Arnold Schwarzenegger Workout Routine for terminatorLet Arnie show you how to terminate weakness and fat with the Arnold Schwarzenegger Workout Routine & Diet Plan.

Arnold (Arnie) Schwarzenegger is arguably one of the most famous men in the world. Actor, politician, producer, philanthropist, businessman, author and former professional bodybuilder, the Austrian Oak is an icon of modern times.

Despite having an unpronounceable name and indecipherable accent, the young Arnie set his sights on being a success and that is what he became.

Even though he is closing in on the end of his 60s, Arnie is still a staunch exerciser and is looking in great shape. He might not carry the same amount of muscle that earned him seven Mr. Olympia titles but he still looks every inch the action hero he commonly portrays in his movies.

Arnie’s approach to training has always been one of high volume. Muscle groups are worked twice a week with multiple sets of multiple exercises. This high volume approach promotes something bodybuilders called “the pump”.

The pump is the term used to describe how blood is initially restricted into a muscle during the performance of an exercise and then floods into the muscle when the exercise is completed. A good pump, many bodybuilders believe, is the key to muscle growth.

For a beginner or even an intermediate exerciser, this much volume may be too much and should be halved. As you become more accustomed to this type of training, increase weekly workout volume gradually until you are matching Arnie set for set.

Be aware that such a high volume approach means that your workouts will be long and that you will have to hit the gym six-times a week.

The Arnold Schwarzenegger Workout Routine

Arnold Schwazenegger Workout Monday and Thursday Routine – Chest, Back and Abs

  Exercise Sets Reps Notes
1  Bench press  3-4  10  
2  Incline bench press  3-4  10  
3  Dumbbell pullover  3-4  10  
4  Deadlifts  3-4  10
5  Bent over rows  3-4  10  
6  Chin ups  3-4  10
7  Crunches  5  25

Arnold Schwazenegger Workout Tuesday & Friday Routine – Shoulder, Arms & Abs

  Exercise Sets Reps Notes
1  Standing barbell curls  3-4  10  
2  Seated dumbbell curls  3-4  10  
3  Closed grip bench press  3-4  10  
4  Tricep extensions  3-4  10
5  Wrist curls  3-4  10  
6  Reverse wrist curls  3-4  10
7  Crunches  5  10

Arnold Schwazenegger Workout Wednesday & Saturday Routine – Lower Back, Legs & Abs

  Exercise Sets Reps Notes
1  Deadlifts  3-4  10  
2  Good mornings  3-4  10  
3  Squats  3-4  10  
4  Lunges  3-4  10
5  leg curls  3-4  10  
6  Standing calf raises  3-4  10
7  Crunches  5  10

Arnold Schwarzenegger Diet Plan

If you are going to train like Arnie, you are going to have to eat like Arnie too! Long workouts require a lot of calories and so too does building muscle.

Just as you can’t build a house without bricks, you can’t build muscles without food. Muscle growth only occurs between workouts so you’ll also have to rest as hard as you eat and train to succeed on Arnie’s plan.

Arnie’s approach to nutrition is relatively simple and is suitable for most bodybuilders who are following a high volume approach to training.

For less active individuals, the Austrian Oak’s diet may be too calorie dense and promote excessive fat gain so dial back on the quantities if you aren’t training with Terminator-style intensity and volume…

3 scrambled eggs
1 cup cooked oatmeal
1 cup orange juice
1 cup low-fat milk

Handful mixed nuts
1 apple or banana

2 slices whole-wheat bread
1 cooked chicken breast, no skin (for sandwich)
1 apple
1 cup low-fat milk

3 slices cheese
1 banana

Post-workout drink
25g milk protein
25g egg protein
8–12 oz low-fat milk blended together and drink after workout

8 oz lean-cut grilled beef
1 large baked potato
1 large salad with mixed greens and vegetables
1 tbsp salad dressing
1 cup mixed cooked vegetables

1 cup low-fat milk

Daily totals:
2,750 Calories
256g Protein
271g Carbs
90g Fat

Arnold also had certain rules that he recommended to anyone having a hard time gaining muscle…

  • 5-6 small meals per day
  • Carbs within 30 minutes after a workout
  • Eat 30 to 50 grams of protein every 3 hours
  • Use protein shakes to get in your daily protein if needed

Arnold Schwarzenegger’s workout plan is definitely not for the feint hearted or for beginners but if you want to try and follow in his prodigious footsteps, you could do far worse than use his clearly successful exercise and nutrition principles.

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