logo
Arnold Schwarzenegger Home Workout
184 athletes joined
Arnold's beginner bodyweight workout that you can do anywhere with no gym access
4.00
(9 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

Program Overview
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
down_app
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
1+ Reps
2
Dips Between Chairs
5
1+ Reps
3
Row Between Chairs
5
1+ Reps
4
Sit Up
5
1+ Reps
5
Bent Leg Raise
5
1+ Reps
6
Bent-over Twist
5
1+ Reps
7
Squat (Bodyweight)
5
1+ Reps
8
Calf Raise (Bodyweight)
5
1+ Reps
9
Chin-Up (Bodyweight)
5
1+ Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
1+ Reps
2
Dips Between Chairs
5
1+ Reps
3
Row Between Chairs
5
1+ Reps
4
Sit Up
5
1+ Reps
5
Bent Leg Raise
5
1+ Reps
6
Bent-over Twist
5
1+ Reps
7
Squat (Bodyweight)
5
1+ Reps
8
Calf Raise (Bodyweight)
5
1+ Reps
9
Chin-Up (Bodyweight)
5
1+ Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
1+ Reps
2
Dips Between Chairs
5
1+ Reps
3
Row Between Chairs
5
1+ Reps
4
Sit Up
5
1+ Reps
5
Bent Leg Raise
5
1+ Reps
6
Bent-over Twist
5
1+ Reps
7
Squat (Bodyweight)
5
1+ Reps
8
Calf Raise (Bodyweight)
5
1+ Reps
9
Chin-Up (Bodyweight)
5
1+ Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
1+ Reps
2
Dips Between Chairs
5
1+ Reps
3
Row Between Chairs
5
1+ Reps
4
Sit Up
5
1+ Reps
5
Bent Leg Raise
5
1+ Reps
6
Bent-over Twist
5
1+ Reps
7
Squat (Bodyweight)
5
1+ Reps
8
Calf Raise (Bodyweight)
5
1+ Reps
9
Chin-Up (Bodyweight)
5
1+ Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
1+ Reps
2
Dips Between Chairs
5
1+ Reps
3
Row Between Chairs
5
1+ Reps
4
Sit Up
5
1+ Reps
5
Bent Leg Raise
5
1+ Reps
6
Bent-over Twist
5
1+ Reps
7
Squat (Bodyweight)
5
1+ Reps
8
Calf Raise (Bodyweight)
5
1+ Reps
9
Chin-Up (Bodyweight)
5
1+ Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
1+ Reps
2
Dips Between Chairs
5
1+ Reps
3
Row Between Chairs
5
1+ Reps
4
Sit Up
5
1+ Reps
5
Bent Leg Raise
5
1+ Reps
6
Bent-over Twist
5
1+ Reps
7
Squat (Bodyweight)
5
1+ Reps
8
Calf Raise (Bodyweight)
5
1+ Reps
9
Chin-Up (Bodyweight)
5
1+ Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
1+ Reps
2
Dips Between Chairs
5
1+ Reps
3
Row Between Chairs
5
1+ Reps
4
Sit Up
5
1+ Reps
5
Bent Leg Raise
5
1+ Reps
6
Bent-over Twist
5
1+ Reps
7
Squat (Bodyweight)
5
1+ Reps
8
Calf Raise (Bodyweight)
5
1+ Reps
9
Chin-Up (Bodyweight)
5
1+ Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
1+ Reps
2
Dips Between Chairs
5
1+ Reps
3
Row Between Chairs
5
1+ Reps
4
Sit Up
5
1+ Reps
5
Bent Leg Raise
5
1+ Reps
6
Bent-over Twist
5
1+ Reps
7
Squat (Bodyweight)
5
1+ Reps
8
Calf Raise (Bodyweight)
5
1+ Reps
9
Chin-Up (Bodyweight)
5
1+ Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
1+ Reps
2
Dips Between Chairs
5
1+ Reps
3
Row Between Chairs
5
1+ Reps
4
Sit Up
5
1+ Reps
5
Bent Leg Raise
5
1+ Reps
6
Bent-over Twist
5
1+ Reps
7
Squat (Bodyweight)
5
1+ Reps
8
Calf Raise (Bodyweight)
5
1+ Reps
9
Chin-Up (Bodyweight)
5
1+ Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
1+ Reps
2
Dips Between Chairs
5
1+ Reps
3
Row Between Chairs
5
1+ Reps
4
Sit Up
5
1+ Reps
5
Bent Leg Raise
5
1+ Reps
6
Bent-over Twist
5
1+ Reps
7
Squat (Bodyweight)
5
1+ Reps
8
Calf Raise (Bodyweight)
5
1+ Reps
9
Chin-Up (Bodyweight)
5
1+ Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
1+ Reps
2
Dips Between Chairs
5
1+ Reps
3
Row Between Chairs
5
1+ Reps
4
Sit Up
5
1+ Reps
5
Bent Leg Raise
5
1+ Reps
6
Bent-over Twist
5
1+ Reps
7
Squat (Bodyweight)
5
1+ Reps
8
Calf Raise (Bodyweight)
5
1+ Reps
9
Chin-Up (Bodyweight)
5
1+ Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
1+ Reps
2
Dips Between Chairs
5
1+ Reps
3
Row Between Chairs
5
1+ Reps
4
Sit Up
5
1+ Reps
5
Bent Leg Raise
5
1+ Reps
6
Bent-over Twist
5
1+ Reps
7
Squat (Bodyweight)
5
1+ Reps
8
Calf Raise (Bodyweight)
5
1+ Reps
9
Chin-Up (Bodyweight)
5
1+ Reps
What People Are Saying(9 ratings)
Only ratings with written feedback are displayed here.
4.00/ 5
Emily SquiresAge 23, Woman
3 months ago
5 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great for all-round strength after completing a basic training programme