arnold schwarzenegger workout book pdf free download Arnold’s “Golden 6” 3-Day Full-Body Workout. Which reminds of the legend Mike Mentzer, who also used and recommended 3-day full-body training plans (especially earlier in his career). And…that’s exactly how I train today. I simply get better results. I can generate direct growth stimulation in every single muscle 3 times a week , as opposed to once a week with a split routine. So before we look at Arnold’s routine , let me tell you that my free Targeted Hypertrophy Training workout will have you train your whole body with 19 total sets to failure on Monday and Friday, with 17 sets on Wednesday. But…there is also a 5-day split rotuine for you to cycle it with (alternating every 10 weeks). Download the totally free 3-day and 5-day/wk THT training routines; just enter your details below for immediate download. Don’t worry, there’s no spam, no BS, no weirdness. You’re about to get the best gains of your life… Arnold’s Golden Six Workout. So there are 20-21 sets to train your whole body across 6 different exercises. There are no weights for both chin-ups and sit-ups. Just do as many reps as you can to failure. Note: You might want to grab Arnold’s Encyclopedia of Modern Bodybuilding (UK link), since it’s pretty much the bible of bodybuilding! Do I recommend this workout? Yes, but only for beginners (less than 6 months training experience). Beyond that, there isn’t enough variation in exercises for full development. And there aren’t enough isolation exercises. For example, there is no direct targeting of the triceps like push downs, or shrugs for the traps.The best hypertrophy workout includes both compound and isolation exercises. I’ve said before to think of compound exercises as the bombs and isolation exercises as the snipers . You need both. Do you like this Golden Age of Bodybuilding Stuff? If so, I have put together 6 techniques from the “Golden Era ” that Arnold and others guys used to jack up their training intensity and ignite more growth. Enter your details below to get them immediately… Thanks! Here's what you wanted. Enjoy. So, give this a go if you’re within your first 6 months of training, then get your butt onto THT ! As I said above, you will train every muscle in your body with 19 total sets to failure on Monday and Friday, and 17 sets on Wednesday with a variation of compound and isolation movements. And… IT’S DAMN EFFECTIVE! Arnold Schwarzenegger Workout Routine. What does Arnold Schwarzenegger’s workout routine look like? Arnold Schwarzenegger is an Austrian-American actor, former bodybuilder, producer, director, and businessperson. Schwarzenegger holds multiple records in bodybuilding and he has won Mr. Olympia 7 times. Schwarzenegger is one of the most iconic bodybuilders in the game and many young bodybuilders consider him as their biggest inspiration. Within this article, we’ll discuss Arnold Schwarzenegger’s workout routine, diet, and supplements: Current Stats. Height: 188 cm – 6’2″ Weight: 106 kg – 235 pounds Age: 73 years old Birthday: 30th of July, 1947 Accolades: Mr. Olympia, Winner 1973. Workout Principles. In Schwarzenegger’s autobiography “Encyclopedia of Modern Bodybuilding”, he has revealed that he followed up a workout program that made him focus on the most important body parts twice a week. Schwarzenegger also has a lot of tips on how to manage your diet, he means that’s it important to take a multivitamin daily and to skip the dessert for the best result. Recommended Supplement Stack. Arnold Schwarzenegger’s Workout Routine. When Arnold Schwarzenegger prepared for Mr. Olympia he followed a strict and effective workout program. He looked to train each of his body parts to the maximum. His workout routine features basic exercises and weight training including main lifts. When he prepared for competitions he normally went to Gold’s Gym in California. Here is Arnold Schwarzenegger’s workout routine: Monday and Thursday: Chest, Abs, and Back. On Monday, Schwarzenegger performs a chest, abs, and back routine by doing a total of 5 exercises. Here is Arnold Schwarzenegger’s chest, abs, and back routine: 1. Flat-Barbell Bench Press and Barbell-Incline Bench Press (5 sets, 30, 12, 10, 8, 6 reps) 2. Dumbbell Flyes and Dumbbell Pull-Over (5 sets, 30, 12, 10, 8, 6 reps) 3. Wide-grip Chin-Up (4 sets, reps to failure) 4. Hanging Leg Raise (5 sets, 25 reps) 5. Bent-Over Barbell Row and Bent-Over Two-Dumbbell Row (5 sets, 30, 12, 10, 8, 6 reps) Tuesday and Friday: Shoulder, Arm, and Triceps. On Tuesday, he hits a shoulder, arm, and triceps routine by doing a total of 7 exercises with an average of 5 sets and 30 reps. Here is Arnold Schwarzenegger’s shoulder, arm, and triceps routine: 1. Clean and Press (5 sets, 5 reps) 2. Standing Dumbbell Press and Front Dumbbell Raise (5 sets, 30, 12, 10, 8, 6 reps) 3. Lateral Raise, Upright Row, and Barbell Curl (5 sets, 30, 12, 10, 8, 6 reps) 4. Incline Dumbbell Curl, Concentration Curls, and Close-Grip Barbell Bench-Press (5 sets, 30, 12, 10, 8, 6 reps) 5. Barbell Skull-crushers and Dumbbell One-Arm Triceps-Extension (5 sets, 30, 12, 10, 8, 6 reps) 6. Wrist Curls and Reverse Wrist Curls (5 sets, 30, 12, 10, 8, 6 reps) 7. Decline Sit-up (5 sets, 25 reps) Wednesday and Saturday: Legs. On Wednesday, Schwarzenegger performs a legs routine by doing 6 different exercises. Here is Arnold Schwarzenegger’s legs routine: 1. Barbell Squat and Stiff-Legged Barbell Deadlift (5 sets, 8-12 reps) 2. Good Morning (5 sets, 8-12 reps) 3. Barbell Lunge (5 sets, 8-12 reps) 4. Leg Extensions and Seated Leg Curl (5 sets, 8-12 reps) 5. Standing Calf Raises and Seated Calf Raise (5 sets, 8-12 reps) 6. Kneeling Cable Crunch (4 sets, 25 reps) Sunday: Rest. On Sunday, Arnold Schwarzenegger rests and refuels his system with healthy food. Arnold Schwarzenegger’s Diet. Arnold Schwarzenegger put a lot of effort to focus on a healthy diet. He is not shy to refuel his system with lots of vegetables, fats, and grains. He enjoys eating red meat, bacon, and egg yolks as well. Arnold Schwarzenegger Volume Workout Routines. The following are two typical workouts and split structures used by 7 time Mr. Olympia Arnold Schwarzenegger. They features a high frequency and high volume approach, training each major muscle group 2-3 times per week. Arnold's Stats. 7 time Mr. Olympia - 1970-75, 1980 Height - 6'2" Weight - 235 lbs Arms - 22 inches (Many sources claim this number to be inflated) Chest - 57 inches Waist - 34 inches Deadlift - 710 pounds Bench Press - 440 pounds Squat - 470 pounds. Recommended: Need help building muscle? Take our Free Muscle Building Course. Arnold's Eating Plan. Arnold backed up this hardcore style of training with plenty of food, and a focus on good nutrition. He structured his eating plan using the following principles: Frequent Feeding - 5-6 feedings per day: 3 whole food meals and 2-3 whole food "snacks". Calories - Up to 5,000 calories per day. Protein Intake - 300 plus grams of protein. Post-Workout Carbs - Carbs within 30 minutes after finishing a workout. Protein Shakes - Use if needed to get in your daily protein. Arnold Schwarzenegger Workout Variation #1. Each major bodypart is trained 2 times per week. This Arnold Schwarzenegger workout variation was featured in the book The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger and Bill Dobbins. Day 1 - Chest and Back Day 2 - Shoulders and Arms Day 3 - Legs and Lower Back Day 4 - Chest and Back Day 5 - Shoulders and Arms Day 6 - Legs and Lower Back Day 7 - Rest. Notes : Attempt to reach failure around 10 reps for your first set of each exercise. Arnold Schwarzenegger Chest & Back Workout. Exercise Sets Rep Goal Bench Press 3-4 10 Incline Bench Press 3-4 10 Dumbbell Pullovers 3-4 10 Chin Up 3-4 10 Bent Over Row 3-4 10 Deadlift 3-4 10 Crunches 5 25. Arnold Schwarzenegger Shoulders & Arms Workout. Exercise Sets Rep Goal Barbell Clean and Press 3-4 10 Dumbbell Lateral Raise 3-4 10 Upright Row 3-4 10 Military Press 3-4 10 Standing Barbell Curl 3-4 10 Seated Dumbbell Curl 3-4 10 Close Grip Bench Press 3-4 10 Standing Barbell Tricep Extension 3-4 10 Wrist Curls 3-4 10 Reverse Wrist Curls 3-4 10 Reverse Crunch 5 25. Arnold Schwarzenegger Legs & Lower Back Workout. Exercise Sets Rep Goal Squat 3-4 10 Lunge 3-4 10 Leg Curl 3-4 10 Stiff Leg Deadlift 3-4 10 Good Mornings 3-4 10 Standing Calf Raise 3-4 10 Crunches 5 25. Arnold Schwarzenegger Workout Variation #2. Each major bodypart is trained 3 times per week. This Arnold Schwarzenegger workout variation is a typical example of