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Few names have transformed a single sport – and the world – like that of bodybuilder, actor, and politician Arnold Schwarzenegger.
From his youth in post-war Austria to becoming one of the biggest personalities on the planet, Arnold owes his success to his training.
But have you ever wondered what Arnold did to build that legendary physique that would help conquer Mr. Olympia seven times?
Today, let’s discuss the Arnold Schwarzenegger workout routine and diet plan. I will cover his training fundamentals, the Arnold split, and his incredible double-split workout routine.
Let’s dive in.
Arnold Schwarzenegger Current Bio and Stats
Arnold Alois Schwarzenegger was born on July 30th, 1947 in Thal, Austria.
He’s the son of Gustav Schwarzenegger, a military police officer, and Aurelia Schwarzenegger. Arnold and his brother grew up in a strict household in post-war Austria.
From a young age, Arnold was exposed to the idea of competition, as his father would often pit his sons against each other in daily activities.
While his brother was far more academic, Arnold’s cheerful and charismatic personality shone through.
Arnold first took an interest in training at age 15. He picked up a copy of a bodybuilding magazine with a picture of British bodybuilding champion Reg Park.
This inspired Arnold to pursue the sport, idolizing Park and many other sporting greats with pictures across his bedroom wall.
During his late teen years, Arnold would go onto train fanatically, focusing on both bodybuilding and Olympic weightlifting.
In 1964, Arnold would win Styrian Junior Weightlifting Championships, with a victory the following year at the German Austrian Weightlifting Championships.
His dominance would continue the years that followed, claiming first place in the international Powerlifting Champions 1966.
However, it was not only Arnold’s capacity to lift that caught everyone’s attention, but his incredible physique.
This led him to compete in the amateur Mr. Universe in 1967, where he took first place.
The title would put Arnold on the map as he would begin to dominate the competition with further victories from 1968-1970.
While Mr. Universe was considered to be the highest standard at its time, there were many different competitions across the world.
For Arnold to become the best in the world, he would have to beat the best of the best at Mr. Olympia.
In his first entry in 1969 Arnold would be dealt a heartbreaking loss to the incredibly sculpted Sergio Oliva.
However, being the champion that he is, Arnold rose to the challenge. He came back strong to secure his first win as Mr. Olympia champion in 1970 at just 23 years old.
This would begin his reign at the top, dominating the bodybuilding world with seven Mr. Olympia titles from 1970-1975, and 1980.
- Age: 76 Years Old
- Height: 6’2” (188 cm)
- Weight: 235 lbs (106 kgs)
- Birthday: 30th July, 1947
- Occupation: Bodybuilder, Actor, Producer, Director, Politician, Investor
Retired/Active:
- Active Actor/Producer
- Retired Bodybuilder/Politician
Accolades:
- 3x Mr. Universe Champion (1968-1970)
- 7x Mr. Olympia Champion (1970-1975, 1980)
- International Powerlifting Championships Winner (1966)
- German Powerlifting Powerlifting Championships (1968)
- German Austrian Weightlifting Championships Winner (1965)
Lifts:
- Squat – 545 lbs (247 kg)
- Bench Press – 520 lbs (240 kg)
- Deadlift – 683 lbs (310 kg)
- Clean and Press – (120 kg)
- Snatch – 243 lbs (110 kg)
- Clean and Jerk (298 lbs (135 kg)
Arnold Schwarzenegger Workout Fundamentals
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Arnold Schwarzenegger’s workout fundamentals were based around a three-day training split performed twice per week.
This allowed him to hit each muscle group twice per week, increasing training volume, which has been shown to enhance muscle hypertrophy.
Now, there are no special exercises that Arnold performed here other than the tried-and-true bodybuilding movements.
Being a massive advocate of back and front squats, lunges, bench press, incline press and dumbbell flys, Arnold used these exercises to build his legendary physique.
Where his training did differ from many is his training frequency and volume.
Arnold was known for his Arnold splits, but the training that really helped him conquer Mr. Olympia seven times was his double-split program.
This program was designed to double his training from the standard six sessions per week to 12 sessions.
Here he would train twice per day, for six days a week, allowing him to hit each muscle group three times per week instead of the standard two.
Of course, Schwarzenegger did not do this year-round, only entering this style of training leading up to competition.
What made this achievable is how Arnold planned his training throughout the year, which gave him time to recover from these intense programs in the lead-up to a competition.
Following the Olympia from October to December, he would reduce his training with a focus on staying active rather than living in the gym.
In January to April, after a much-needed rest, he would again begin his off-season training by getting back into his standard Arnold splits. Here, he’s training each body part twice per week, with 10-12 sets per muscle group each time.
The three months that followed from May to July is when he began to ramp up his training, taking his volume to a massive 30 to 36 sets per muscle group per week.
