Fitness Volt
  • 2022 WSMHot
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • News
    • Videos
    • Bodybuilding
    • Arnold Classic
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
    • Deals
    • Food Facts
  • Reviews
No Result
View All Result
Fitness Volt
  • 2022 WSMHot
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • News
    • Videos
    • Bodybuilding
    • Arnold Classic
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
    • Deals
    • Food Facts
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
Workout Plans
Fact Checked
Fact Checked
This article was written by one of our qualified writers, and fact-checked by our experts. The numbers in parentheses (e.g. 1, 2, 3, etc.) throughout the article, are reference links to peer-reviewed studies.
Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.
Read Our Editorial Process

Arnold Schwarzenegger Volume Workout Routines

It’s been over four decades since Arnold Schwarzenegger won his last Mr. Olympia crown. But, despite this, the Terminator and Conan star is still considered one of the best bodybuilders ever. In this article, we reveal a couple of the workouts he used to sculpt one of the best physiques in history.
Patrick Dale, PT, ex-Marine

Written by Patrick Dale, PT, ex-Marine

Last Updated onJune 25, 2021

Arnold Schwarzenegger Volume Workout

Arnold Schwarzenegger Volume Workout

Arnold Schwarzenegger is a bodybuilding legend. He was and continues to be one of the most influential people in the sport.

Movies like Pumping Iron, Commando, Predator, and the Terminator franchise raised the public’s awareness of bodybuilding, and many of today’s bodybuilders owe their careers to Arnie.

He has also put his famous name to various bodybuilding and fitness competitions, including the Arnold Classic and Arnold Sports Festival. Arnie has put a lot back into the sport that gave him so much.

But how did Arnold train? What methods did he use to build one of the best physiques in bodybuilding history?

In this article, we reveal a couple of the workouts Arnie used to sculpt his championship-winning physique.

Table of Contents Show
  • Arnold’s Approach to Bodybuilding
    • Arnold’s Golden Six Routine
  • The Arnold Split
    • High volume workout #1
    • High volume workout #2
    • High volume workout #3
  • Sample Workout
    • Workout #1 – Chest and back
    • Workout #2 – Shoulders and arms
    • Workout #3 – Legs and lower back
  • Should You Try Arnold Schwarzenegger Volume Workout Routines?
  • Wrapping Up

Arnold’s Approach to Bodybuilding

Arnold Cheat Curls

If there is one word that can be used to describe how Arnold trained, it is dedication. He started lifting weights at a young age and was obsessed with building massive muscles. He flirted with Bodybuilding Olympic weightlifting and powerlifting before committing himself entirely to bodybuilding.

Arnold himself has told stories about how he used to go off into the woods to train with logs and rocks – even in the depth of winter – and would break into the local gym so he could train even when it was closed. During his time in the Austrian army, conscript Arnold did pull-ups from the tank he was manning and curls with ammo boxes. There was no stopping him!

Schwarzenegger used a variety of training methods, although most people associate him with high volume split routines. In fact, influenced by one of his idols, Reg Park, he also used full-body routines for building mass – what has since become known as Arnold’s Golden Six Routine.

This simple program was designed to build off-season muscle size and strength. Performed three times a week and combined with a high-calorie diet, this is still a popular bulking routine.

Arnold’s Golden Six Routine

 Exercise SetsReps
1Squat410
2Bench press310
3Chin-up3Max
4Behind the neck press410
5Barbell curl310
6Bent-knee sit-up3Max

 

However, after coming to America and turning professional, Arnie started to dedicate more time to training and developed the high-volume approach he became famous for.

After all, he had almost unlimited access to Gold’s gym, plenty of willing training partners, such as Frank Zane and Franco Columbu, and more time to train than ever before. It was only natural that he would gravitate toward longer and more voluminous workout methods.

The Arnold Split

Push-Pull-Legs Routine

After graduating from full-body workouts, Arnold started training different body parts on different days. This gave him more time to work on each muscle group. However, he also wanted to hit each muscle group more than once per week, which was probably a hangover from his full-body workout days.

One way he did this was with the classic push-pull-legs routine.