his higher frequency workouts. Day 1 - Chest, Back and Legs Day 2 - Shoulders and Arms Day 3 - Chest, Back and Legs Day 4 - Shoulders and Arms Day 5 - Chest, Back and Legs Day 6 - Shoulders and Arms Day 7 - Rest. Arnold Schwarzenegger Chest, Back, & Legs Workout. Exercise Sets Rep Goal Bench Press 5 6-10 Dumbbell Flye 5 6-10 Incline Bench Press 6 6-10 Cable Crossovers 6 10-12 Dips 5 Failure Dumbbell Pullover 5 10-12 Wide Grip Pull Up 6 Failure T Bar Row 5 6-10 Seated Pulley Row 6 6-10 One Arm Dumbbell Row 5 6-10 Stiff Leg Deadlift 6 15 Squat 6 8-12 Leg Press 6 8-12 Leg Extension 6 12-15 Leg Curl 6 10-15 Barbell Lunge 5 15 Standing Calf Raise 10 10 Seated Calf Raise 8 15 One Leg Dumbbell Calf Raise 6 12 Wrist Curl 4 10 Reverse Barbell Curl 4 8 Wrist Roller Machine 4 Failure Non-Stop Abs Training 30 Minutes By Instinct. Arnold Schwarzenegger Shoulders & Arms Workout. Exercise Sets Rep Goal Barbell Curl 6 6-10 Seated Dumbbell Curl 6 6-10 Dumbbell Concentration Curl 6 6-10 Close Grip Bench Press 6 6-10 Tricep Pushdown 6 6-10 Barbell French Press 6 6-10 One Arm Dumbbell Tricep Extension 6 6-10 Seated Barbell Press 6 6-10 Lateral Raise 6 6-10 Rear Delt Lateral Raise 5 6-10 Cable Lateral Raise 5 10-12 Standing Calf Raise 10 10 Seated Calf Raise 8 15 One Leg Dumbbell Calf Raise 6 12 Wrist Curl 4 10 Reverse Barbell Curl 4 8 Wrist Roller Machine 4 Failure Non-Stop Abs Training 30 Minutes By Instinct. FAQs about Arnold’s Workout Routine. Listed below are some of the most common questions asked about the program above. Read through them and see if they address any of the questions you may personally have. If you don’t see your questions, please feel free to leave us a comment down below and we will do our best to respond. We may even add it to this list if we think others may have a similar question. 1. What Supplements Should I Take? Supplementation is highly individualized based on the person performing the routine and what their diet looks like – not to mention goals. For someone who is trying to add lean body mass, adding creatine into your pre or post workout regimen would be beneficial. Simply take it at the same time each day and aim for about 5g daily. If you struggle to get enough protein in your diet, a protein supplement may also be beneficial. And if you struggle to eat enough calories, adding drinkable calories, such as those in a mass gainer, might also help you accomplish your goals. On the other end of the spectrum, if you are in a fat loss phase, you may want to add a multi-vitamin and fish oil to your supplementation. As we cut down on our food intake, a lot of times we also cut down on our nutrient intake. A multivitamin can help with this. Likewise, those on fat loss diet plans may not consume enough fatty fish in their diet. A fish oil supplement may prove to be a beneficial add in this scenario. 2. How Much Cardio Should I Do? With the amount of activity Arnold’s high volume training style calls for, I wouldn’t recommend any additional cardio. Instead, I’d recommend focusing on getting adequate rest outside of the gym. If, however, you feel you need to do something, it is recommended that you add in walking as a form of active recovery to help push out some of the lactic acid that will inevitably by chilling in your muscles with this amount of volume. 3. Which Arnold Workout Variation Would Yield Better Results? It depends on your goal. I’d recommend performing the first variation over the second for most people simply based on the time restraints most have. Both incorporate a lot of volume which isn’t suitable or necessary for most lifters. However, it worked for Arnie and if you want to train like the legend, by all means go for it. 4. How Much Sleep and Water is Recommended? Here’s the difference between Arnold and you. Arnold was a professional bodybuilder. You’re likely not. At minimum, you should be sleeping 8-10 hours nightly with this routine. Arnold was also likely able to nap between workout sessions during the day, which would be valuable for you as well to optimally recover. But again, you're probably not a professional bodybuilder with the ability to do that. In terms of water, drink at least half of your body weight in ounces and an additional 20 ounces after your workouts. Once you’ve hit that number in a day, drink based on your thirst. 