Arnold split workout that helped Arnold Schwarzenegger win Mr. Olympia 7 times
The Arnold split workout refers to legendary bodybuilder Arnold Schwarzenegger’s workout routine during his peak years.
However, it’s important to know about Schwarzenegger before understanding the Arnold split workout.
Who is Arnold Schwarzenneger?
Arnold Schwarzenegger is a legendary bodybuilder who's widely regarded as one of the greatest bodybuilders of all time. He won the Mr. Olympia a record seven times between 1970 and 1975 and again in 1980.
Schwarzenegger was known for his impressive physique, which was characterized by his broad shoulders, thick chest, muscular arms and legs, and well-defined abs. He achieved that through years of dedicated training, a strict diet and a focused mindset.
His bodybuilding routine focused on training each muscle group to its fullest potential, with a focus on compound exercises that worked multiple muscle groups at the same time. Some of his favorite exercises included squats, bench presses, deadlifts, chin-ups and military press. He also incorporated isolation exercises to target specific muscles, like bicep curls and tricep extensions.
Apart from his training, Schwarzenegger also followed a strict diet that included plenty of protein, complex carbohydrates and healthy fats. He also avoided processed foods and sugary drinks and instead focused on whole, nutrient-dense foods that supported his muscle-building goals.
Schwarzenegger remains an advocate for fitness and bodybuilding, and his legacy continues to inspire millions around the world to pursue their fitness goals.
What is the Arnold split workout?
Like bodybuilders, Arnold Schwarzenegger followed a type of workout split during his prep months. He followed a different routine (with different focus) during othe off-season
Here's an example of what the Arnold split workout looked like during his prep months:
Morning cardio
30-60 minutes of low intensity cardio on an empty stomach, like walking or cycling
Resistance training (afternoon)
Warm-up: 10 minutes of light cardio followed by stretching
Main Workout: 2-3 hours of weightlifting, focusing on compound exercises like squats, bench presses, deadlifts and military presses, and isolation exercises like bicep curls, tricep extensions and calf raises. He would typically perform 4-5 sets of each exercise, with 8-12 reps per set.
Cardio: 30-60 minutes of high intensity cardio, like sprinting or cycling.
Evening Cardio
30-60 minutes of low-intensity cardio, like walking or cycling.
Schwarzenegger's prep workout routine was intense and required a high level of commitment and discipline. He also followed a strict diet plan, consisting of whole foods, lean protein sources, complex carbohydrates and healthy fats, to support his training and help him achieve his desired physique.
Within the Arnold split workout, you will find the section: Resistance Training. While Schwarzenegger did switch the Arnold split workout from time to time, here’s an example of one he followed quite often:
Day 1: Chest and Back
- Barbell bench press: 5 sets of 6-10 reps
- Incline dumbbell press: 5 sets of 6-10 reps
- Chest dips: 5 sets of maximum reps
- Wide-grip pull-ups: 5 sets of maximum reps
- T-bar rows: 5 sets of 6-10 reps
- Seated cable rows: 5 sets of 6-10 reps
Day 2: Shoulders and Arms
- Seated barbell press: 5 sets of 6-10 reps
- Dumbbell side lateral raises: 5 sets of 6-10 reps
- Bent-over dumbbell lateral raises: 5 sets of 6-10 reps
- Barbell curls: 5 sets of 6-10 reps
- Preacher curls: 5 sets of 6-10 reps
- Close-grip bench press: 5 sets of 6-10 reps
- Dumbbell kickbacks: 5 sets of 6-10 reps
Day 3: Legs
- Barbell squats: 5 sets of 6-10 reps
- Leg press: 5 sets of 6-10 reps
- Leg extensions: 5 sets of 6-10 reps
- Romanian deadlifts: 5 sets of 6-10 reps
- Standing calf raises: 5 sets of 6-10 reps
- Seated calf raises: 5 sets of 6-10 reps
Arnold Schwarzenegger retired from competitive bodybuilding in 1980, after winning his seventh Mr. Olympia title. He made the decision to retire at the age of 33, citing the toll that intense training and dieting required for competitive bodybuilding took on his body.