Arnold Schwarzenegger


Arnold Schwarzenegger – a name etched not only in Hollywood stardom but also into the annals of fitness and bodybuilding history. Beyond the silver screen charisma, Arnold left an indelible mark on the world of physique sculpting.

Arnold's chiseled physique wasn't a gift from the heavens; it was forged through grit, determination, and an unyielding workout regimen. His secret weapon? A meticulously crafted workout split that deserves a closer look.


In his prime, Arnold was an epitome of sheer muscle mass and power, conquering the Mr. Olympia contest a staggering seven times. His towering presence boasted stats like 106.6kg, 6’3 inches in height, 22-inch biceps, a chest spanning 57 inches, and colossal 20-inch calves.

Arnold's dedication to sculpting such a colossal physique was no easy feat. His blueprint for success revolved around a workout split system that meticulously targeted every inch of his body. Now, let's delve into the details of how to train like the Terminator himself.


Arnold Schwarzenegger's workout split was the cornerstone of his legendary physique. It was a six-day routine that allowed him to blitz through all major muscle groups twice a week, creating a symphony of muscle growth that few could replicate.

What is the Arnold Workout Split? It's a high-volume, muscle-pumping routine designed to catapult muscle mass and carve an awe-inspiring physique. Arnold adhered to this split religiously during his competitive bodybuilding days, and with his results, it's safe to say it's a formula that works.

This workout split isn't for the faint of heart. It encompasses low to high-intensity exercises, with only one day of rest in the mix. Arnold's work ethic was unparalleled; he trained twice daily – morning and afternoon, never skipping a beat.

Now, while Arnold's legacy may have a touch of steroids and supplements, it undeniably rests on a foundation of unwavering dedication and sheer hard work.


Before you embark on this challenging journey, a word of caution. The Arnold split isn't for everyone. It demands not just time but a strict commitment to the regimen. Here's who should consider it:

Professional Bodybuilders: The Arnold split is like a golden ticket for bodybuilders prepping for competitions. It's a practical approach that can lead you down the path Arnold trod.

Seeking a Challenge: If you're itching to test your limits and discover your true potential, the Arnold split is a formidable challenge. It will expose your weaknesses and serve as a relentless motivator to push harder.

As for beginners or casual gym-goers, it's best to steer clear of this powerhouse routine. Start with shorter, simpler routines to condition your body and build foundational strength. Even then, the Arnold split remains a distant goal – a true test of dedication and time.


Now, let's dissect Arnold's off-season training split and get a glimpse of what it entails:

Day 1: Chest and Back

  • Flat barbell bench press
  • Bent-over rows
  • Dumbbell incline bench press
  • Cable crossovers
  • Dumbbell pullovers
  • Seated cable rows
  • Incline barbell bench press
  • Pull-Ups
  • Dumbbell pec flyes
  • Kroc rows
  • Dips
  • Lat pulldowns

Day 2: Shoulders and Arms

  • Overhead press
  • Seated Arnold press
  • Lateral raises
  • EZ curl bar bicep curls
  • Hammer curls
  • Skull crushers
  • Seated dumbbell press
  • Face pulls
  • Close grip bench press
  • Overhead tricep extensions
  • Bicep 21s
  • Shrugs

Day 3: Legs

  • Squats
  • Straight-leg deadlifts
  • Leg press
  • Hamstring curls
  • Calf raises
  • Cable crunches
  • Deadlifts
  • Hack squat
  • Good mornings
  • Glute ham raise
  • Leg extensions
  • Lying leg raise

Arnold's off-season routine is a relentless onslaught of exercises that will leave you trembling and breathless. While no one can replicate Arnold's journey quite like he did, if you dare to tackle his training split, you'll need all the support you can get. Consider pairing your efforts with TRANSCEND for increased muscle endurance, enhanced muscle tone, and unparalleled performance.


When Arnold prepared for competitions, he amped up his training intensity 2-3 months prior. His pre-contest routine was a rigorous affair, with workouts split between morning and afternoon sessions.

Here's a glimpse of Arnold's pre-contest split:


AM: Chest, Back

PM: Legs, Abs, Calves


AM: Shoulders, Arms

PM: Calves, Abs


AM: Chest, Back

PM: Legs, Abs, Calves


AM: Shoulders, Arms

PM: Calves, Abs


AM: Chest, Back

PM: Legs, Abs, Calves


AM: Shoulders, Arms

PM: Calves, Abs


Rest day

This split allowed Arnold to perform antagonistic supersets, alternating between opposing muscle groups. It was a masterstroke for muscle response, but the sheer volume of the regimen consumed most of his day – a luxury few can afford.

Arnold's legacy isn't just about his stunning physique but also about his relentless work ethic. He supplemented his intense workout routines with an equally robust diet plan. So, if you're up for the challenge, consider the Arnold workout split your ultimate path to sculpting greatness.

James Freeman


Liam Marshall, the friendly fitness coach, has spent 14 years sharing his love for sports and fitness. With degrees in sports science, he crafts workouts that fit like your favorite jeans. Beyond the gym, he organizes sports clinics and tech-savvy fitness apps that motivate people worldwide. He's all about making fitness doable for everyone, and it's not just about bodies – it's boosting confidence. In 2019, he scored the "Virginia Fitness Coach of the Year" award. Outside the fitness world, he loves family time and hikes in Shenandoah National Park. Liam's journey from a small-town fitness fan to a big-time coach is all about passion, inspiring people to see fitness as a body-and-mind thing. Catch him on Instagram to stay in the loop!