How to Train Like Arnold Schwarzenegger: Arnold's Workout Routine from the Bodybuilding Legend

Arnold Schwarzenegger is more than just a bodybuilding legend, he’s a fitness icon whose training methods have inspired millions worldwide. From his early days in Austria to his seven Mr. Olympia titles and Hollywood stardom, Arnold’s workout routine helped shape the modern bodybuilding culture. If you want to train like the Terminator himself, here’s a deep dive into his classic bodybuilding routine, verified by Arnold through his books and interviews.

The Foundation of Arnold’s Training: High Volume & Frequency

Arnold’s approach was built on high-volume training, meaning he performed many sets and reps for each muscle group. Unlike many today who train a muscle once a week, Arnold hit each muscle group twice per week, often training twice a day to maximize growth.

His philosophy emphasized:

• Compound movements like squats, deadlifts, bench presses

• Isolation exercises to sculpt individual muscles

• A mix of heavy lifting and moderate reps (8–12 reps per set)

• The mind-muscle connection, focusing intensely on feeling the muscle work

Arnold Schwarzenegger’s Classic Bodybuilding Workout Plan

Arnold’s classic prime routine involved training 6 days a week with two workouts per day; morning and evening sessions. This high-frequency, high-volume split was designed to push his body to maximum growth.

Here is his exact weekly schedule from his prime bodybuilding years:

Arnold Schwarzenegger 6-Day Classic Bodybuilding Workout Routine

Day 1 & 4 – Chest & Back

Morning Session:

• Bench Press: 5 sets x 8–12 reps

• Incline Bench Press: 5 sets x 8–12 reps

• Pull-Ups: 5 sets to failure

• Bent-Over Barbell Rows: 5 sets x 8–12 reps

• Dumbbell Flyes: 5 sets x 8–12 reps

• T-Bar Rows: 5 sets x 8–12 reps

Evening Session:

• Flat Bench Dumbbell Press: 5 sets x 8–12 reps

• Chin-Ups: 5 sets to failure

• Cable Crossovers: 5 sets x 10–12 reps

• Seated Rows: 5 sets x 8–12 reps

• Pullovers: 5 sets x 10–12 reps

Day 2 & 5 – Shoulders & Arms

Morning Session:

• Overhead Press (Barbell or Dumbbell): 5 sets x 8–12 reps

• Lateral Raises: 5 sets x 10–15 reps

• Barbell Curls: 5 sets x 8–12 reps

• Tricep Pushdowns: 5 sets x 8–12 reps

• Dumbbell Hammer Curls: 5 sets x 8–12 reps

• Close-Grip Bench Press: 5 sets x 8–12 reps

Evening Session:

• Arnold Press (Dumbbell): 5 sets x 8–12 reps

• Concentration Curls: 5 sets x 10–12 reps

• Skull Crushers: 5 sets x 8–12 reps

• Cable Lateral Raises: 5 sets x 10–15 reps

Day 3 & 6 – Legs

Morning & Evening Sessions (same):

• Squats: 5 sets x 8–12 reps

• Leg Press: 5 sets x 10–12 reps

• Leg Curls: 5 sets x 10–12 reps

• Stiff-Legged Deadlifts: 5 sets x 10–12 reps

• Standing Calf Raises: 5 sets x 15–20 reps

• Seated Calf Raises: 5 sets x 15–20 reps

Arnold's Training Philosophy

Arnold believed in constantly challenging your muscles with new stimuli to avoid plateaus. He rotated exercises frequently and varied his training methods, sometimes focusing on heavy weights, other times on higher reps and lighter weights.

He famously said:

“Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach.”

The mind-muscle connection was central to Arnold’s method, truly feeling the muscle work on every rep to maximize growth.

How to Adapt Arnold’s Routine for Today

Arnold’s workout routine is intense and designed for someone with a solid training background and the ability to recover quickly from high training volumes. If you’re newer to weight training or prefer a more sustainable approach, it’s important to tailor the routine to your own level. This might mean reducing the number of sets per exercise, for example performing three sets instead of five, to prevent overtraining and excessive fatigue.

You could also train each muscle group once per week rather than twice, allowing more recovery time, which is crucial for muscle growth and injury prevention. Emphasizing strict form and controlled movements is essential before increasing the weight or volume. Remember, Arnold himself emphasized listening to your body and adjusting your regimen as needed. Consistency and gradual progression will yield long-term results without burnout.

Why Arnold’s Workout Still Works

Arnold’s routine remains effective because it combines high training volume and frequency, which consistently stimulates muscle growth. His emphasis on compound lifts lays a strong foundation for strength and size, while isolation exercises refine muscle shape and detail. The balanced approach of pairing pushing and pulling movements in the same workout optimises training efficiency and muscular symmetry.

Perhaps most importantly, Arnold championed the mind-muscle connection, training with focused intention to fully activate each muscle group. This deliberate, focused effort not only maximizes muscle recruitment but also encourages better form and reduces the risk of injury. While training science has evolved, these core principles of Arnold’s method continue to underpin effective bodybuilding programs worldwide.