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Arnold Schwarzenegger’s Workout And Diet Plan


This workout by Arnold Schwarzenegger was originally featured in the October, 1991 issue of Muscle Mag.

Arnold Schwarzenegger Workout A – Performed on Monday, Wednesday and Friday


  • Bench press – 5 sets, 6-10 reps
  • Flat bench flies – 5 sets, 6-10 reps
  • Incline bench press – 6 sets, 6-10 reps
  • Cable crossovers – 6 sets, 10-12 reps
  • Dips – 5 sets, to failure
  • Dumbbell pullovers – 5 sets, 10-12 reps


  • Front wide-grip chin-ups – 6 sets, to failure
  • T-bar rows – 5 sets, 6-10 reps
  • Seated pulley rows – 6 sets, 6-10 reps
  • One-arm dumbbell rows – 5 sets, 6-10 reps
  • Straight-leg deadlifts – 6 sets, 15 reps


  • Squats – 6 sets, 8-12 reps
  • Leg presses – 6 sets, 8-12 reps
  • Leg extensions – 6 sets, 12-15 reps
  • Leg curls – 6 sets, 10-12 reps
  • Barbell lunges – 5 sets, 15 reps


  • Standing calf raises -10 sets, 10 reps
  • Seated calf raises – 8 sets, 15 reps
  • One-legged calf raises (holding dumbbells) – 6 sets,12 reps


  • Wrist curls (forearms on knees) – 4 sets, 10 reps
  • Reverse barbell curls – 4 sets, 8 reps
  • Wright roller machine – to failure


Nonstop instinct training for 30 minutes

Arnold Schwarzenegger Workout B – Performed on Tuesday, Thursday and Saturday


  • Barbell curls – 6 sets, 6-10 reps
  • Seated dumbbell curls – 6 sets, 6-10 reps
  • Dumbbell concentration curls – 6 sets, 6-10 reps


  • Close-grip bench presses (for the all three heads) – 6 sets, 6-10 reps
  • Pushdowns (exterior head) – 6 sets, 6-10 reps
  • Barbell French presses (interior head) – 6 sets, 6-10 reps
  • One-arm dumbbell triceps extensions (exterior head) – 6 sets, 6-10 reps


  • Seated barbell presses – 6 sets, 6-10 reps
  • Lateral raises (standing) – 6 sets, 6-10 reps
  • Rear-delt lateral raises – 5 sets, 6-10 reps
  • Cable lateral raises – 5 sets, 10-12 reps

Calves and Forearms

Same as Monday, Wednesday and Friday


Same as Monday, Wednesday and Friday.

Arnold Schwarzenegger Nutrition And Diet Advice

This advice by Arnold Schwarzenegger is aimed at individuals who hard a hard time gaining weight.

  • 5-6 small meals per day.
  • Carbs within 30 minutes after a workout.
  • Train no more than 4 days per week.
  • Eat 30 to 50 grams of protein every 3 hours.
  • Use protein shakes to get in your daily protein if needed.
Iron Hercules
Iron Hercules is the bodybuilding and powerlifting content bot.
  • Michael Jul 26,2015 at 4:38 pm

    Arnold’s workout routine indicates that he did one type of workout (A) on Monday, Wednesday and Friday and then another type of workout (B) on Tuesday, Thursday and Friday for a total of six workout sessions per week; however, in his training tips it states that you should train no more than four days per week. This seems like an obvious contradiction; can you please clarify this for me? Thanks.

  • Iron man Jul 24,2015 at 4:38 pm

    U guys really need to read before commenting it says train 4 times per week for ppl who struggle to gain weight only ppl with freakish genetics or are already big guys will benefit from training 6 times a week and u guys obviously arnt or u wouldn’t be reading this article the best way to gain good solid muscle weight is to consume protein and train hard keep your training sessions to a max of 45mins and slim ppl need to lift heavy to stress the body and force it to adapt in an anabolic way (muscle growth) any longer training session will cause catabolism (muscle waste) u must strive to lift heavier each time u train or increase the volume before increasing the weight no supplements will do this for u save your money and lift hard

  • PHIL Jul 10,2015 at 12:07 pm

    sir i am a boy age 19 and i want to have a muscled body like yours but the problem is i weigh 52.5kg i wnt to reach atleast 80kg or mor what can i do?help me sir plz.

  • sandeep May 29,2015 at 9:27 am

    hi i am sandeep 20 year old indian boy i want perfect body size and shape. so i want suggestions and perfect diet plan

    • monish Jun 20,2015 at 9:21 am

      see sandeep depent on ur diet and ur workout u can reduce ur calories.
      so dont eat out side food and oil and hight carbs food..take alwayz boil and salad & pure protine diet like fish,chicken & salad………..k

  • Robert babu Apr 29,2015 at 10:33 pm

    sir I am 17 year-old indian boy how I improve my body like u in days sir

    • monish Jun 20,2015 at 9:24 am

      take heavey protin and carbs for enlarg ur mucles and size…..like sweet potato,chicken with roasted and red meat and 15 eggs each days… guys take dieat every 5 hours or 4…………. ok

