..from "How to Gain Weight, Train Hard, Get Massive" by Arnold Schwarzenegger as told to Gene Mozee (Ironman, March 1994)... "Heavy movements stimulate the deep lying muscle fibers that lighter movements n ever reach. The objective is to use fewer exercises, employ heavier poundages an d train your whole body in one workout. I gained most of my weight and massivene ss on a program of 10 exercises that I performed three times a week. After I rea ched a satisfactory bodyweight, I changed over to the more advanced split system and began training six days a week." "If you need to put on 20 pounds or more, the following program is for you." Gain Weight Routine Squats 5 x 8,8,6,6,6 Bench Presses 5 x 8,8,6,6,6 Incline Presses 5 x 8,8,6,6,6 Wide Grip Chins 5 x 8 10 Bent Over Rows 5 x 8,8,6,6,6 Behind the Neck Presses 5 x 8,8,6,6,6 Barbell Curls 5 x 8,8,6,6,6 Lying Triceps Extensions 5 x 8,8,6,6,6 Deadlifts 5 x 3 5 (building up to one max set) Machine Calf Raises 5 x 10 15
Mon, Wed, Fri Chest: Bench press 5 x 6 10 Flat bench flyes 5 x 6 10 Incline bench press 6 x 6 10 Cable crossovers 6 x 10 12 Dips (body weight) 5 x failure Dumbell pullovers 5 x 10 12. Back: Wide grip chins (to front) 6 x failure T bar rows 5 x 6 10 Seated pulley rows 6 x 6 10 One arm dumbell rows 5 x 6 10 Straight leg deadlifts 6 x 15 Legs: Squats 6 x 8 12 Leg press 6 x 8 12 Leg extensions 6 x 12 15 Leg curls 6 x 10 12 Barbell lunges 5 x 15 Calves: Standing calf raises 10 x 10 Seated calf raises 8 x 15 Oneplegged calf raises (holding dumbells) 6x12 Forearms: Wrist curls (forearms on knees) 4 sets, 10 reps Reverse barbell curls 4 sets, 8 reps Wright roller machine to failure Abs: ½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop. Tues, Thurs, Sat Biceps: Barbell curls 6 x 6 10 Seated dumbell curls 6 x 6 10 Dumbell concentration curls 6 x 6 10 Triceps: Close grip bench presses 6 x 6 10 Pushdowns 6 x 6 10 French press (barbell) 6 x 6 10 One arm triceps extensions (dumbell) 6 x 6 10 Shoulders: Seated barbell presses 6 x 6 10 Lateral raises (standing) 6 x 6 10 Rear delt lateral raises 5 x 6 10 Cable lateral raises 5 x 10 12 Calves , Forearms & Abs: Same as Monday, Wednesday, Friday workout
The Reg Park Beginner Routine Here is a workout that he and Arnold used with great success (provided by Kaya P ark, Reg's grandson) Workout A Back Squats 5x5 Chin Ups or Pull Ups 5x5 Dips or Bench Press 5x5 Wrist Work 2x10 Calves 2x15 20 Workout B Front Squats 5x5 Rows 5x5 Standing Press 5x5 Deadlifts 3x5 (2 warm up sets and 1 "stabilizer set") Wrist Work 2x10 Calves 2x15 20 Week 1: A, B, A Week 2: B, A, B Week 3: A, B, etc Reg Park's Power Training Schedule 1 To be performed 3x/week for 5 weeks before continuing onto Schedule 2 Back Squat 5x5 Bench Press 5x5 Power Clean 8x2 Standing Press 5x5 Barbell Curl 3x5 strict, add 20 30lbs then 2x5 cheat curls Deadlift 5x1, working up to a top weight (Only performed on Day 3) Beginners s hould do 1x5 Schedule 2 To be performed 3x/week for 5 weeks. Front Squat 5x5 Clean and Press, warmup w/ 2 sets of 2, 5x2 Stabilizing sets. Optionally perform 2 more sets of 3 Push Jerks Upright Row 5x5 Dips 5x8 Dumbbell Curls 5x5 Deadlift 5x1, working up to a top weight (Only performed on Day 3) Beginners s hould do 1x5