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Arnold Schwarzenegger Volume Workout - Variation 1

Free4.17 (69 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
Arnold Schwarzenegger
Advanced
Full Gym
60 minutes
6 days
16 weeks
What People Are Saying
See All
Thamila L. Man, 23
3 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
great workout have lost some fat and gained lean muscle
2 days ago
Brian D. Man, 27
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Love the program. I just started a couple weeks ago and I add and sub workouts as I see fit but I follow the chosen muscle groups. I like having the structure
3 days ago
Mike Man, 26
3 weeks complete
10 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
13 days ago
brad A.
3 weeks complete
No modifications
18 days ago
Gavin F. Man, 27
3 weeks complete
No modifications
23 days ago
Alex B. Man, 23
2 weeks complete
No modifications
a month ago
Austin V. Man, 22
2 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
Volume
a month ago
Michael Christensen Man, 50
3 weeks complete
15 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
2 months ago
Benji G.
3 weeks complete
No modifications
2 months ago
Mostafa E. Man, 36
3 weeks complete
23 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
2 months 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
-