  • sovit dhyani Apr 11,2015 at 11:03 pm

    can you give me a better diet plan for grow my biceps

  • sovit dhyani Apr 11,2015 at 11:02 pm

    hey iam 20 year young and i want to make my biceps better so please can you give me some suggetion

    • khalid Apr 24,2015 at 12:43 pm

      Apple and bananas khaya kro.thanks

    • monish Jun 20,2015 at 9:26 am

      sovit its all depending ur diet and workout…..
      dont focus on biceps but do lats(back ) work out than do 1 veriation biceps likes hammer and db curl or bb curl, aas 4 sets……..
      than chek it out

  • deepak jure Nov 27,2014 at 6:35 am

    hi i am deepak 17 year old indian boy i want perfect body size and shape. so i want suggestions and perfect diet plan

  • Deepak Kumar Nov 7,2014 at 4:04 pm

    Hey buddies I have tried amino mass with isolate protein. And trust me I gained my muscles like amazingly. You still gotta work hard in gym though. But resulrs are amazing. I reckon everyone should try this combination. I started with this combination and now I am taking creatine with protein only. Its amazing. Highly recommended to everyone. Onky small demerit is that you penis will become so small that even you won’t be able to hold it in your hand, forget about shagging a girl. But I don’t care as long as I hve got big muscles.

  • viru negi Jul 12,2014 at 1:56 am

    hi, i am 23 years old i would increase my body more and more good looking and powerful also give me good tips please…… and tell me how diets will good grow my body…..

  • sir arnold Mar 15,2014 at 1:26 am

    Please give me some tip and suppliment name to make me huge like sir arnold

    • shankar Jun 21,2015 at 2:51 am

      Hei use arnold series way

  • bob Jan 25,2014 at 9:15 pm

    I like how it says no more than 4 days a week when it clearly says Monday Tuesday Wednesday Thursday Friday Saturday. when he actually worked out 6 days a week. sorry to funny

    • Brendan Brady May 14,2014 at 3:05 am

      Yeah but his routine was for an experienced bodybuilder, with great genes, on a carefully controlled steroid program

      You see the other bit says it’s what he’d advise people who have a hard time gaining weight follow

  • gabe Dec 18,2013 at 2:26 pm

    i have a hard time gaining weight. Please email me, if you have any tips!

    • Tony Jan 31,2014 at 4:38 pm


      The best program I have found to gain weight for myself is the 10 week size surge. You can find the 30 +/- page book online. The came out with a new version but I personally like the original. I didnt follow the diet I just used the workout plan and put on 18lbs in 8 weeks (Chemical Free). I also ate 3/4lb ground beef patties, 2 a day. One between breakfast and lunch the other between lunch and dinner (no bun).

      I hope this helps good luck to you.

      On a side note I stay away from supplements other than protein powder. Dont;fall for fake promises on test boosters and others.


    • Adam Mar 17,2014 at 7:06 pm

      Try the GOMAD challange, very extreme because of some side effects but cheap and very very effective!!

    • frost May 8,2014 at 6:39 pm

      Buy stuff called mutant mass

  • Sam Nov 23,2013 at 1:55 pm

    If you guys have a problem with the long workouts than split them up. For example: Monday: chest, back. Tuesday: Legs. Wednesday: Rest Thursday: Biceps, Triceps Friday: Shoulders. You don’t need to flollow this exact plan but the important part is the excerises, form, and eating right. lets be honest, theres no need to be In the gym that long

  • James Sep 30,2013 at 2:07 pm

    People, the advice at the bottom of the page clearly states it’s for people that have a hard time gaining weight! Arnold didn’t have a problem gaining weight, so he trained 6 days a week. Why is that so difficult to understand?

  • Kashif Ansari Sep 1,2013 at 11:18 am

    arnold followed his heart and good old instinctive workouts as well as hearty diet helped sculpt the ideal physique of the oak.

  • Leeroy Aug 12,2013 at 7:24 am

    Read properly people, the diet plan says it is aimed at people who find it hard to put weight on, it’s not Arnold’s diet !!!

  • syed muzammil Jul 25,2013 at 10:50 pm

    dis is the fake schedule

  • Aman Singh Rathore Jul 10,2013 at 7:18 am

    my fav. bodybuilder is ARNOLD nd I MEET U

  • kaushik Jun 13,2013 at 10:37 pm

    Dear sir
    Your schedule shows total 6 days of work out but your advise is for 4 days…. did not get your point

  • Kgrau Jun 11,2013 at 5:57 pm

    Literally all of these posts are by people that obviously dont lift lol Arnold ate at least 5,000 calories to maintain and trained 6 days because thats what his body was physically able to do, alot of people need more rest than that, and alot of people saying nobody can recover that fast probably aren’t eat 300+ grams of protien daily, thats why there is only one Arnold. You’ll have to eat alot more than tuna, and if you think IF YOU WORK LESS YOU MAKE MORE GAINS, you’re one of those 24 hour class motherf***ers who sits on his a** and doesn’t lift sh*t. Train insane or remain the same, happy lifting my friends.

