Greatest Bodybuilder of All Time, A-List Hollywood Star, Businessman & Politician
Born on July 30, 1947, Arnold Alois Schwarzenegger is an Austrian-American retired bodybuilder nicknamed Austrian Oak. Likewise, he’s also called as John Matrix, Mr. Freeze, The Terminator, or Arnie by many of his fans.
Arnold Is the Bodybuilding Legend Who Was Called the Perfect Blend of Symmetry, Mass & Definitions During His Times
Famous for his bodybuilding movies, such as “Pumping Iron” and “Stay Hungry,” and many others, Arnold is the golden-era figurehead. Moreover, he’s the greatest bodybuilder with a record of winning 7 Mr. Olympia consecutively, who had the best physique of his time.
Arnold is known for his high-volume training, where he used to train each muscle two to three times per week. Below are the two different workout variations of Arnold that will give you a feel of how intense his workout sessions were and why it’s not suitable for a total beginner.
Arnold Schwarzenegger’s Workout Routine
Variation 1: Arnold Schwarzenegger’s Workout Split
- Monday & Thursday – Arnold Schwarzenegger’s Chest & Back Workout Routine
- Tuesday & Friday – Arnold Schwarzenegger’s Shoulders & Arms Workout Routine
- Wednesday & Saturday – Arnold Schwarzenegger’s Legs & Back Workout Routine
- Sunday – Rest
Below is the actual workout routine of Arnold Schwarzenegger.
Monday & Thursday
Arnold Schwarzenegger’s Chest & Back Workout Routine
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press – Flat | 3 – 4 | 10 |
| Bench Press – Incline | 3 – 4 | 10 |
| DB Pullovers | 3 – 4 | 10 |
| Chin Ups | 3 – 4 | 10 |
| Bent-over Barbell Rowing | 3 – 4 | 10 |
| Barbell Deadlift | 3 – 4 | 10 |
| Crunches | 5 | 25 |
Tuesday & Friday
Arnold Schwarzenegger’s Shoulders & Arms Workout Routine
| Exercise | Sets | Reps |
|---|---|---|
| Clean & Press – Barbell | 3 – 4 | 10 |
| DB Side Lateral Raises | 3 – 4 | 10 |
| Upright Rowing – Barbell | 3 – 4 | 10 |
| Military Press | 3 – 4 | 10 |
| Barbell Curls – Standing | 3 – 4 | 10 |
| DB Curls – Seated | 3 – 4 | 10 |
| Triceps Bench Press – Close Grip | 3 – 4 | 10 |
| Barbell Triceps Extensions – Standing | 3 – 4 | 10 |
| Wrist Curls | 3 – 4 | 10 |
| Wrist Curls – Reverse | 3 – 4 | 10 |
| Reverse Crunches | 5 | 25 |
Wednesday & Saturday
Arnold Schwarzenegger’s Legs & Back Workout Routine
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squats | 3 – 4 | 10 |
| Lunges | 3 – 4 | 10 |
| Leg Curls – Lying | 3 – 4 | 10 |
| Barbell Deadlift – Stiffed Leg | 3 – 4 | 10 |
| Good Mornings | 3 – 4 | 10 |
| Calf Raises – Standing | 3 – 4 | 10 |
| Crunches | 5 | 25 |
Arnold Schwarzenegger’s Workout Routine
Variation 2: Arnold Schwarzenegger’s Workout Split
- Monday, Wednesday & Friday – Chest, Back & Legs
- Tuesday, Thursday & Saturday – Shoulders & Arms
Below is Arnold Schwarzenegger’s workout routine.
Monday, Wednesday & Friday
Arnold Schwarzenegger’s Chest, Back & Legs Workout Routine
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press – Barbell | 5 | 6 – 10 |
| DB Flys | 5 | 6 – 10 |
| Bench Press – Incline | 6 | 6 – 10 |
| Cable Crossovers | 6 | 10 – 12 |
| Dips | 5 | Till Failure |
| DB Pullover | 5 | 10 – 12 |
| Pull-Ups – Wide Grip | 6 | Till Failure |
| T – Bar Rowing | 5 | 6 – 10 |
| Seated Cable Rowing – Use Pulley | 6 | 6 – 10 |
| 1 – Arm DB Rowing | 5 | 6 – 10 |
| Barbell Deadlift – Stiffed Leg | 6 | 15 |
| Barbell Squats | 6 | 8 – 12 |
| Leg Press | 6 | 8 – 12 |
| Leg Extensions | 6 | 12 – 15 |
| Lying Leg Curls | 6 | 10 – 15 |
| Barbell Lunges | 5 | 15 |
| Calf Raises – Standing | 10 | 10 |
| Calf Raises – Seated | 8 | 15 |
| 1 – Leg Calf Raises – Dumbbell | 6 | 12 |
| Wrist Curls | 4 | 10 |
| Barbell Curls – Reverse | 4 | 8 |
| Wrist Roller Machine | 4 | Till Failure |
| Abs Training | 30 Min | By Instinct |
Tuesday, Thursday & Saturday
Arnold Schwarzenegger’s Shoulders & Arms Workout Routine
| Exercise | Sets | Reps |
|---|---|---|
| Incline DB Press | 4 | 12 |
| Barbell Curls | 6 | 6 – 10 |
| DB Curls – Seated | 6 | 6 – 10 |
| Concentration Curls – DB | 6 | 6 – 10 |
| Bench Press – Close Grip | 6 | 6 – 10 |
| Triceps Cable Pushdowns | 6 | 6 – 10 |
| French Press – Barbell | 6 | 6 – 10 |
| 1 – Arm Triceps Extensions | 6 | 6 – 10 |
| Barbell Press – Seated | 6 | 6 – 10 |
