Arnold Schwarzenegger Volume Workout - Variation 1

Free4.09 (45 reviews)
7-time Mr. Olympia Arnold Schwarzenegger's high frequency and high volume approach
Program Description

This program features a high frequency and high volume approach, training each major muscle group 2 times per week. This Arnold Schwarzenegger workout variation was featured in the book The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger and Bill Dobbins.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Advanced
Full Gym
60 minutes
6 days
16 weeks
What People Are Saying
Taeyoung R.
3 weeks complete
No modifications
9 hours ago
Armando S. Man, 30
4 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
Thaanks
14 days ago
Jesse S. Man, 46
3 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
None modifications
15 days ago
Edgar D. Man, 29
4 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
All hod
17 days ago
AJ V. Man, 15
3 weeks complete
No modifications
24 days ago
cabbar Man, 22
4 weeks complete
No modifications
a month ago
Alec W. Man, 29
4 weeks complete
5 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
a month ago
승호 장. Man, 24
6 weeks complete
3 years of prior experience
No strength gains
No muscle gains
Marginal modifications
a month ago
mostafa W. Man, 30
3 weeks complete
10 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good
a month ago
William N. Man, 21
9 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
The program is very helpful for people that are consistent, expect some heavy load and intensity if you dont have much experience but i was able to increase my muscle mass overall and thats what i was looking for with this program
a month ago
Mon
Attempt to reach failure around 10 reps for your first set of each exercise
1. Bench Press (Barbell)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
2. Incline Bench Press (Barbell)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
3. Dumbbell Bench Pullover
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
4. Chin-Up (Bodyweight)
Recommended number of sets is 3-4. Add a set if needed
Alternative Exercise 1: Chin-Up (Assisted)Notes: Recommended number of sets is 3-4. Add a set if needed
Alternative Exercise 2: Chin-Up (Weighted)
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
5. Bent Over Row (Barbell)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
6. Deadlift (Barbell)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
7. Abs Crunch (Bodyweight)
SetsTargetIntensity
1
25 reps
-
2
25 reps
-
3
25 reps
-
4
25 reps
-
5
25 reps
-
Tue
Attempt to reach failure around 10 reps for your first set of each exercise
1. Clean & Press
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
2. Lateral Raise (Dumbbell)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
3. Upright Row (Barbell)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
4. Overhead Press (Barbell)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
5. Bicep Curl (Barbell)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
6. Bicep Curl (Dumbbell)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
7. Bench Press (Close Grip)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
8. Tricep Extension (Barbell)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
9. Wrist Curls
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
10. Reverse Wrist Curls
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
11. Reverse Abs Crunch (Bodyweight)
SetsTargetIntensity
1
25 reps
-
2
25 reps
-
3
25 reps
-
4
25 reps
-
5
25 reps
-
Wed
Attempt to reach failure around 10 reps for your first set of each exercise
1. Squat (Barbell)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
2. Lunge (Barbell)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
3. Leg Curl
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
4. Stiff Leg Deadlift
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
5. Good Morning
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
6. Standing Calf Raise
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
7. Abs Crunch (Bodyweight)
SetsTargetIntensity
1
25 reps
-
2
25 reps
-
3
25 reps
-
4
25 reps
-
5
25 reps
-
Thu
Attempt to reach failure around 10 reps for your first set of each exercise
1. Bench Press (Barbell)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
2. Incline Bench Press (Barbell)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
3. Dumbbell Bench Pullover
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
4. Chin-Up (Bodyweight)
Recommended number of sets is 3-4. Add a set if needed
Alternative Exercise 1: Chin-Up (Assisted)Notes: Recommended number of sets is 3-4. Add a set if needed
Alternative Exercise 2: Chin-Up (Weighted)
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
5. Bent Over Row (Barbell)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
6. Deadlift (Barbell)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
7. Abs Crunch (Bodyweight)
SetsTargetIntensity
1
25 reps
-
2
25 reps
-
3
25 reps
-
4
25 reps
-
5
25 reps
-
Fri
Attempt to reach failure around 10 reps for your first set of each exercise
1. Clean & Press
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
2. Lateral Raise (Dumbbell)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
3. Upright Row (Barbell)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
4. Overhead Press (Barbell)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
5. Bicep Curl (Barbell)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
6. Bicep Curl (Dumbbell)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
7. Bench Press (Close Grip)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
8. Tricep Extension (Barbell)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
9. Wrist Curls
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
10. Reverse Wrist Curls
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
11. Reverse Abs Crunch (Bodyweight)
SetsTargetIntensity
1
25 reps
-
2
25 reps
-
3
25 reps
-
4
25 reps
-
5
25 reps
-
Sat
Attempt to reach failure around 10 reps for your first set of each exercise
1. Squat (Barbell)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
2. Lunge (Barbell)
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
3. Leg Curl
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
4. Stiff Leg Deadlift
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
5. Good Morning
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
6. Standing Calf Raise
Recommended number of sets is 3-4. Add a set if needed
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
7. Abs Crunch (Bodyweight)
SetsTargetIntensity
1
25 reps
-
2
25 reps
-
3
25 reps
-
4
25 reps
-
5
25 reps
-