Arnold Schwarzenegger Volume Workout - Variation 1

(38 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.

Read more about the program below.

Program Overview

Coach	Arnold Schwarzenegger
Level	Advanced
Equipment	Full Gym
Time Per Workout	60 minutes
Days Per Week	6 days
Program Length	16 weeks

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Week 1

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 2

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 3

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Day 4

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 5

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 6

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Week 2

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 2

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 3

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Day 4

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 5

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 6

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Week 3

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 2

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 3

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Day 4

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 5

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 6

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Week 4

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 2

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 3

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Day 4

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 5

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 6

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Week 5

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 2

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 3

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Day 4

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 5

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 6

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Week 6

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 2

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 3

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Day 4

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 5

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 6

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Week 7

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 2

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 3

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Day 4

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 5

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 6

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Week 8

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 2

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 3

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Day 4

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 5

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 6

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Week 9

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 2

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 3

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Day 4

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 5

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 6

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Week 10

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 2

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 3

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Day 4

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 5

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 6

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Week 11

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 2

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 3

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Day 4

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 5

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 6

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Week 12

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 2

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 3

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Day 4

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 5

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 6

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Week 13

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 2

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 3

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Day 4

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 5

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 6

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Week 14

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 2

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 3

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Day 4

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 5

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 6

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Week 15

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 2

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 3

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Day 4

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 5

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 6

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Week 16

Day 1

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 2

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 3

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

Day 4

Exercise	Sets	Reps
Bench Press (Barbell)	3	10
Incline Bench Press (Barbell)	3	10
Dumbbell Bench Pullover	3	10
Chin-Up (Bodyweight)	3	10
Bent Over Row (Barbell)	3	10
Deadlift (Barbell)	3	10
Abs Crunch (Bodyweight)	5	25

Day 5

Exercise	Sets	Reps
Clean & Press	3	10
Lateral Raise (Dumbbell)	3	10
Upright Row (Barbell)	3	10
Overhead Press (Barbell)	3	10
Bicep Curl (Barbell)	3	10
Bicep Curl (Dumbbell)	3	10
Bench Press (Close Grip)	3	10
Tricep Extension (Barbell)	3	10
Wrist Curls	3	10
Reverse Wrist Curls	3	10
Reverse Abs Crunch (Bodyweight)	5	25

Day 6

Exercise	Sets	Reps
Squat (Barbell)	3	10
Lunge (Barbell)	3	10
Leg Curl	3	10
Stiff Leg Deadlift	3	10
Good Morning	3	10
Standing Calf Raise	3	10
Abs Crunch (Bodyweight)	5	25

What People Are Saying

4.6/ 5

See all

Berkay A.Man

3 weeks complete

8 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

I’ve been exercising for more than 8 years doing split programs. That was a quiet different compact program for me but experienced great results. Highly recommended. But you can change some moves when you get bored. In my opinion, this is for little bit advanced program.

18 days ago

Jose M.Man

3 weeks complete

1 year of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

My favorite aspect of this program is the focus of the basic fundamental weight lifting movements. Oftentimes, the basic simple movements build more than complex movements. Less is more. With basic movements, I've been able to push my strength and endurance further, and my results are showing. If you'd like to try this program I'd highly recommend it. Push hard on the first 10 reps and everything else is free money.

a month ago

E NazMan, 33

4 weeks complete

10 years of prior experience

As expected strength gains

More than expected muscle gains

None modifications

Previous training program was the same thing I was doing for 5+ years. I didn't keep notes on reps or weight and just did what I thought I should be doing. This program has helped with keeping reps and weight amounts and also puts me into the zone by letting me know what I did previously and what I need to do to beat it. Strength gains have gone up but also the muscle gains have been amazing. Very noticeable by others who have also made comments. Only four weeks in and got plenty more to go. Looking forward to the additional gains. Overall, really enjoying this program. Nutrition and sleep is key as you will be sore pretty much every waking moment from week three onwards. So stay hydrated, get the food and calories in, and make sure your sleep is on point.

