Arnold Schwarzenegger started weight training at 15 and became the youngest Mr. Universe at 20, after that he won the Mr. Olympia championship a total of seven times.
Arnold Schwarzenegger has maintained an important face in the sport of bodybuilding long after his retirement, and has written several books and numerous articles on the sport.
This is a high-volume routine that we expose, which according to a 1991 issue of Muscle Mag, was used by Arnold Schwarzenegger.
First, we will present the original routine (quite brutal by the way) as it appeared in the aforementioned Muscle Mag. Then, since we are not Arnold Schwarzenegger nor do we have his help, we will try to give some variants more suitable for the ordinary man who seeks to gain muscle.
Arnold Schwarzenegger Original Routine
Chest Routine
- Bench press: 5 sets of 6-10 reps.
- Flat openings: 5 sets of 6-10 reps.
- Incline Bench Press: 6 sets of 6-10 reps.
- Cable crossovers: 6 sets of 10-12 reps.
- Dips: 5 sets to failure
- Dumbbell pull over: 5 sets, 10-12 reps.
Back Routine
- Wide grip pull-ups: 6 sets to failure
- T-bar row: 5 sets of 6-10 reps.
- Seated cable row: 6 sets of 6-10 reps.
- One-hand dumbbell row: 5 sets of 6-10 reps.
- Stiff-legged deadlift: 6 sets of 15 reps.
Leg Routine
- Squats: 6 sets of 8-12 reps.
- Leg Press: 6 sets of 8-12 reps.
- Leg extensions: 6 sets of 12-15 reps.
- Leg curls: 6 sets of 10-12 reps.
- Barbell Lunges: 5 sets of 15 reps.
Twins Routine
Standing Heel Raise: 10 sets of 10 reps.
Seated heel raise: 8 sets of 15 reps.
1 Leg Heel Raise (holding dumbbells): 6 sets of 12 reps.
Forearm Routine
- Wrist curl (forearms at knees): 4 sets of 10 reps.
- Inverted wrist curl: 4 sets of 8 reps.
- Wind rope (wright machine): to failure.
Abdomen Routine
30 minutes of instinctive training without stopping. (what your body and instinct tell you and how you feel at that moment).
On Tuesday, Thursday and Saturday:
Biceps Routine
- Barbell Curl: 6 sets of 6-10 reps.
- Seated Dumbbell Curl: 6 sets of 6-10 reps.
- Dumbbell concentration curl: 6 sets of 6-10 reps.
Triceps Routine
- Close grip bench press: 6 sets of 6-10 reps.
- Triceps Pulls: 6 sets of 6-10 reps.
- Barbell French Press: 6 sets of 6-10 reps.
- 1-hand dumbbell extension: 6 sets of 6-10 reps.
Shoulder Routine
- Seated Barbell Military Press: 6 sets of 6-10 reps.
- Dumbbell Lateral Raises: 6 sets of 6-10 reps.
- Birds: 5 sets of 6-10 reps.
- Lateral cable raises: 5 sets of 10-12 reps.
Calves, Forearms and Abs
- Same as Monday, Wednesday and Friday.
Obviously, this routine is very old of series and repetitions. Although Arnold is known for the volume and frequency of his Weider style workouts, in my opinion it is doubtful that anyone could pull off such a routine and survive, even using very low weights.
High Volume / Hypertrophy Scaled Down Version of Arnold Schwarzenegger
We can get a routine that is not scary just by looking at it, going from 6 training days a week to just 4 and alternating exercises instead of doing them all at once on the same day.
The volume will still remain high and more suitable for those whose priority focus is hypertrophy without caring much about strength.
Of course, you will have to eat like a beast and have some experience and a good amount of initial muscle.
If it is a question of beginners, the weight that can be worked with will be very low and the efficiency will be reduced. With all this it would be this way:
Monday
Chest:
- Bench press: 5 sets of 6-10 reps.
- Flat openings: 5 sets of 6-10 reps.
- Dips: 3 sets to failure
Back:
- Wide grip pull-ups: 6 sets to failure
- T-bar row: 5 sets of 6-10 reps.
Legs:
- Squats: 6 sets of 8-12 reps.
- Leg extensions: 6 sets of 12-15 reps.
- Leg curls: 6 sets of 10-12 reps.
Forearms:
- Wrist curl (forearms at knees): 4 sets of 10 reps.
- Inverted wrist curl: 4 sets of 8 reps.
Tuesday
Biceps:
- Barbell Curl: 6 sets of 6-10 reps.
- Dumbbell concentration curl: 6 sets of 6-10 reps.
Triceps:
- Close grip bench press: 6 sets of 6-10 reps.
- Triceps Pulls: 6 sets of 6-10 reps.
