Arnold Schwarzenegger Home Workout
Arnold's beginner bodyweight workout that you can do anywhere with no gym access
7 time Mr. Olympia - 1970-75, 1980
Overview
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
Who it's for
Variations
6 weeks · 2 days/wk
- For beginners just looking to build a workout habit
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 5 | 1+ reps |
| 2 | Dips Between Chairs | 5 | 1+ reps |
| 3 | Row Between Chairs | 5 | 1+ reps |
| 4 | Sit Up | 5 | 1+ reps |
| 5 | Bent Leg Raise | 5 | 1+ reps |
| 6 | Bent-over Twist | 5 | 1+ reps |
| 7 | Squat (Bodyweight) | 5 | 1+ reps |
| 8 | Calf Raise (Bodyweight) | 5 | 1+ reps |
| 9 | Chin-Up (Bodyweight) | 5 | 1+ reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 5 | 1+ reps |
| 2 | Dips Between Chairs | 5 | 1+ reps |
| 3 | Row Between Chairs | 5 | 1+ reps |
| 4 | Sit Up | 5 | 1+ reps |
| 5 | Bent Leg Raise | 5 | 1+ reps |
| 6 | Bent-over Twist | 5 | 1+ reps |
| 7 | Squat (Bodyweight) | 5 | 1+ reps |
| 8 | Calf Raise (Bodyweight) | 5 | 1+ reps |
| 9 | Chin-Up (Bodyweight) | 5 | 1+ reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
How Arnold Schwarzenegger Home Workout works
Arnold Schwarzenegger Home Workout is a medium-length, 6-week, 2-day-per-week training program written for beginner lifters. Each session takes around 30 minutes to complete. It was created by Arnold Schwarzenegger and is published on Boostcamp with full week-by-week structure built in.
The program ships with 2 variations, so you can pick the version that matches your weekly schedule and recovery. It's a home program. No gym access required. Inside the Boostcamp app, working weights and targets auto-progress between sessions based on what you actually lifted, so you don't manage the math by hand.
Arnold Schwarzenegger Home Workout is appropriate for new and returning lifters. The session-by-session structure removes the guesswork that usually stalls beginners. It's fully free on Boostcamp. Every week is unlocked from day one on iOS and Android.
Common questions
Yes, Arnold Schwarzenegger Home Workout is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 6 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 30 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Arnold Schwarzenegger Home Workout is structured around 2–3 training days per week depending on the variation you choose. Each variation is designed for a different schedule, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Arnold Schwarzenegger Home Workout is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
