Arnold Schwarzenegger Home Workout
142 athletes joined
Arnold's beginner bodyweight workout that you can do anywhere with no gym access
4.0
(7 ratings)
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
Level
Beginner
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
6 weeks
Days Per Week
2 days
Time Per Workout
30 minutes
Variation
Variation 1
Variation 2
2 days per week
Program Length
6 weeks
Days Per Week
2 days
Recommended Days
Mon, Thu
Variation Description
- For beginners just looking to build a workout habit
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Day 1
1
Push Up
5
1+
2
Dips Between Chairs
5
1+
3
Row Between Chairs
5
1+
4
Sit Up
5
1+
5
Bent Leg Raise
5
1+
6
Bent-over Twist
5
1+
7
Squat (Bodyweight)
5
1+
8
Calf Raise (Bodyweight)
5
1+
9
Chin-Up (Bodyweight)
5
1+
Day 1
1
Push Up
5
1+
2
Dips Between Chairs
5
1+
3
Row Between Chairs
5
1+
4
Sit Up
5
1+
5
Bent Leg Raise
5
1+
6
Bent-over Twist
5
1+
7
Squat (Bodyweight)
5
1+
8
Calf Raise (Bodyweight)
5
1+
9
Chin-Up (Bodyweight)
5
1+
Day 1
1
Push Up
5
1+
2
Dips Between Chairs
5
1+
3
Row Between Chairs
5
1+
4
Sit Up
5
1+
5
Bent Leg Raise
5
1+
6
Bent-over Twist
5
1+
7
Squat (Bodyweight)
5
1+
8
Calf Raise (Bodyweight)
5
1+
9
Chin-Up (Bodyweight)
5
1+
Day 1
1
Push Up
5
1+
2
Dips Between Chairs
5
1+
3
Row Between Chairs
5
1+
4
Sit Up
5
1+
5
Bent Leg Raise
5
1+
6
Bent-over Twist
5
1+
7
Squat (Bodyweight)
5
1+
8
Calf Raise (Bodyweight)
5
1+
9
Chin-Up (Bodyweight)
5
1+
Day 1
1
Push Up
5
1+
2
Dips Between Chairs
5
1+
3
Row Between Chairs
5
1+
4
Sit Up
5
1+
5
Bent Leg Raise
5
1+
6
Bent-over Twist
5
1+
7
Squat (Bodyweight)
5
1+
8
Calf Raise (Bodyweight)
5
1+
9
Chin-Up (Bodyweight)
5
1+
Day 1
1
Push Up
5
1+
2
Dips Between Chairs
5
1+
3
Row Between Chairs
5
1+
4
Sit Up
5
1+
5
Bent Leg Raise
5
1+
6
Bent-over Twist
5
1+
7
Squat (Bodyweight)
5
1+
8
Calf Raise (Bodyweight)
5
1+
9
Chin-Up (Bodyweight)
5
1+
Day 2
1
Push Up
5
1+
2
Dips Between Chairs
5
1+
3
Row Between Chairs
5
1+
4
Sit Up
5
1+
5
Bent Leg Raise
5
1+
6
Bent-over Twist
5
1+
7
Squat (Bodyweight)
5
1+
8
Calf Raise (Bodyweight)
5
1+
9
Chin-Up (Bodyweight)
5
1+
Day 2
1
Push Up
5
1+
2
Dips Between Chairs
5
1+
3
Row Between Chairs
5
1+
4
Sit Up
5
1+
5
Bent Leg Raise
5
1+
6
Bent-over Twist
5
1+
7
Squat (Bodyweight)
5
1+
8
Calf Raise (Bodyweight)
5
1+
9
Chin-Up (Bodyweight)
5
1+
Day 2
1
Push Up
5
1+
2
Dips Between Chairs
5
1+
3
Row Between Chairs
5
1+
4
Sit Up
5
1+
5
Bent Leg Raise
5
1+
6
Bent-over Twist
5
1+
7
Squat (Bodyweight)
5
1+
8
Calf Raise (Bodyweight)
5
1+
9
Chin-Up (Bodyweight)
5
1+
Day 2
1
Push Up
5
1+
2
Dips Between Chairs
5
1+
3
Row Between Chairs
5
1+
4
Sit Up
5
1+
5
Bent Leg Raise
5
1+
6
Bent-over Twist
5
1+
7
Squat (Bodyweight)
5
1+
8
Calf Raise (Bodyweight)
5
1+
9
Chin-Up (Bodyweight)
5
1+
Day 2
1
Push Up
5
1+
2
Dips Between Chairs
5
1+
3
Row Between Chairs
5
1+
4
Sit Up
5
1+
5
Bent Leg Raise
5
1+
6
Bent-over Twist
5
1+
7
Squat (Bodyweight)
5
1+
8
Calf Raise (Bodyweight)
5
1+
9
Chin-Up (Bodyweight)
5
1+
Day 2
1
Push Up
5
1+
2
Dips Between Chairs
5
1+
3
Row Between Chairs
5
1+
4
Sit Up
5
1+
5
Bent Leg Raise
5
1+
6
Bent-over Twist
5
1+
7
Squat (Bodyweight)
5
1+
8
Calf Raise (Bodyweight)
5
1+
9
Chin-Up (Bodyweight)
5
1+
What People Are Saying(7 ratings)
Only ratings with written feedback are displayed here.
4.0/Â 5
Emily SquiresAge 23, Woman
a month ago
Great for all-round strength after completing a basic training programmedays/week Squat Focus (if you can handle 5 days/wk and want to focus on squat) days/week Squat Focus (if you can handle 5 days/wk and want to focus on squat)