5. How Would You Warm Up? Everyone warms up differently. Work out any problem areas you may have with a foam roller and lacrosse ball. Then perform a few dynamic stretches relevant to the muscle groups you are training that day. If you need help figure out what this might look like, you’ll find this article helpful. 6. Do I have to Work Out Twice a Day? No. You don’t. Arnold did, but you certainly don’t have to. In fact, depending on certain factors, you might have better results from training once daily. That’s why I suggested the first variation for most people in a previous answer. 7. Won’t This Workout Cause Overtraining? It certainly could. Or, depending on your age, diet, and lifestyle, it may not. I said it before, and I will say it again. This was Arnold’s style of training. He was one of the greatest bodybuilders of all-time. His genetics were insane. You probably aren’t a competitive bodybuilder. You may have good genetics, but they’re probably not Arnold level. Experiment and do what feels right. 8. How Long Should You Rest Between Sets? I would recommend resting as needed to fully recover from each set during your workouts. If you want to put a time limit on things, 2 minutes on big lifts, 60-90 seconds on accessory lifts, and 30-45 seconds for isolation lifts should do the trick. Join over 500k subscribers who get a free weekly email with the latest workouts, expert advice, videos and deals from Muscle & Strength. Steve Shaw. 313 Comments. I do the first one only I super-set the whole program 4 exercises per body part so no more than 40 odd sets a session 8 to 12 reps 60 seconds between sets and I do the lot in 45 mins. I'm 55. I reduce the reps to 6 to 8 and that takes a bit longer 55 odd mins. There is no way you can do all them exercises at one's with out getting 1or2 naps in a day theses exercises are ment for maximum lift and full power pushing a set of 6. And reps of 10 .. At maximum wait will take you 3 to 5 minutes to recover that's the only why Arnold Schwarzenegger did it even if you was to do it you would be doing sets 6 Reps of 20 to 30 non-stop to get the same results with 1 minute of rest time and the only why to know that you are doing it right is when your muscles are cramping on the last set because that's what that exercise was designed for there is a one individual muscle at a time Common Sense should tell you that. Hi !! Will the second variation workout only take 75mns please ? Or should i divise it and work it twice a day ? I guess it’s personal preference me personally i would do half and half my self I feel I would get a better workout doing it this way. Im looking to bulk up im 26yr old man 6ft and 72kg anybone got good work out plans to gain mass. So with these workouts did Arnold do the same workout 2 times a day? this is what is confusing to me. AM workout variation #1 ..does that mean my pm workout would be variation #2? No volume one. -is for one day and- volume 2- is for day 2. Thay are just some exercises for you to do to make sure that you can do everything 3 sets of 10 reps .. So you can do the full body workout as listed below volumes 1 and 2. No there to difference variations of training the muscle groups so variation one is train the muscles twice per week and variation 2 is train muscles three times per week. For example you Could train variation 1 in one session or if you wanted to train half the session in the morning and the other half of the session in the evening. Hi, how do you log your training, using a App or a pencil :) Thanks Andy. How would you tone down this w/o for us mere mortals that have a 8-10 hour job and family duties and responsibilities? Keep the same number of exercises and split the sets in half? 43 years old 5’9 220lbs 40” waist. Hey Carlos - I would suggest a different workout. Are you looking to gain muscle, lose fat, etc? Losing fat is my main goal at the moment. I use to lifet all the time and I was pretty big ..i just started working out again I'm doing everything that Arnold did in the old days and the results are very fast and very good i left the maximum I can left it's always been my dream to get as big as Arnold Schwarzenegger he's always been my role model an expired me to be