3 months ago

EastMan, 26

2 weeks complete

5 years of prior experience

As expected strength gains

No modifications

If it’s not working for you you’re not pushing yourself hard enough. You get out what you put in.

3 months ago

RicardoMan, 35

6 weeks complete

2 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

The first two weeks are brutal but after that you adapt and so far I'm loving it. I feel challenged everyday, I did added 3 exercises I was missing but didn't remove anything so far the results are good, maybe not muscle mass as my eating habit doest contain that much meat or protein and I'm working on that, but I do feel much more strong.

3 months ago

Riley B.Man, 21

4 weeks complete

5 years of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

Great Hugh volume program

4 months ago

Christer B.Man, 35

10 weeks complete

15 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

A gym tool everyone should use. Time saver.

4 months ago

The Arnold Split Full Guide

If there's one name synonymous with bodybuilding and massive muscle development, it's Arnold Schwarzenegger. Known for his impressive physique and his profound influence on bodybuilding, Arnold has shared some of his workout routines over the years. One of the most notable among them is Arnold Schwarzenegger's Volume Workout. In this article, we'll delve into what this workout is, why you should consider it, and how to implement it effectively.

What is Arnold Schwarzenegger's Volume Workout?

Arnold Schwarzenegger's Volume Workout is a high-volume, high-frequency training routine designed to stimulate muscle growth and strength. This regimen reflects Arnold's belief in training each muscle group multiple times per week with high volume, a departure from modern routines that often focus on lower volume and increased intensity.

The workout consists of exercises that target all major muscle groups, with a particular emphasis on compound movements like squats, deadlifts, bench press, and pull-ups.

Why Choose Arnold Schwarzenegger's Volume Workout?

Choosing a workout routine is personal and depends on your goals, preferences, and current fitness levels. So, why should you choose Arnold Schwarzenegger's Volume Workout? Here are some compelling reasons:

1. Proven Results: This routine was used by one of the greatest bodybuilders of all time and helped him win seven Mr. Olympia titles. It's tried, tested, and proven.

2. Muscle Growth and Strength: The high-volume nature of this workout promotes muscle hypertrophy, while the compound exercises build functional strength.

3. Comprehensive Workout: The routine ensures a balanced workout, targeting all major muscle groups, which is beneficial for overall body development and aesthetics.

4. Intensity and Challenge: If you're an intermediate or advanced lifter looking for a challenging routine to push your limits, this high-volume, high-frequency workout fits the bill.

How to Follow Arnold Schwarzenegger's Volume Workout

Following Arnold Schwarzenegger's Volume Workout requires serious commitment, consistency, and an understanding of your body's limits. Here's a basic breakdown of how to follow this rigorous regimen:

1. The Split: This program follows a six-days-per-week training split, often structured as chest/back, shoulders/arms, and legs, each done twice a week.

2. Volume and Intensity: Arnold's approach was high volume, often doing 4-5 exercises per muscle group with 5 sets of 10 reps each. The weights should be challenging but manageable to maintain proper form.

3. Exercise Selection: The routine focuses on compound exercises like squats, deadlifts, bench press, and pull-ups but also includes isolation exercises for complete muscle development.

4. Progression: Aim to progressively overload by increasing the weight you lift, the volume (sets x reps), or the intensity of your workouts over time to stimulate muscle growth and strength.

5. Rest and Recovery: Despite the high-frequency nature of this workout, rest is critical. Each muscle group is worked intensely but then gets a couple of days to recover. Prioritize quality sleep, proper nutrition, and active recovery techniques to aid in muscle recovery and growth.

In Conclusion

Arnold Schwarzenegger's Volume Workout offers a tried-and-tested, high-volume approach to bodybuilding. It's a challenging routine that demands dedication and effort, but the potential payoff in terms of muscle growth and strength is significant. Remember, it's crucial to listen to your body, adapt the workout to your needs, and consider working with a trainer to ensure proper form and prevent injury. After all, as Arnold famously said, "The last three or four reps is what makes the muscle grow