This would then lead into August to October, where he would begin the madness that was his double split routine to get him contest-ready.
Arnold Schwarzenegger Workout Routine
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There is no doubt that Arnold’s dedication to the gym has created some crazy workout routines.
Below, we have two of Arnold’s workout routines, the Arnold split and his insane double split routine.
We will detail these workouts with a weekly schedule, exercises, sets, reps, and rest time to give you the complete Arnold Schwarzenegger workout experience.
Arnold Schwarzenegger Split Workout Routine
Arnold’s split workout routine was based on a three-day split, performed twice per week, with Sunday as a rest day.
This program allowed him to increase his training volume without ever training the same muscle groups on back-to-back days.
Arnold Split Weekly Schedule
Arnold Schwarzenegger Chest & Back Workout
| Exercise | Sets | Reps | Rest |
| Bench Press | 5 | 10 | 45-60 secs |
| Incline Bench Press | 5 | 10 | 30-45 secs |
| Dumbbell Chest Flys | 5 | 10 | |
| Dumbbell Pullover | 5 | 10 | 30-45 secs |
| Chin Ups | 5 | 10 | 30-45 secs |
| Bent Over Row | 5 | 10 | 30-45 secs |
| Deadlift | 5 | 10 | 30-45 secs |
| Crunches | 5 | 10 | 30-45 secs |
Arnold Schwarzenegger Shoulder & Arms Workout
| Exercise | Sets | Reps | Rest |
| Barbell Clean Press | 5 | 10 | 45-60 secs |
| Dumbbell Lateral Raise | 5 | 10 | 30-45 secs |
| Upright Row | 5 | 10 | 30-45 secs |
| Military Press | 5 | 10 | 30-45 secs |
| Standing Barbell Curl | 5 | 10 | 30-45 secs |
| Seated Dumbbell Curl | 5 | 10 | 30-45 secs |
| Close Grip Bench Press | 5 | 10 | 30-45 secs |
| Standing Barbell Tricep Extension | 5 | 10 | 30-45 secs |
| Wrist Curls | 5 | 10 | 30-45 secs |
| Reverse Wrist Curls | 5 | 10 | 30-45 secs |
| Reverse Crunch | 5 | 25 | 30-45 secs |
Arnold Schwarzenegger Leg Workout
| Exercise | Sets | Reps | Rest |
| Back Squat | 5 | 10 | 45-60 secs |
| Lunges | 5 | 10 | 30-45 secs |
| Leg Curl | 5 | 10 | 30-45 secs |
| Stiff Leg Deadlift | 5 | 10 | 30-45 secs |
| Good Mornings | 5 | 10 | 30-45 secs |
| Donkey Calf Raises | 5 | 10 | 30-45 secs |
| Crunches | 5 | 25 | 30-45 secs |
Arnold Schwarzenegger Double-Split Routine
For Arnold’s double-split routine, he would perform four different workouts over two days, three days per week.
Due to the intense nature and high volume required of this program we cannot recommend it. It should be noted that even Arnold did not perform this year-round.
He simply used it for two to three months leading up to competition.
To improve clarity, I will split these up into ‘Day 1’ and ‘Day 2’ with each day containing two workouts to be repeated three times per week.
| Time | Mon 1 | Tues 2 | Wed 1 | Thurs 2 | Fri 1 | Sat 2 | Sun |
| Morning | Chest, Back | Shoulders, Arms | Chest, Back | Shoulders, Arms | Chest, Back | Shoulders, Arms | Rest |
| Evening | Legs, Calves, Abs | Calves, Abs | Legs, Calves, Abs | Calves, Abs | Legs, Calves, Abs | Calves, Abs |
Day 1
Arnold Schwarzenegger Double-Split Chest & Back
| Exercise | Sets | Reps | Rest |
| Bench Press (Warm-Up) | 1 | 30-45 | 45-60 secs |
| Bench Press | 5 | 6-8 | 30-45 secs |
| Wide-Grip Behind-the-Neck Chin-Ups | 5 | 15-8 | 30-45 secs |
| Incline Barbell Press | 5 | 10-15 | 30-45 secs |
| T-Bar Row | 5 | 10-15 | 30-45 secs |
| Dumbbell Fly | 5 | 10-15 | 30-45 secs |
| Wide-Grip Barbell Row | 5 | 10-15 | 30-45 secs |
| Dips | 5 | 15 | 30-45 secs |
| Close Grip Chin-Up | 5 | 12 | 30-45 secs |
| Dumbbell Pullover | 5 | 15-20 | 30-45 secs |
| Iso-Tension Contraction Finisher | – | – | – |
