: seated calf raises (8 sets of 12 reps)

3. Day 3 (Wednesday)

Another day that makes sure that the body of the users remains in a good posture or balance for fast and efficient body-building actions. Here take a look at the main exercises that Arnorld used to perform on Wednesday.

(Day Session):

• Chest: incline bench press (6 sets of 6-10 reps), dumbbell pullovers (5 sets of 10-12 reps), dips (5 sets of to failure)
• Back: chin-ups (4 sets of to failure), barbell rows (5 sets of 6-10 reps), one-arm dumbbell rows (5 sets of 6-10 reps), hyperextensions (5 sets of 10 reps)
• Calves: standing calf raises (10 sets of 10 reps)

(Evening Session):

• Biceps: preacher curls (6 sets of 6-10 reps), standing barbell curls (6 sets of 6-10 reps), seated dumbbell curls (6 sets of 6-10 reps)
• Forearms: wrist curls (4 sets of 10 reps), reverse barbell curls (4 sets of 10 reps)

4. Day 4 (Thursday)

Normally, Arnold used to lift light weights on this day, however, sometimes he used to go for heavy weights and other complex exercises as long as his body used to work. However, for non-professionals, this routine can completely break down the body’s muscles.

(Day Session):

• Shoulders: Barbell press (5 sets of 6-10 repetitions), dumbbell press (6 sets of 6-10 repetitions), front dumbbell raises (5 sets of 6-10 repetitions), upright rows (6 sets of 10-12 repetitions).
• Triceps: 6 sets of 6-10 reps of lying triceps extensions, 5 sets of dips to failure, 6 sets of 10-12 reps of pushdowns.

(Evening Sessions):

• Thighs: squats (6 sets of 8-12 reps), leg presses (6 sets of 8-12 reps), leg extensions (6 sets of 12-15 reps), leg curls (6 sets of 10-12 reps)
• Calves: seated calf raises (8 sets of 12 reps)

5. Day 5 (Friday)

For many people, Friday is a chilling and resting day. However, for Arnold, it was another major working day. He used to work mainly on his chest on this day by lifting heavy weights and doing other stuff.

(Day Session):

• Chest: incline bench press (6 sets of 6-10 reps), cable crossovers (6 sets of 10-12 reps), bench press (5 sets and 6-10 reps).
• Front: 4 sets of chin-ups to failure, 5 sets of T-bar rows, 6 sets of seated cable rows, and 5 sets of stiff-legged deadlifts.
• Calves: Do 10 sets of 10 standing calf raises (10 repetitions per set)

(Evening Sessions):

• Biceps: six sets of six ten reps of preacher curls, six sets of six ten reps of standing barbell curls, and six sets of six ten reps of seated dumbbell curls
• Forearms: Reverse barbell curls (4 sets of 10 reps), wrist curls (4 sets of 10 reps).

6. Day 6 (Saturday)

Moving towards the weekend, Arnold made sure that all his focus remained on his chest and triceps to make them look even bigger. Here are the major exercises that Arnold used to perform on this special day.

(Day Session):

• Shoulders: 5 sets of 6-10 repetitions of military press, 6 sets of 10-12 repetitions of dumbbell press, 5 sets of side lateral raises, and 5 sets of bent-over side raises.
• Triceps: 6 sets of 6-10 repetitions of bench press; 6 sets of 6-10 repetitions of pushdowns; 6 sets of 6-10 repetitions of a French press.

(Evening Session):

• Thighs: 6 sets of 8-12 reps of squats, 6 sets of 8-12 reps of leg presses, 6 sets of 12-15 reps of leg extensions, 6 sets of 10-12 reps of leg curls
• Calves: Eight sets of twelve reps of seated calf raises

7. Day 7 (Sunday)

Arnold used to take a resting break on Sunday and focus on eating foods high in nutrients to keep his body balanced in both muscles and power. As well as his body was involved in complex workouts throughout the week.

I hope that helps give you a complete picture of Arnold’s workout routine. Again, I want to emphasize that this routine is not for everyone and should only be attempted by experienced lifters who have consulted with a trainer.

Frequently Asked Questions:

Final Verdict:

Arnold Schwarzenegger’s is one of the most iconic bodybuilders of all time, and his workout routines have become legendary in the fitness world. His intense training regimen, which focused on heavy lifting and high volume, helped him develop a physique that was both massive and symmetrical.

Schwarzenegger’s dedication to his craft and willingness to push himself to the limits inspires many aspiring bodybuilders. Moreover, There is no doubt that his routines have had a lasting impact on the fitness industry and will continue to do so for years to come.