Is this Arnold Schwarzenegger exact training program?

owlofathena

owlofathena

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can other people confirm this? seems legit

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

Chest

  • 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
Back

  • 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
Legs

  • 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
Calves

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


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

Nonstop instinct training for 30 minutes

Biceps

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

  • 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
Shoulders

  • 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

Abs

Same as Monday, Wednesday and Friday.
 
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Where's Arnold press?
 
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Reactions: owlofathena
you are not going to look like him just because you follow the same training program
 
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GigaChang said:
you are not going to look like him just because you follow the same training program
Click to expand...
i didnt say that but i can sure as hell put on a lot of muscle with consistency and diet
 
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Austrian Oak said:
i didnt say that but i can sure as hell put on a lot of muscle with consistency and diet
Click to expand...
newbie gainz for the first 3 years

you can do that with any type of training really
 
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It doesn't matter, because you can do almost anything as long as you follow the overarching principles of muscle building and dieting. You could copy arnolds exact program as he did it, changed them etc, with the exact same amount of intensity, with the exact same diet and steroid cycle, dose matched and calorie matched to your physical size, and you would still look completely different because of genetics.
 
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MaherGOAT said:
It doesn't matter, because you can do almost anything as long as you follow the overarching principles of muscle building and dieting. You could copy arnolds exact program as he did it, changed them etc, with the exact same amount of intensity, with the exact same diet and steroid cycle, dose matched and calorie matched to your physical size, and you would still look completely different because of genetics.
Click to expand...
doesnt matter i will still ascend massively with a great body. I am 6ft 1 but obviously Arnold chest and bicep genetics were some of the best
 
You should learn about programming and make your own
 
That's a very advanced routine, on top of that he was roiding, you can put on a lot of muscle with 5x5 and some accessory work, and see what your body adapts best
 
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That just seems excessive and you will find that out after the first session. You'll burn out quick af and quit gym as a whole. Just use a regular PPL, Arnold could've sat on the bikes all day and got gains with the cocktail of drugs he was on. Dont listen to known juicers for workout plans tbh, follow peak natties unless you want to jump on juice
 
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ShowerMaxxing said:
That just seems excessive af and you will find that out after the first session. You'll burn out quick af and quit gym as a whole. Just use a regular PPL, Arnold could've sat on the bikes all day and got gains with the cocktail of drugs he was on. Dont listen to known juicers for workout plans tbh, follow peak natties unless you want to jump on juice
Click to expand...
On top of it being prolly a waste of time for anyone remotely new to the gym, you're just putting yourself at risk for shoulder impingement, rotator cuff injury and overuse injuries.

Maxxing out natty potential takes like 3 years of consistent training. Key word: consistent. Just do shit that doesn't require a ton of passion or fire and that avoids injuries. Regular PPL 6 days a week or a bro split 4-5 days a week with good volume, stay lean and eat enough proteins. Stay consistent (don't quit training and don't eat like a potato) and you get all the benefits with none of the drawbacks. Most guys just go way overboard.
 
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MaherGOAT said:
On top of it being prolly a waste of time for anyone remotely new to the gym, you're just putting yourself at risk for shoulder impingement, rotator cuff injury and overuse injuries.

Maxxing out natty potential takes like 3 years of consistent training. Key word: consistent. Just do shit that doesn't require a ton of passion or fire and that avoids injuries. Regular PPL 6 days a week or a bro split 4-5 days a week with good volume, stay lean and eat enough proteins. Stay consistent (don't quit training and don't eat like a potato) and you get all the benefits with none of the drawbacks. Most guys just go way overboard.
Click to expand...
gonna do this and then add some extra reps at night at home just some push ups. I think rich piana called it feeder workout
 
Training plans are overated, unless u are training completly wrong, it doesnt change that much.
 
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I bet Arnie had several different training programs. I don't see why this couldn't work.
 
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Wallenberg said:
I bet Arnie had several different training programs. I don't see why this couldn't work.
Click to expand...
I wonder how long he was on roids for he said he took them months before a compition
 
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Austrian Oak said:
I wonder how long he was on roids for he said he took them months before a compition
Click to expand...
I bet he was on roids pretty much all the time. I don't know though.
 
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No roids no gain
 
Wallenberg said:
I bet he was on roids pretty much all the time. I don't know though.
Click to expand...
I don't think he would have been considering he had a heart defect or something at birth. Plus steroids were not a big thing back then but he obviously used them to compete in Olympia
 
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Wallenberg said:
Really?

I have read he started roiding when he was 16.
Click to expand...
I doubt it tbh. Would have been hard to get them in teens. He started taking them in early 20s most likely
 
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Austrian Oak said:
can other people confirm this? seems legit

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

Chest

  • 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
Back

  • 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
Legs

  • 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
Calves

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


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

Nonstop instinct training for 30 minutes

Biceps

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

  • 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
Shoulders

  • 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

Abs

Same as Monday, Wednesday and Friday.
Click to expand...
Every man is different. Every man should develope their own routine over a long period of time.
 
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Austrian Oak said:
I doubt it tbh. Would have been hard to get them in teens. He started taking them in early 20s most likely
Click to expand...
Age: 16
1627994406063

Age: 17
1627994426220
1627994547050

Age: 18
1627994453908

Age: 19
1627994470756
1627994528652

Age: 20 (1967 if you're wondering)
1627994640075
 
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TsarTsar444 said:
Whats the best gym program?
Click to expand...
Genes. some people breath next to weights and get bigger and some lift like their life depends on it and not gaining much. brutal nature.
 
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EvenOverBeyond said:
Genes. some people breath next to weights and get bigger and some lift like their life depends on it and not gaining much. brutal nature.
Click to expand...
True i was the lifts
 
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EvenOverBeyond said:
I was the air
Click to expand...
That mostly applied to ectormorphs they need to eat more but yes genetics affects how much muscle you can put on but diet and training plays a massive role
 
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