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The Real Arnold Schwarzenegger Beginner Programs

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Real Workout Programs that Arnold Did 

Arnold Schwarzenegger is the most famous bodybuilder of all time, there is no debating that fact. He may not have been the most successful, and he may have left bodybuilding relatively early, but ask a regular person to name a bodybuilder and they will invariably mention Arnie.  

There are a number of reasons for this. Partly it’s due to his tireless self-promotion, due to nostalgia for what is seen as the golden age of bodybuilding. But mostly it’s because Arnold Schwarzenegger had one of the greatest, most aesthetic physiques in history. 

In this article we’re going to provide you with a real program that “The Oak” followed while training for Mr Olympia competitions. The workout is inspired by Arnold’s own words, from interviews he did and books he wrote. We cannot guarantee that you’ll create an identical physique to Arnie, but if you follow it properly you will see incredible gains in muscle size and strength. 

Train Like Arnold 

arnoldpark1

Although Arnold did dabble with 5×5 training from time to time, mostly Arnold Schwarzenegger valued a high-volume training program; with medium to high rep ranges. Arnie trained six times per week with one rest day. The following workout mimics the training split Arnold would have followed, utilizing a two body part per day split (with abs added to each session). Chest and back, shoulders and arms, legs and core, are repeated twice per week. 

Day 1 Chest & Back 

  • Bench Press (3 x 12 warm up sets) 4 x 12 
  • Weighted Dips (2 x 10 warm up sets) 3 x 12-15 
  • Cable Chest Flyes 3 x 15-20 
  • Pull Ups 3 x 12-15 
  • Barbell Bent Over Rows (2 x 12 warm up sets) 3 x 10 
  • Seated Cable Row 3 x 12 
  • Reverse Crunches 4 x 20 

Day 2 Shoulders & Arms 

  • Barbell Push Press (3 x 12 warm up sets) 4 x 8-12 
  • Dumbbell Upright Row 3 x 12 
  • Lateral Raises 4 x 20 
  • Standing Barbell Bicep Curls 3 x 12 
  • Close Grip Bench Press 3 x 12 
  • Hammer Curls 3 x 10 + 1 set till failure 
  • Dumbbell Skull Crushers 3 x 10 + 1 set till failure 
  • Crunches 4 x 20 

Day 3 Legs & Core 

  • Barbell Squat (3 x 12-15 warm up sets) 4 x 12 
  • Walking Lunges 4 x 20 
  • Barbell Romanian Deadlifts 3 x 12-15 
  • Barbell Glute Bridges 4 x 20 
  • Good Mornings 3 x 20 (light weight) 
  • Hanging Leg Raises 3 x 20 

Day 4 Rest 

Use your rest day to recover from your workouts, catch up with your sleep, keep your daily step count high, and make sure that your protein intake is high. 

Day 1 Chest & Back 

  • Incline Bench Press (3 x 12 warm up sets) 4 x 12 
  • Weighted Dips (2 x 10 warm up sets) 3 x 12-15 
  • Incline Dumbbell Chest Flyes 3 x 15-20 
  • Weighted Chin Ups 3 x 12-15 
  • T-Bar Rows (2 x 12 warm up sets) 3 x 10 
  • Seated Cable Row 3 x 12 
  • Reverse Crunches 4 x 20 

Day 2 Shoulders & Arms 

  • Seated Arnold Presses (3 x 12 warm up sets) 4 x 8-12 
  • Barbell Shrugs 3 x 20 
  • Seated Lateral Raises 4 x 20 
  • Standing Barbell Bicep Curls 3 x 12 
  • Close Grip Bench Press 3 x 12 
  • Hammer Curls 3 x 10 + 1 set till failure 
  • Dumbbell Skull Crushers 3 x 10 + 1 set till failure 
  • Crunches 4 x 20 

Day 3 Legs & Core 

  • Barbell Squat (3 x 12-15 warm up sets) 4 x 12 
  • Leg Extensions 4 x 20 
  • Dumbbell Romanian Deadlifts 3 x 12-15 
  • Barbell Glute Bridges 4 x 20 
  • Good Mornings 3 x 20 (light weight) 
  • Hanging Leg Raises 3 x 20 
10 Comments
  • flowerking Aug 19,2015 at 9:51 am

    1 week chest and traise workout

  • nev Sep 16,2014 at 4:43 am

    Thanks for this post, who better to learn from than Reg Parks and Arnold…..im gonna drop all isolation and hit heavy compound 3 – 4 times per week…..Thanks again

  • hunter Apr 21,2012 at 3:56 am

    listen dudes, read everything on the market-learn, do your cut aerobics and always always warm it up. injury = zero.

  • hamid Feb 22,2012 at 3:32 pm

    thankeyou very much

  • Going back to the Gym - Stormfront Oct 17,2011 at 8:58 pm

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  • ashish Jul 30,2011 at 3:42 pm

    i want a arnold perfect routine wotkout

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  • Amal Jan 18,2011 at 4:30 pm

    Arnold Schwarzenegger And Terminator All Good

  • Ali Sep 20,2009 at 11:27 am

    HI there
    Whats the order one should do parks routine?
    i.e

    The Classic Program he did —3x a week or 2 x

    Squats
    Bench Press
    Chins
    Overhead Press
    Barbell Curls
    Deadlifts
    Dips

    I know deadlifts squat or bench go first since they the big 3 but which of them?
    And whats the order?
    I mean Im wantin to do it like this:

    Bench
    Dips
    shoulder press
    Deadlifts
    rows
    pullups
    squats

    so thats chest,back,then legs …
    please comment back
    thanks

  • John Cleary Jun 24,2009 at 8:39 pm

    Don-a-hey, don-a-ho, don-a-hey.

    Get on with your bad self man. Writin’ articles and (poop)? Good for you home boy.

    I almost read the enitire thing too, promise.

    Also, keep the posts coming on Iran. Crazy (turds) huh?

    JC

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