Arnold Schwarzenegger Double-Split Leg, Calves, Abs
| Exercise | Sets | Reps | Rest |
| Barbell Squat | 5 | 10 | 45-60 secs |
| Front Squat | 5 | 8-10 | 30-45 secs |
| Leg Press | 5 | 10 | 30-45 secs |
| Leg Extension | 5 | 10 | 30-45 secs |
| Lying Leg Curl | 8 | 10 | 30-45 secs |
| Donkey Calf Raises | 5 | 15-30 | 30-45 secs |
| Standing Calf Raises | 5 | 15-30 | 30-45 secs |
| Leg-Press Calf Raises | 5 | 20-30 | 30-45 secs |
| Standing One-Legged Dumbbell Calf Raises | 3 | 15-30 | 30-45 secs |
| Hanging Knee Raises | 3 | 25-50 | 30-45 secs |
| Roman Chair Sit-Ups | 4 | 25-30 | 30-45 secs |
| Lying Leg Raises | 3 | 25-30 | 30-45 secs |
| Russian Twists | 3 | 50 | 30-45 secs |
| Back Extensions | 3 | 15 | 30-45 secs |
| Seated Leg-Up | 4 | 25-50 | 30-45 secs |
Day 2
Arnold Schwarzenegger Double-Split Shoulder & Arms
| Exercise | Sets | Reps | Rest |
| Barbell Clean & Press | 1 | 20-30 | 45-60 secs |
| Arnold Press (Superset) | 5 | 6 | – |
| Bent Over Lateral Raise | 5 | 8-10 | 30-45 secs |
| Lying Lateral Raise | 5 | 12 | 30-45 secs |
| Cable Lateral Raise | 5 | 12 | 30-45 secs |
| Alternating Dumbbell Front Raise | 3 | 12 | 30-45 secs |
| Close-Grip Bench Press | 5-6 | 6-8 | 30-45 secs |
| Cable-Pushdown | 5-6 | 6-8 | 30-45 secs |
| Lying EZ-Bar French Press | 5-6 | 6-8 | 30-45 secs |
| Dumbbell Kickback | 5 | 6-8 | 30-45 secs |
| Barbell Cheat Curl | 6-7 | 6-8 | 30-45 secs |
| Seated Dumbbell Curl | 6-7 | 6-8 | 30-45 secs |
| Preacher Curl | 6-7 | 6-8 | 30-45 secs |
| Concentration Curl | 5 | 6-8 | 30-45 secs |
| Barbell Reverse Curl | 5 | 8-10 | 30-45 secs |
| Reverse Preacher Curl | 5 | 8-10 | 30-45 secs |
| Barbell Wrist Curl | 7 | 10 | 30-45 secs |
Arnold Schwarzenegger Double-Split Calves & Abs
| Exercise | Sets | Reps | Rest |
| Donkey Calf Raises | 5 | 15-30 | 30-45 secs |
| Standing Calf Raises | 5 | 15-30 | 30-45 secs |
| Leg-Press Calf Raises | 5 | 20-30 | 30-45 secs |
| Standing One-Legged Dumbbell Calf Raises | 3 | 15-30 | 30-45 secs |
| Hanging Knee Raises | 3 | 25-50 | 30-45 secs |
| Roman Chair Sit-Ups | 4 | 25-30 | 30-45 secs |
| Lying Leg Raises | 3 | 25-30 | 30-45 secs |
| Russian Twists | 3 | 50 | 30-45 secs |
| Back Extensions | 3 | 15 | 30-45 secs |
| Seated Leg-Up | 4 | 25-50 | 30-45 secs |
| Donkey Calf Raises | 5 | 15-30 | 30-45 secs |
Arnold Schwarzenegger Dieting and Food Preferences
Arnold Schwarzenegger’s dieting and food preferences are a little different from the diets we see today, as information on correct nutrition was not readily available.
The shocking result of this as you will see is a heap of random meats, bread, eggs, and a lot of milk, totaling a massive 5,000 calories per day.
You see, back then supplementation wasn’t even close to what it is today. So, the bodybuilders of the golden era simply had to eat as much food as possible to hit their macros.
With all that being said, here’s Arnold’s daily diet and food preferences from his peak bodybuilding era.
Diet and Food Preferences
| Meal | Food |
| Meal 1 | 3x Eggs, 4x Bacon, 2 Slices Toast, 2x Glasses of Milk |
| Meal 2 | Ham Sandwich, 1x Hard Boiled Egg, Glass of Milk |
| Meal 3 | 2x Meat Sandwiches, Mixed Fruit, 2x Glasses of Milk |
| Meal 4 | Cottage Cheese, Hard Boiled Egg, 2x Glasses of Milk |
| Meal 5 | 10 oz. Beef Mince, Baked Potato, Green Salad, 2x Glasses of Milk |
| Meal 6 | Protein Shake (Milk, Ice Cream, 1x Raw Egg) |
Arnold Schwarzenegger Diet Plan
Bodybuilding dieting and food preferences have come a long way, so you won’t need to drink 10 glasses of milk and random meat sandwiches to pack on muscle.