In simple terms, push days are all about working the chest, shoulders, and triceps, while pull days target the back and biceps. Legs get a dedicated training session all to themselves. This sequence was then repeated to create a six-day training week, i.e.,

High volume workout #1

MonTueWedThurFriSatSun
PushPullLegsPushPullLegsRest

 

Each workout lasted several hours and, sometimes, would be divided into a morning and an evening workout, e.g., back in the morning and biceps in the evening.

In addition to the push-pull-legs routine, Arnold would shake up his training and use a different high-volume training split. Like the PPL routine, this workout involved plenty of training volume, and each muscle group was trained twice a week:

High volume workout #2

MonTueWedThuFriSatSun
Chest and backShoulders and armsLegs and lower backChest and backShoulders and armsLegs and lower backRest

 

To really mix things up, Arnold would sometimes use an even higher frequency approach to training, hitting each major muscle group three times a week. These were marathon workouts that very few people could survive. Needless to say, such a voluminous training approach is not recommended for beginner or even intermediate lifters.

High volume workout #3

MonTueWedThuFriSatSun
Chest, back, and legsShoulders and armsChest, back, and legsShoulders and armsChest, back, and legsShoulders and armsRest

 

Sample Workout

Arnold Schwarzenegger learned from a great many bodybuilding experts, not least his mentor Joe Weider. Weider had many training principles he used to train the champion bodybuilders of the day.

Joe Weider Training Principles

Despite his claims, Weider didn’t invent many (or even any) of the methods he used to build muscle. Still, he was the man who brought them all together and gave them catchy names, such as the Weider Peak Contraction Principle and the Weider Cheating Principle.

Two Weider methods that Arnie used regularly were the Muscle Confusion Method and the Instinctive Training Method.

With muscle confusion, instead of following an unchanging routine, lifters mix and match the exercises in their workouts to “shock” their muscles into new growth. This could also involve using different set and rep schemes.

For the instinctive training method, lifters were encouraged to adjust their workouts based on how they felt. Got lots of energy? Train harder and longer than planned. Still tired from yesterday? Have an easy workout to recuperate.

This all means that, while Arnold had several favorite high-volume split routines, his actual workouts often varied.

As a result, Arnold did lots of different workouts and often mixed things up based on how he was feeling. He even changed his training plan mid-workout.

Because of this, we can only provide you with an example of the type of workout Arnold would have done. He probably did do this workout, but maybe only a few times. After that, he would have changed it to maintain his progress.

The following workout follows split #2.

Arnold's Superset

Workout #1 – Chest and back

 Exercise RepsSets
1Wide-grip bench press8-123-4
2Incline bench press8-123-4
3Dumbbell flyes8-123-4
4Dumbbell pullovers8-123-4
5Chin-ups8-123-4
6Bent-over rows8-123-4
7Single-arm rows8-123-4
8Abs30 minutes, non-stop, various exercises

Read more: Chest And Back Training.

Workout #2 – Shoulders and arms  

 Exercise RepsSets
1Clean and press8-123-4
2Lateral raise8-123-4
3Upright row8-123-4
4Overhead press8-123-4
5Barbell curl8-123-4
6Dumbbell curl8-123-4
7Dips8-123-4
8Overhead triceps extension8-123-4
9Wrist curl8-123-4
10Reverse wrist curl8-123-4

 

Workout #3 – Legs and lower back

 Exercise RepsSets
1Squat8-123-4
2Lunges8-123-4
3Leg press8-123-4
4Leg extensions8-123-4
5Still-legged deadlift8-123-4
6Good morning8-123-4
7Standing calf raise8-123-4
8Abs30 minutes, non-stop, various exercises

 

Repeat this three-workout sequence twice, followed by one day off. Continue for 8-12 weeks, and then evaluate your progress. After this period of high-volume training, it may be productive to switch to a low-volume workout, such as High-Intensity Training (HIT), to give your body a rest.

Should You Try Arnold Schwarzenegger Volume Workout Routines?