my best and never give up is it healthy to left as much as you can? because I keep on getting in a rut I'll jump up to 15 to 30 bia. at a time ever week then another a week I make a 20bia drop is this normal?? Hey greg - if your strength is fluctuating this much, it makes me question your recovery. How is your sleep and nutrition? my sleeping is good 5-8 hrs a night and my newtrents are good as far as I know sometimes I have to left my maxim weight as fast as I can go and the next time I have to push as hard as I can and for some reason my musels will not get sore and my body keep on craving to lift more weights weighs like I can't get enough of it and on my day of rest my body feels as it need and wants to work out making it very hard for me to stay away from me to rest and if I don't left then my body will reject and struggle on the next work out then I have to shock my muscles for 2 days and start all over again doing everything 7sets of 18reps just to get back to where I was before with a 20bia to 30bia drop and I do and the muscle confusement to it every time I lift weights I never repeat the same previous workout with the next workout. Hi!! Thanks for the clarification. it says abs every day should I workout and daily or not? Isn't it bad? Also, it says sets 5 reps 25 each set I need to do 25 reps? Yes, follow the program as written. For the 5 sets of 25 reps, you'll do 25 reps each set. When could I workout on my traps?? Hey Jordan - because of the volume of this routine, it is not recommended to add any additional exercises. Hi!! In the first type of workout the one with rep goal 10 should I do 10 reps per set or what?? Hey Jordan - you'll aim to do 10 reps per set. Hello!! I’m starting this workout tomorrow and I was wondering for each set I need to do 10 reps? I was just curious if I could do this workout plan on a cut. Please help me differentiate in how much calories and carbs one need if he follows 2nd program for shredding if he weighs right now 85 kilos. Providing not loosing all those hard earned muscle in gaining phase of arnold mass program. You'll need to find your BMR first to know where to start. Once you have that I recommend staying in a 500-800 caloric deficit for cutting. Here's a link to our BMR tool to help you get started. https://www.muscleandstrength.com/tools/bmr-calculator. I just don't get how many reps and sets should I do the second time?Should I just go sets 6 reps 6-10 all the time every single time or? You find a weight that you can do between those reps. 6 being the least and 10 being the most. For example, you can only do 185 for 8 reps. Keep doing 185 until you can do it for say 11 or more reps. Then you up the weight so that you can't lift it pass 10 reps. Each time you can lift a weight more than 10 reps, you add more weight. This means you're getting stronger. Hi! I wonder if there is a Franco columbo training regime with helpful vids how to proper do them because this site is the best with showing how you do the the proper Techniques of the training. Not currently - but we could certainly look at adding one. Thank you for the suggestion! So no mention anywhere in the article about his steroid cycle? To fool regular people into thinking that just by following this routine they'll look like Arnold is dishonest and dangerous. It could end up injuring someone. For you to say that is fool hearted. Everyone that is into the bodybuilding scene is on some sort of performance enhancing supplement or "drug." You are looking at this article in a manner of ignorance, to the fact that you believe that someone wrote this for the intent to be dishonest. Believing that someone has some diabolical plan behind this article for lifters to follow and get injured is ignorant. After looking at this and expecting there should be information exposing facts around Arnold's steroid usage is ignorant. Now, there are a lot of things about the fitness industry that are dishonest, that I can agree with. You don't need to be taking steroids to get big or strong, if you do the exercises safely and to YOUR experience level YOU will get stronger and bigger that's just fact, regardless of steroid usage or not. The whole purpose of an article like this is to bring forth some light on a legends lifestyle