Unless, of course, you want to?
To make things a little more interesting, we have provided you with an Arnold Schwarzenegger-inspired diet plan.
Here, we will take many of Arnold’s food choices to create a meal plan that is a little more creative. It will still help you hit those 5,000 daily calorie intake goals.
Meal 1
- 4x Poached Eggs
- 4x Shortcut Bacon
- 3x Whole Wheat Toast
- Oatmeal (Honey, Banana, Cinnamon, Milk)
Meal 2
- Protein Shake (Banana, Greek Yogurt, Mixed Berries, Peanut Butter, Milk)
Meal 3
- 2x Grilled Chicken Salad Roll (Cheese, Lettuce, Tomato, Avocado, Red Onion)
- Banana
Meal 4
- Grilled Chicken Salad (Cherry Tomatoes, Avocado, Red Peppers, Corn, Spinach)
- 2x Hard Boiled Eggs (Salt & Pepper)
- 2x Scoop Protein Shake
- Protein Yogurt
Meal 5
- 10 oz. Beef Steak
- Sweet Potato Mash
- Green Salad (Baby Spinach, Avocado, Green Peppers, Red Onion)
Meal 6
- Protein Shake (Banana, Greek Yogurt, Mixed Berries, Peanut Butter, Milk)
- Protein Yogurt
While nutrition in the golden era was far from ideal, this didn’t stop Arnold and many of the all-time greats from achieving incredible physiques.
The advantage we have today is understanding the science behind eating and nutrition. We can calculate and track our exact calorie and macronutrient targets to achieve incredible results.
For you to kick off your Arnold Schwarzenegger routine with a bang, use our advanced calorie and macronutrient calculator.
Simply plug in your age, gender, height, weight, and activity level to receive your precise calorie and macronutrient intake.
This will ensure that you are eating enough protein to build muscle, carbs for fuel, and fat to absorb essential nutrients.
Arnold Schwarzenegger Supplement Preferences
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Arnold’s supplement preferences, like nutrition, was limited at the time. Many bodybuilders hit their macros from their daily food intake.
Below, we have listed Arnold’s preferred supplements and their purpose to help you decide which you should use for your workout.
| Supplement | Purpose |
| Protein | Builds muscles, assists recovery |
| BCAAs | Stimulate building of protein in muscle and the reduction of muscle breakdown; however, research suggests this is unwarranted |
| Multivitamin | Fills nutritional gaps |
Final Thoughts
Arnold Schwarzenegger’s training program and workout routine completely changed his life.
From the small Austrian country town of Thal to becoming a bodybuilding legend, movie megastar, and American politician, it was the foundation of achieving all of his dreams.
If you are considering trying Arnold’s workout routine, we recommend the Arnold split, with a focus on quality nutrition and plenty of rest to perform at your peak.
This will help you train for the long-term, building life-changing muscle mass.
So are you considering trying the Arnold Schwarzenegger workout routine and diet plan? What part of Arnie’s training and philosophy matches your training goals?
Let us know in the comments.
What is the Arnold split?
The Arnold split is a three-day training split performed twice per week consisting of chest/back, shoulders/arms, and legs.
What was Arnold’s actual workout routine?
Arnold’s workout routine was based on what was known as the Arnold split, a three-day split program performed twice per week. This allowed him to hit each muscle group twice per week.
However, he would increase this to the double-split where he would double his daily sessions, bringing his total weekly sessions from six to 12.
Here, he would perform traditional bodybuilding movements such as squats, lunges, deadlifts, rows, bench press, dumbbell chest presses, and dumbbell flys.
How many hours a day does Arnold Schwarzenegger workout?
Arnold Schwarzenegger would train two hours per session during the peak of his training.
How often would Arnold Schwarzenegger workout?
Arnold Schwarzenegger would train between one to two times per day depending on the stage of his contest preparation, with him increasing to more training the closer he got to competitions.
How many workouts did Arnold do in a day?
Arnold would do one to two workouts per day depending on the stage of his contest prep. At the beginning stages he would train once per day, this doubling with two sessions per day when he was two to three months out.
How long did Arnold Schwarzenegger train?
Arnold Schwarzenegger would train two hours per session with one to two training sessions per day depending on the stage of his contest preparation.
What did Arnold Schwarzenegger eat?
Arnold Schwarzenegger’s early food preferences included lots of eggs, bacon, sandwiches, salads, potatoes, and up to 10 glasses of milk per day.
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