Arnold Quads

You only have to look at Arnold Schwarzenegger in his prime to see that his high-volume approach to training worked. However, Arnold was also genetically blessed, had exceptional recovery abilities, was virtually a full-time athlete with plenty of time to rest between workouts, and was also using modest amounts of performance-enhancing drugs.

For some people, such a high-volume approach will lead to overtraining and could even cause injuries, muscle atrophy, and regression.

That said, if you are young, experienced, and ready for a challenge, Arnold Schwarzenegger’s volume workout routine could be just what you need to spice up your training and build even more muscle mass.

However, if you do try these workouts, make sure you pay as much attention to rest and recovery as you do training, and support your workouts with plenty of nutritious, wholesome foods. You may also benefit from some bulking supplements.

Wrapping Up

Bodybuilders don’t come much more famous or influential than Arnold Schwarzenegger. He’s a true legend of the sport and helped turn bodybuilding from a fringe activity to something much more mainstream.

While he used lots of different training methods during his career, he’s probably best known for high-volume workouts lasting several hours. He was also a huge proponent of training each muscle group twice a week.

But, while this approach to training clearly worked for Arnie, it may be too much for many exercisers.

That doesn’t mean you shouldn’t try one of Arnold’s high-volume workout routines. But, if you do, make sure you pay as much attention to your diet and recovery as you do your workouts so you can put back into your body what these workouts will take out.

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Training Workout Plans Workouts
Previous Post

Olympic Weightlifter Tracey Lambrechs Forced To Change Weight Classes Or Retire To Accommodate Trans Athlete Laurel Hubbard

Next Post

Sylvester Stallone Shows Off His Massive Guns In Recent Post-Workout Update

Patrick Dale, PT, ex-Marine

Patrick Dale, PT, ex-Marine

Patrick Dale is an ex-British Royal Marine, gym owner, and fitness qualifications tutor and assessor. In addition, Patrick is a freelance writer who has authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos. He’s not just an armchair fitness expert; Patrick practices what he preaches! He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. When not lecturing, training, researching, or writing, Patrick is busy enjoying the sunny climate of Cyprus, where he has lived for the last 20-years.

Recommended For You

High Volume Back Workout

Nick Walker, Kamal Elgargni and Samson Dauda Join Forces for High-Volume Back Workout

Men's Open competitors Nick Walker and Samson Dauda joined 212 Olympia champion Kamal Elgargni for a series of high-volume back...

Phil Heath Tribute Cedric Mcmillan

Phil Heath Shares Emotional Tribute Honoring the Late Cedric McMillan

Following the tragic death of Cedric McMillan, the bodybuilding community has been mourning the sudden loss. In a recent Instagram...

Arnold Schwarzenegger on stress

Arnold Schwarzenegger Shares Simple Secret Used For Dealing With Stress

Arnold Schwarzenegger is a living legend with a vast amount of experience in bodybuilding, fitness, governing and acting. In a...

Arnold Schwarzenegger Suicide Grip

Arnold Schwarzenegger Reveals The Reason For Using The ‘Suicide Grip’ For Bench Press

Bodybuilding legend and Hollywood icon Arnold Schwarzenegger recently explained the reasons behind him using the suicide grip for bench pressing....

Arnold Schwarzenegger

Arnold Schwarzenegger Shares Career-Changing Lesson from Bodybuilding Legend Reg Park

Bodybuilding legend Arnold Schwarzenegger reached the pinnacle of the sport during his time in competition. Featured in an excerpt from...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Dana Linn Bailey And Kristen Nun Arm Workout

Female Bodybuilders Dana Linn Bailey and Kristen Nun Share Intense Arm Workout

Shane Flowers 2022 Wsm

Shane Flowers Out Of The 2022 World’s Strongest Man Due to Injury

2022 Wsm Day 2

2022 World’s Strongest Man: Day Two Qualifiers Results [Live Updates]

Recent Reviews

Best Powerlifting Belts

12 Best Powerlifting Belts of 2022

Best DMAA Pre Workout Alternatives

Top 12 Best DMAA Pre-Workout Alternatives for 2022

Best Turkesterone Supplements

10 Best Turkesterone Supplements of 2022

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.