and lifting habits. If people choose to follow this type of a program it is most likely they choose so to challenge themselves. Fitness is a journey of learning about new heights one can reach, so someone chooses to follow this program it is encouraged that they do other studying about fitness to ensure they do "everything right." They warm-up, they lift with good form, they practice other safety measures, and they keep a good cool down and recovery regime. People will yield results and people can learn knew things about themselves. But someone that doesn't warm-up, slams weights around with bad form, and does nothing in the way of recovery says things about this program being "dishonest," and, "dangerous." So would you recommend this work out for fat loss/reduction, (cutting) whatever you want to call it, after a solid 4 month bulk? Bodybuilding Routines That Work! Arnold's Workout for Beginners. Bodybuilding routines that work are important for getting bigger and stronger, which bring many advantages in sports and life. You can choose which weight class you enter in, give yourself a mental boost, and intimidate your opponent. Weight training is one of the best methods of strength training! If you want to start weight training safely and effectively, with the best info, diet, and routines, check out the 5 Day Beginner Weight Training Course! Overview. First off, since you are interested in increasing muscle growth, or hypertrophy training, you need to keep your muscle building workouts in the 6-12 repetition range. This is the best range of repetitions for stimulating muscle growth, and also gives you that great ‘pump’ at the end of your workout. This will give you a bodybuilder’s routine. While I personally don’t like bodybuilding because of the emphasis on appearance over substance and strength, a bodybuilding style routine is the best choice for gaining muscle mass. Also, regardless of which routine you use to gain weight you need to remember to EAT TONS OF FOOD! You need to eat lots of food to gain muscle, so don’t try going on a diet. Bulk up on healthy lean meats, green vegetables, and whole milk; extra calories will go to building the muscle you want. Sample Beginning Workout. The following workout is the beginners bodybuilding routine that Arnold Schwarzenegger presents in his book The New Encyclopedia of Modern Bodybuilding . This routine will give you a good taste of the muscle building workouts in bodybuilding and, if it’s your cup o’ tea, you can get Arnold’s book and look more seriously into bodybuilding. Bodybuilding Routines That Work Arnold's Workout for Beginners. It's easy to download this if you want to do this exact workout. Simply right-click the picture and then go to 'Save Image As. ' and save the image on your computer. The actual image is sized bigger shown above so it will easily fill a regular 8½ by 11 piece of paper. Always start slow. Do 2-3 days a week in the beginning, and then over the course of, say, a month go on to doing the entire workout. I started it full bore last year and after 4 days straight of hard lifting I had to take a week and a half off to recover. Starting with too much enthusiasm is painful. Remember, being healthy and not wearing your body out too much helps build muscle too. To Wrap It All Up. Honestly, bodybuilders are the nest at getting big because that's what they do! Muscle building workouts are the only thing they do to gain muscle fast. Their combination of lifting and cardio exercise for muscle and fitness is the best way to gain size and weight. Now you’ve got the info to go out there and get big. Just remember to get strong too; workouts for size do not build the same intense strength that lower repetition strength training does. Now get out of here and go lift some iron! Oh, and be sure to sign up for the e-zine Starting Strong to get monthly strength training, exercise, and diet tips e-mailed to you - and access to the free e-book Train Smart, Eat Smart: Exercise Nutrition Hacks! Bodybuilding Routines That Work! References: Schwarzenegger, Arnold, and Bill Dobbins. 1999. The New Encyclopedia of Modern Bodybuilding . New York: Simon & Schuster. Arnold schwarzenegger workout book pdf free download. 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