Encyclopedia Of Modern Bodybuilding: Arnold’s Training Plan

Arnold Schwarzenegger Bodybuilding Training Plan.

Arnold Schwarzenegger posing on stage.
“We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to want to conquer.”

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Here is Arnold Schwarzenegger’s bodybuilding training plan from his best selling Encyclopedia of Modern Bodybuilding.

Arnold Schwarzenegger Biceps Curl
“What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn’t think I could lift another ounce of weight. What I learned is that we are always stronger than we know.”

Arnold was focused and intense in anything and everything that he did in life, including his bodybuilding training, of course.

This is an intense and high volume training plan. So, when giving it a try make sure that your diet, supplementation and sleep are optimal.

Arnold Schwarzenegger on the incline bench press.
“Just like in bodybuilding, failure is also a necessary experience for growth in our own lives, for if we’re never tested to our limits, how will we know how strong we really are? How will we ever grow?”

Arnold Schwarzenegger’s Training Plan:

Monday And Thursday: Chest, Back & Abs

1. Barbell Bench Press: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)
2. Barbell Incline Bench Press: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)
3. Dumbbell Flyes: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)
4. Dumbbell Pull-Over: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)
5. Wide-Grip Pull Ups: 5 Sets (till failure: 30-60 seconds rest)
6. Hanging Leg Raise: 5 Sets (25 reps: 30-60 seconds rest)
7. Barbell Bent-Over Row: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)
8. Back Dumbbell Row: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)

Arnold Schwarzenegger bodybuilding posing.
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”

Tuesday and Friday: Shoulders, Arms & Abs

1. Clean And Press: 5 Sets (5 reps: 30-60 seconds rest)
2. Standing Dumbbell Press: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)
3. Front Dumbbell Raise: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)
4. Dumbbell Lateral Raise: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)
5. Barbell Upright Row: 5 Sets: (30, 12, 10, 8 and 6: 30-60 seconds rest)
6. Barbell Biceps Curl: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)
7. Incline Dumbbell Curl: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)
8. Concentration Curls: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)
9. Close-Grip Barbell Bench: 5 Sets: (30, 12, 10, 8 and 6: 30-60 seconds rest)
10. Barbell Skull-crushers: 5 Sets: (30, 12, 10, 8 and 6: 30-60 seconds rest)
11. One-Arm Triceps Extension: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)
12. Forearm Wrist Curls: 5 Sets: (30, 12, 10, 8 and 6: 30-60 seconds rest)
13. Reverse Wrist Curls: 5 Sets: (30, 12, 10, 8 and 6: 30-60 seconds rest)
14. Decline Sit Ups: 5 Sets (25 reps: 30-60 seconds rest)

Wednesday And Saturday: Legs

1. Barbell Squat: 5 Sets (8-12 reps, 30-60 seconds rest)
2. Stiff-Legged Barbell Deadlift: 5 Sets (8-12 reps, 30-60 seconds rest)
3. Good Morning: 5 Sets (8-12 reps, 30-60 seconds rest – once a week)
4. Barbell Lunge: 5 Sets (8-12 reps, 30-60 seconds rest)
5. Leg Extensions: 5 Sets (8-12 reps, 30-60 seconds rest)
6. Seated Leg Curls: 5 Sets (8-12 reps, 30-60 seconds rest)
7. Standing Calf Raise: 5 Sets (8-12 reps, 30-60 seconds rest)
8. Seated Calf Raise: (8-12 reps, 30-60 seconds rest)
9. Kneeling Cable Crunch: 4 Sets (25 reps: 30-60 seconds rest)

Arnold Schwarzenegger sitting on gym bench.
“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.”

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