Shoulders:
- Seated Barbell Military Press: 6 sets of 6-10 reps.
- Lateral cable raises: 5 sets of 10-12 reps.
Twins:
- Standing Heel Raise: 10 sets of 10 reps.
ABS:
- 10 minutes of instinctive training without stopping.
Thursday
Chest:
- Incline Bench Press: 6 sets of 6-10 reps.
- Cable crossovers: 5 sets of 10-12 reps.
- Dumbbell pull over: 3 sets, 10-12 reps.
Back:
- Seated cable row: 6 sets of 6-10 reps.
- One-hand dumbbell row: 5 sets of 6-10 reps.
- Stiff-legged deadlift: 5 sets of 15 reps.
Legs:
- Leg Press: 6 sets of 8-12 reps.
- Barbell Lunges: 5 sets of 15 reps.
Forearms:
- Wind rope (wright machine): to failure.
Friday
Biceps:
- Seated Dumbbell Curl: 6 sets of 6-10 reps.
Triceps:
- Barbell French Press: 6 sets of 6-10 reps.
Shoulders:
- Dumbbell Lateral Raises: 6 sets of 6-10 reps.
- Birds: 5 sets of 6-10 reps.
Twins:
- 1 Leg Heel Raise (holding dumbbells): 6 sets of 12 reps.
ABS:
- 10 minutes of instinctive training without stopping.
Reduced Version of Medium Volume Hypertrophy / Strength
If our focus is to look strong but also achieve good hypertrophy without spending our lives in the gym, we will have to reduce the volume even more and go to lower repetition ranges to provoke a greater stimulus on strength.
In addition, we will have to look for greater functionality and tend to work more muscles with less exercises, so some changes are necessary.
Instead of determining which training days will be, we divide the routine into 4 workouts A, B, C, D. It is recommended to train 3 days a week and alternate workouts (the first day we do train A, the next day B, then C and then D to return to A again).
Example: If we train Monday, Wednesday and Friday:
- Monday: Training A.
- Wednesday: Training B.
- Friday: Training C.
- Monday: Training D.
- Wednesday: Training A.
- Friday: Training B … Etc.
However, the bravest or with more time can try to do it in 4 days (Monday A, Tuesday B, Thursday C and Friday D.
The training would be like this:
Training A
Chest:
- Bench Press Dumbbells or Dips: 5 sets of 5-7 reps.
- Flat openings: 3 sets of 6-10 reps.
Back:
- Dominated: 5 sets of 7-10 reps.
- T-bar row: 4 sets of 5-7 reps.
Legs:
- Squats: 5 sets of 7-10 reps.
Training B
Shoulders:
- Standing Barbell Military Press: 5 sets of 5-7 reps.
- Lateral cable raises: 3 sets of 10-12 reps.
Biceps:
- Barbell Curl: 5 sets of 5-7 reps.
Triceps:
- Close grip bench press: 5 sets of 5-7 reps.
Twin:
- Standing Heel Raise: 5 sets of 10 reps.
Inverted Crunch abs: 4 series to failure (if you are one of those who do not like crunches, or have back problems, we recommend this best: The 3 best exercises to work your core
Training C
Chest:
- Incline bench press: 5 sets of 5-7 reps.
- Cable crossovers or dumbbell pullover: 3 sets of 10-12 reps.
Back:
- Deadlift: 5-6 sets of 3-5 reps.
- Seated Cable Row or One-Handed Dumbbell Row: 5 sets of 5-7 reps.
Legs:
- Leg Press: 4 sets of 8-12 reps.
- Barbell Lunges: 3 sets of 10-12 reps.
Forearms:
- Wind rope (wright machine): to failure.
Training D
Biceps:
- Seated Dumbbell Curl: 5 sets of 5-7 reps.
Triceps:
- Barbell French Press: 5 sets of 5-7 reps.
Shoulders:
- Dumbbell Lateral Raises: 4 sets of 6-10 reps. Birds: 4 sets of 6-10 reps.
Twins:
- 1 Leg Heel Raise (holding dumbbells): 4 sets of 10 reps.
ABS:
Knee Raise 4 sets to failure (parallel or hanging)
Of course, and following the approach of this blog, this is the alternative that we reconsider the most recommended, although it already looks little like the original.
How Much Weight Should I Use?
It is difficult to suggest a percent MR or guide weight to start with. However, you can follow a golden rule: Start with a low weight, that is even too easy and try to progress in each training.
The important thing is the progression: add a little each time you repeat the training. For biceps, triceps and shoulder try to add 1 kg each time you repeat training. For legs, chest and back try adding 2.
As you progress, even if you start out weak, the weight gains will put you in your place. After a while, it will not be possible to progress further.
At that time, start to increase the weight 1 time every 2 times you do the training. In the end the progress will stop too.