  • JUde May 13,2013 at 3:13 pm

    He was on contract to Weider. Did not have a day job. Did not have to get up early, etc. His JOB was to workout, eat, sleep. wake up, eat, sleep, wake up, eat, workout, eat, sleep, etc.

    • Deutscher18 May 30,2013 at 7:41 am

      Actually, he was taking on several university courses and managing a building business as well as training for bodybuilding contests. Just so you know :)

  • frolo Mar 10,2013 at 1:41 am

    or maybe the secret to success is to just straight up bust through glass windows like a boss Mike O’Hearn style. that shit is crazy. maybe when i can deadlift 700 lbs i will be able to do that without a helmet and pads. then arnold will bow down to me!!!

  • frolo Mar 10,2013 at 1:36 am

    it takes me 3 hours to do 60 sets total. arnold was doing 120ish in 4 hours. that is beyond crazy!! i don’t see how you recover fast enough to keep that pace going. maybe it just takes years to develop. i remember when i first started working out 8 months ago i would only go for like 45 minutes. in a year or two maybe i will be strong enough to do 120 sets in a workout. but arnold was doing like 400 to 500 pounds with everything im only in the 200 to 250 range right now. gonna keep going with the mind over matter and eat lots of yellow fin tuna. that shit is pricey but great for your physique.

  • Dragan D. Jan 13,2013 at 3:54 am

    Umm, might be a little error.. His training consisted of 6 days per week? Yet, Arnold’s advise below say’s “don’t train more the 4 days per week”, Please explain?

  • rajesh tribhuwan Jan 7,2013 at 9:31 am

    the legend of arnold.

  • Mounder Nov 23,2012 at 1:05 pm

    This diet plan is for some one on anabolic seroides cycle never ever train like that . The word no pain no gain dose not exists any more mentally and scientifically it’s less= more and more=less work out should only be 30-45 minutes long intensive push your self no longer what Your avoiding is the catabolic state muscle break down where youhave no more energy so your muscle starts to feed of it self they call this muscle canabilisam to avoid this train less and make that less hard core and eat well and you repair faster and bigger but if your train more you will have less muscle your muscle will eat it self most people need study the theory before taking it into practice

  • ar Aug 10,2012 at 8:23 pm

    arnolds job was bodybuilding so too some his workout seems extreme but he was trying to obtain the perfect body

  • Wamik Aug 2,2012 at 7:34 am

    I want make same arnold body. Plz give arnold video all body part exercise mail me.

  • R2792 Jul 6,2012 at 11:31 pm

    Why complain? Sit down, think, and plan. If you really want something you got to work hard for it regardless of your problems. Think of other ways?

  • rahul aggarwal Jul 1,2012 at 5:53 am

    my name is rahul aggarwal
    I have a problem thats why my body not build not increse in my size

    when i eat any thing in food in breakfast in lunch or in dinner after 5-10 min my liver is out of control and going to toilet to fresh

    please give me the solution of this problem because i want to make smae as arnold body
    my contact number is 9711488466

    • Jesse Jay Jul 2,2012 at 11:54 pm

      Maybe you should learn to speak english first. @rahul aggarwal

    • Rahul kumar Sep 11,2012 at 6:32 am

      Look dude,after every meal you have to walk a littelbit so that the food may digest.im sure this will work.

    • vasan Oct 7,2013 at 7:31 am

      rahul u r problem is quiet normal with many people dear u should eat pav / vada pau bread in morning breakfast to avoid such problems

  • alberto Jun 20,2012 at 2:49 am

    I’m confused too? I know we are nit arnaold, but did he really do all that in one workout three times a week? You would have to be in the gym for four hours. Who ever “really” wrote that, please explain.

  • almalibre Apr 29,2012 at 3:54 am

    guys wait because im confused…what exercises in relation with that program you do on monday for example? chest and back and legs and forearms and calves and abs?? isnt that too much??

  • Think Before You Speak Mar 23,2012 at 4:05 am

    Arnold worked out six days a week back in the day because he could still make or maintain gains. Obviously when this was said “Train no more than 4 days per week.” it was targeted at “individuals who have a hard time gaining weight”. You don’t workout as much if you can’t gain weight. You need to burn less calories or eat more to gain weight while working out. Obviously you cannot workout 6 days a week and gain weight if you’re burning too many calories or not eating enough. Therefor, workout less days to gain weight because you’re not as awesome as Arnold.

  • John Blue Mar 7,2012 at 3:48 am

    Um Im confused it says workout a is monday wednesday and friday and workout b is tuesday thursday saturday but it says dont work out more then 4 times a week. Can someone explain this to me?

  • waleedkhan Feb 19,2012 at 6:41 am


  • waleedkhan Feb 19,2012 at 6:39 am

    my body is totaly d-shape now i want to again improve my muscles and plz tell me about diet for muscles growth in days.

  • waleedkhan Feb 19,2012 at 6:37 am

    hi,i m 23 years old but my problem is that my weight is 90kgs and my belly is full of fats. i want to reduce my bellys and gains muscles and mintain my chest.

  • Lucas Jan 4,2012 at 1:05 am

    LOL he reccomends 4 workouts maximum per week, yet here it says he works out six days?

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