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
What People Are Saying
Thamila L. Man, 23
great workout have lost some fat and gained lean muscle
2 days ago
Brian D. Man, 27
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
13 days ago
brad A.
18 days ago
Gavin F. Man, 27
23 days ago
Alex B. Man, 23
a month ago
Austin V. Man, 22
Volume
a month ago
Michael Christensen Man, 50
2 months ago
Benji G.
2 months ago
Mostafa E. Man, 36
2 months ago
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Week 13
Week 14
Week 15
Week 16
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
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
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)
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
1 | 10 reps | - |
2 | 10 reps | - |
3 | 10 reps | - |
6. Deadlift (Barbell)
Recommended number of sets is 3-4. Add a set if needed
Sets | Target | Intensity |
---|---|---|
1 | 10 reps | - |
2 | 10 reps | - |
3 | 10 reps | - |
7. Abs Crunch (Bodyweight)
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
1 | 10 reps | - |
2 | 10 reps | - |
3 | 10 reps | - |
9. Wrist Curls
Recommended number of sets is 3-4. Add a set if needed
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
1 | 10 reps | - |
2 | 10 reps | - |
3 | 10 reps | - |
11. Reverse Abs Crunch (Bodyweight)
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
1 | 10 reps | - |
2 | 10 reps | - |
3 | 10 reps | - |
2. Lunge (Barbell)
Recommended number of sets is 3-4. Add a set if needed
Sets | Target | Intensity |
---|---|---|
1 | 10 reps | - |
2 | 10 reps | - |
3 | 10 reps | - |
3. Leg Curl
Recommended number of sets is 3-4. Add a set if needed
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
1 | 10 reps | - |
2 | 10 reps | - |
3 | 10 reps | - |
5. Good Morning
Recommended number of sets is 3-4. Add a set if needed
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
1 | 10 reps | - |
2 | 10 reps | - |
3 | 10 reps | - |
7. Abs Crunch (Bodyweight)
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
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)
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
1 | 10 reps | - |
2 | 10 reps | - |
3 | 10 reps | - |
6. Deadlift (Barbell)
Recommended number of sets is 3-4. Add a set if needed
Sets | Target | Intensity |
---|---|---|
1 | 10 reps | - |
2 | 10 reps | - |
3 | 10 reps | - |
7. Abs Crunch (Bodyweight)
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
1 | 10 reps | - |
2 | 10 reps | - |
3 | 10 reps | - |
9. Wrist Curls
Recommended number of sets is 3-4. Add a set if needed
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
1 | 10 reps | - |
2 | 10 reps | - |
3 | 10 reps | - |
11. Reverse Abs Crunch (Bodyweight)
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
1 | 10 reps | - |
2 | 10 reps | - |
3 | 10 reps | - |
2. Lunge (Barbell)
Recommended number of sets is 3-4. Add a set if needed
Sets | Target | Intensity |
---|---|---|
1 | 10 reps | - |
2 | 10 reps | - |
3 | 10 reps | - |
3. Leg Curl
Recommended number of sets is 3-4. Add a set if needed
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
1 | 10 reps | - |
2 | 10 reps | - |
3 | 10 reps | - |
5. Good Morning
Recommended number of sets is 3-4. Add a set if needed
Sets | Target | Intensity |
---|---|---|
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
Sets | Target | Intensity |
---|---|---|
1 | 10 reps | - |
2 | 10 reps | - |
3 | 10 reps | - |
7. Abs Crunch (Bodyweight)
Sets | Target | Intensity |
---|---|---|
1 | 25 reps | - |
2 | 25 reps | - |
3 | 25 reps | - |
4 | 25 reps | - |
5 | 25 reps | - |