Arnold Schwarzenegger Home Workout

(1 review)
Arnold's beginner bodyweight workout that you can do anywhere with no gym access
Program Description

From Arnold Schwarzenegger's Instagram post:
There are a lot of things we can’t control during this crisis, so we need to focus on what we can control. I wrote up my old no-gym required workout for all of you, as promised, because we can control our fitness.

Workout format

  • Pushups

  • Dips Between Chairs

  • Row Between Chairs

  • Sit-ups

  • Bent-leg Raises

  • Bent-over Twists

  • Squats (aka Knee Bends)

  • Calf Raises

  • Chin-ups

Program Overview
CoachArnold Schwarzenegger
LevelBeginner
GoalBodyweight Fitness
EquipmentAt Home
Time Per Workout30 minutes
Days Per Week2 days
Program Length6 weeks
Start the program
on Boostcamp for free
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2 days per week
Program Length
6 weeks
Days Per Week
2 days
Default Days
Mon, Thu
Variation Description
  • For beginners just looking to build a workout habit
Week 1
Day 1
ExerciseSetsReps
Push Up5
1+
Dips Between Chairs5
1+
Row Between Chairs5
1+
Sit Up5
1+
Bent Leg Raise5
1+
Bent-over Twist5
1+
Squat (Bodyweight)5
1+
Calf Raise (Bodyweight)5
1+
Chin-Up (Bodyweight)5
1+
Day 2
ExerciseSetsReps
Push Up5
1+
Dips Between Chairs5
1+
Row Between Chairs5
1+
Sit Up5
1+
Bent Leg Raise5
1+
Bent-over Twist5
1+
Squat (Bodyweight)5
1+
Calf Raise (Bodyweight)5
1+
Chin-Up (Bodyweight)5
1+
Week 2
Day 1
ExerciseSetsReps
Push Up5
1+
Dips Between Chairs5
1+
Row Between Chairs5
1+
Sit Up5
1+
Bent Leg Raise5
1+
Bent-over Twist5
1+
Squat (Bodyweight)5
1+
Calf Raise (Bodyweight)5
1+
Chin-Up (Bodyweight)5
1+
Day 2
ExerciseSetsReps
Push Up5
1+
Dips Between Chairs5
1+
Row Between Chairs5
1+
Sit Up5
1+
Bent Leg Raise5
1+
Bent-over Twist5
1+
Squat (Bodyweight)5
1+
Calf Raise (Bodyweight)5
1+
Chin-Up (Bodyweight)5
1+
Week 3
Day 1
ExerciseSetsReps
Push Up5
1+
Dips Between Chairs5
1+
Row Between Chairs5
1+
Sit Up5
1+
Bent Leg Raise5
1+
Bent-over Twist5
1+
Squat (Bodyweight)5
1+
Calf Raise (Bodyweight)5
1+
Chin-Up (Bodyweight)5
1+
Day 2
ExerciseSetsReps
Push Up5
1+
Dips Between Chairs5
1+
Row Between Chairs5
1+
Sit Up5
1+
Bent Leg Raise5
1+
Bent-over Twist5
1+
Squat (Bodyweight)5
1+
Calf Raise (Bodyweight)5
1+
Chin-Up (Bodyweight)5
1+
Week 4
Day 1
ExerciseSetsReps
Push Up5
1+
Dips Between Chairs5
1+
Row Between Chairs5
1+
Sit Up5
1+
Bent Leg Raise5
1+
Bent-over Twist5
1+
Squat (Bodyweight)5
1+
Calf Raise (Bodyweight)5
1+
Chin-Up (Bodyweight)5
1+
Day 2
ExerciseSetsReps
Push Up5
1+
Dips Between Chairs5
1+
Row Between Chairs5
1+
Sit Up5
1+
Bent Leg Raise5
1+
Bent-over Twist5
1+
Squat (Bodyweight)5
1+
Calf Raise (Bodyweight)5
1+
Chin-Up (Bodyweight)5
1+
Week 5
Day 1
ExerciseSetsReps
Push Up5
1+
Dips Between Chairs5
1+
Row Between Chairs5
1+
Sit Up5
1+
Bent Leg Raise5
1+
Bent-over Twist5
1+
Squat (Bodyweight)5
1+
Calf Raise (Bodyweight)5
1+
Chin-Up (Bodyweight)5
1+
Day 2
ExerciseSetsReps
Push Up5
1+
Dips Between Chairs5
1+
Row Between Chairs5
1+
Sit Up5
1+
Bent Leg Raise5
1+
Bent-over Twist5
1+
Squat (Bodyweight)5
1+
Calf Raise (Bodyweight)5
1+
Chin-Up (Bodyweight)5
1+
Week 6
Day 1
ExerciseSetsReps
Push Up5
1+
Dips Between Chairs5
1+
Row Between Chairs5
1+
Sit Up5
1+
Bent Leg Raise5
1+
Bent-over Twist5
1+
Squat (Bodyweight)5
1+
Calf Raise (Bodyweight)5
1+
Chin-Up (Bodyweight)5
1+
Day 2
ExerciseSetsReps
Push Up5
1+
Dips Between Chairs5
1+
Row Between Chairs5
1+
Sit Up5
1+
Bent Leg Raise5
1+
Bent-over Twist5
1+
Squat (Bodyweight)5
1+
Calf Raise (Bodyweight)5
1+
Chin-Up (Bodyweight)5
1+
What People Are Saying
4.0/ 5