Arnold Schwarzenegger Home Workout

Written by Arnold Schwarzenegger

Published on Dec 19, 2023

493 athletes joined

Arnold's beginner bodyweight workout that you can do anywhere with no gym access

4.00

(3 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

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

Muscle Engagement

Front

Back

MuscleSets

Abs

20.8%

Lats

13%

Triceps

11.7%

Upper Back

11.7%

Chest

6.5%

Front Delts

6.5%

Quadriceps

6.5%

Calves

6.5%

Biceps

5.2%

Glutes

5.2%

Hamstrings

3.9%

Adductors

2.6%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Push Up

1+ reps

Dips Between Chairs

1+ reps

Row Between Chairs

1+ reps

Sit Up

1+ reps

Bent Leg Raise

1+ reps

Bent-over Twist

1+ reps

Squat (Bodyweight)

1+ reps

Calf Raise (Bodyweight)

1+ reps

Chin-Up (Bodyweight)

1+ reps

Day 1

Push Up

1+ reps

Dips Between Chairs

1+ reps

Row Between Chairs

1+ reps

Sit Up

1+ reps

Bent Leg Raise

1+ reps

Bent-over Twist

1+ reps

Squat (Bodyweight)

1+ reps

Calf Raise (Bodyweight)

1+ reps

Chin-Up (Bodyweight)

1+ reps

Day 1

Push Up

1+ reps

Dips Between Chairs

1+ reps

Row Between Chairs

1+ reps

Sit Up

1+ reps

Bent Leg Raise

1+ reps

Bent-over Twist

1+ reps

Squat (Bodyweight)

1+ reps

Calf Raise (Bodyweight)

1+ reps

Chin-Up (Bodyweight)

1+ reps

Day 1

Push Up

1+ reps

Dips Between Chairs

1+ reps

Row Between Chairs

1+ reps

Sit Up

1+ reps

Bent Leg Raise

1+ reps

Bent-over Twist

1+ reps

Squat (Bodyweight)

1+ reps

Calf Raise (Bodyweight)

1+ reps

Chin-Up (Bodyweight)

1+ reps

Day 1

Push Up

1+ reps

Dips Between Chairs

1+ reps

Row Between Chairs

1+ reps

Sit Up

1+ reps

Bent Leg Raise

1+ reps

Bent-over Twist

1+ reps

Squat (Bodyweight)

1+ reps

Calf Raise (Bodyweight)

1+ reps

Chin-Up (Bodyweight)

1+ reps

Day 1

Push Up

1+ reps

Dips Between Chairs

1+ reps

Row Between Chairs

1+ reps

Sit Up

1+ reps

Bent Leg Raise

1+ reps

Bent-over Twist

1+ reps

Squat (Bodyweight)

1+ reps

Calf Raise (Bodyweight)

1+ reps

Chin-Up (Bodyweight)

1+ reps

Day 2

Push Up

1+ reps

Dips Between Chairs

1+ reps

Row Between Chairs

1+ reps

Sit Up

1+ reps

Bent Leg Raise

1+ reps

Bent-over Twist

1+ reps

Squat (Bodyweight)

1+ reps

Calf Raise (Bodyweight)

1+ reps

Chin-Up (Bodyweight)

1+ reps

Day 2

Push Up

1+ reps

Dips Between Chairs

1+ reps

Row Between Chairs

1+ reps

Sit Up

1+ reps

Bent Leg Raise

1+ reps

Bent-over Twist

1+ reps

Squat (Bodyweight)

1+ reps

Calf Raise (Bodyweight)

1+ reps

Chin-Up (Bodyweight)

1+ reps

Day 2

Push Up

1+ reps

Dips Between Chairs

1+ reps

Row Between Chairs

1+ reps

Sit Up

1+ reps

Bent Leg Raise

1+ reps

Bent-over Twist

1+ reps

Squat (Bodyweight)

1+ reps

Calf Raise (Bodyweight)

1+ reps

Chin-Up (Bodyweight)

1+ reps

Day 2

Push Up

1+ reps

Dips Between Chairs

1+ reps

Row Between Chairs

1+ reps

Sit Up

1+ reps

Bent Leg Raise

1+ reps

Bent-over Twist

1+ reps

Squat (Bodyweight)

1+ reps

Calf Raise (Bodyweight)

1+ reps

Chin-Up (Bodyweight)

1+ reps

Day 2

Push Up

1+ reps

Dips Between Chairs

1+ reps

Row Between Chairs

1+ reps

Sit Up

1+ reps

Bent Leg Raise

1+ reps

Bent-over Twist

1+ reps

Squat (Bodyweight)

1+ reps

Calf Raise (Bodyweight)

1+ reps

Chin-Up (Bodyweight)

1+ reps

Day 2

Push Up

1+ reps

Dips Between Chairs

1+ reps

Row Between Chairs

1+ reps

Sit Up

1+ reps

Bent Leg Raise

1+ reps

Bent-over Twist

1+ reps

Squat (Bodyweight)

1+ reps

Calf Raise (Bodyweight)

1+ reps

Chin-Up (Bodyweight)

1+ reps

WHAT PEOPLE ARE SAYING(3 ratings)

Only ratings with written feedback are displayed here.

4.00 / 5

Hazel C.Age 37, Woman

2 months ago

3 weeks complete

2 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Challenging in a good way, I felt myself becoming stronger around the start of week 3. Once I had the flow down it became easier to follow and add reps.

Joris M.Age 32, Man

a year ago

3 weeks complete

1 year of prior experience

Less than expected strength gains

Less than expected muscle gains

Significant modifications

Good introduction to workout

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4.8 Stars with 10, 000+ Ratings

Arnold Schwarzenegger Home Workout

PROGRAM DESCRIPTION

PROGRAM OVERVIEW

VARIATION