| Side Lateral Raises | 6 | 6 – 10 |
| Rear Deltoid Lateral Raises | 5 | 6 – 10 |
| Side Lateral Raises – Cable | 5 | 6 – 10 |
| Calf Raises – Standing | 10 | 10 |
| Calf Raises – Seated | 8 | 15 |
| DB Calf Raises – 1 Legged | 6 | 12 |
| Wrist Curls | 4 | 10 |
| Barbell Curls – Reverse | 4 | 8 |
| Wrist Roller Machine | 4 | Till Failure |
| Abs | 30 Minutes | By Instinct |
Diet & Nutrition of Arnold Schwarzenegger
These days he’s trying a vegetarian diet, but Arnold has made sure that his diet stays on point and gets 1 gram of protein per pound of body weight during his prime time. Further, according to his goal, he used to tailor his diet. And, one such is mentioned below:
Meal 1
- Whole Eggs – 3 to 4
- Bacon – 2 Pieces
- Ezekiel Bread W/ Almond Butter / Cashew – 1 to 2 Pieces OR
- Oats W/ Honey – ¼ Cups OR
- Avocado – ¼
- Multivitamin
Pre – Workout
- Creatine – 1 Serving
- Agmatine – 1 Serving
Post – Workout
- Creatine – 1 Serving
- Weight Gainer W/ BCAA Nitrates, Complex Carbs & Healthy Fats – 2 Scoops W/ Whole Milk
Meal 2
- Red Meat or Grilled Fish – 10 Ounces
- Vegetables or Salad W/ Avocado, Macadamia or Olive Oil As Base – 1 Cup
- Sweet Potatoes – 1 to 2
- Cashews, Walnuts, or Almonds – 2 to 3 oz
Meal 3
- Weight Gainer containing BCAA Nitrates, Complex Carbs & Healthy Fats – 2 Scoops W/ 6 Ounce Milk
Meal 4
- Grilled Lean Meat – 12 Ounces
- Brown Rice – 1 to 2 Cups
- Vegetables or Salad W/ Avocado, Macadamia or Olive Oil As Base – 1 to 2 Cups
Meal 5
- Cottage Cheese – 2 Cups
- Cashews, Walnuts, or Almonds – 2 to 3 Ounces
Before Bed
- Nighttime powder W/ 5 – HTP For Better Sleep & Maximal Muscle Growth
Physical Statistics of Arnold Schwarzenegger
Have questions like how tall is Arnold Schwarzenegger or what’s his biceps size then go through the below stats of him:
- Height – 6 Feet & 2 Inch
- Competition Weight – 235 Lbs (106.6 Kg)
- Off-Season Weight – 250 Lbs (113.40 Kg)
- Chest – 57 Inch
- Arms – 21 Inch
- Thighs – 27 Inch
- Calves – 20 Inch
- Waist – 34 Inch
Olympia Results
- 1969 –Placed 2nd (Mr. Olympia – IFBB)
- 1970 – Placed 1st (Mr. Olympia – IFBB)
- 1971 – Placed 1st (Mr. Olympia – IFBB)
- 1972 – Placed 1st (Mr. Olympia – IFBB)
- 1973 – Placed 1st (Mr. Olympia – IFBB)
- 1974 – Placed 1st (Mr. Olympia – IFBB)
- 1975 – Placed 1st (Mr. Olympia – IFBB)
- 1980 – Placed 1st (Mr. Olympia – IFBB)
Other Bodybuilding Titles
- 1963 – Runner – Up in Steirer Hof Competition
- 1965 – Jr. Mr. Europe
- 1966 – Best – Built Athlete of Europe
- 1966 – International Powerlifting Championship
- 1966 – Mr. Europe – Amateur
- 1966 – Mr. Universe – Amateur (NABBA)
- 1967 – Mr. Universe – Amateur (NABBA)
- 1968 – German Powerlifting Championship
- 1968 – Mr. International (IFBB)
- 1968 – Mr. Universe – Professional (NABBA)
- 1968 – Mr. Universe – Tall Class Winner (IFBB)
- 1969 – Mr. Universe (IFBB)
- 1969 – Mr. Universe – Professional (NABBA)
- 1969 – Mr. Europe – Professional (IFBB)
- 1970 – Mr. Universe – Professional (NABBA)
- 1970 – Mr. World (AAU Pro)
Records of Arnold Schwarzenegger
- Clean & Press – 264 Lbs (120 Kg)
- Snatch – 243 Lbs (110 Kg)
- Squats – 545 Lbs (247 Kg)
- Clean & Jerk – 298 Lbs (135 Kg)
- Deadlift – 710 Lbs (320 Kg)
- Bench Press – 520 Lbs (240 Kg)
Wrapping Up
Ensure you’ve enough experience if you’re thinking of using this workout routine. On the other hand, it’s recommended to try something else such as Arnold’s Golden Six bodybuilding routine or any other which is not high in intensity if you’re entirely new to training.
This high-volume intense training is more recommendable to any intermediate to advanced lifters. If you’re an advanced weight lifter and looking to follow this workout routine or have followed it in the past, please let us know in the comment section what you think of it and how it helped in your progress.
FAQs
How Tall Is Arnold Schwarzenegger?
Arnold Schwarzenegger is 6 ft and 2 inches (188 CM).
Where’s Arnold Schwarzenegger From?
Arnold is from a small village in Austria named Thal near to Graz.
How Many Times Did Arnold Schwarzenegger Win, Mr. Olympia?
Arnold called the “Austrian Oak,” has won 7 Mr. Olympia titles.
Why Is Arnold Schwarzenegger Nicknamed the “Austrian Oak”?
In the 1970s, Arnold Schwarzenegger was nicknamed the “Austrian Oak” as a reference to his physique.
