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Arnold Schwarzenegger Volume Workout - Variation 1
258 athletes joined
7-time Mr. Olympia Arnold Schwarzenegger's high frequency and high volume approach
4.22
(144 ratings)
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
Level
Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
6 days
Recommended Days
Mon, Tue, Wed, Thu, Fri, Sat
Time Per Workout
60 minutes
down_app
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 Reps
2
Incline Bench Press (Barbell)
3
10 Reps
3
Dumbbell Bench Pullover
3
10 Reps
4
Chin-Up (Bodyweight)
3
10 Reps
5
Bent Over Row (Barbell)
3
10 Reps
6
Deadlift (Barbell)
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 Reps
2
Incline Bench Press (Barbell)
3
10 Reps
3
Dumbbell Bench Pullover
3
10 Reps
4
Chin-Up (Bodyweight)
3
10 Reps
5
Bent Over Row (Barbell)
3
10 Reps
6
Deadlift (Barbell)
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 Reps
2
Incline Bench Press (Barbell)
3
10 Reps
3
Dumbbell Bench Pullover
3
10 Reps
4
Chin-Up (Bodyweight)
3
10 Reps
5
Bent Over Row (Barbell)
3
10 Reps
6
Deadlift (Barbell)
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 Reps
2
Incline Bench Press (Barbell)
3
10 Reps
3
Dumbbell Bench Pullover
3
10 Reps
4
Chin-Up (Bodyweight)
3
10 Reps
5
Bent Over Row (Barbell)
3
10 Reps
6
Deadlift (Barbell)
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 Reps
2
Incline Bench Press (Barbell)
3
10 Reps
3
Dumbbell Bench Pullover
3
10 Reps
4
Chin-Up (Bodyweight)
3
10 Reps
5
Bent Over Row (Barbell)
3
10 Reps
6
Deadlift (Barbell)
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 Reps
2
Incline Bench Press (Barbell)
3
10 Reps
3
Dumbbell Bench Pullover
3
10 Reps
4
Chin-Up (Bodyweight)
3
10 Reps
5
Bent Over Row (Barbell)
3
10 Reps
6
Deadlift (Barbell)
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 Reps
2
Incline Bench Press (Barbell)
3
10 Reps
3
Dumbbell Bench Pullover
3
10 Reps
4
Chin-Up (Bodyweight)
3
10 Reps
5
Bent Over Row (Barbell)
3
10 Reps
6
Deadlift (Barbell)
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 Reps
2
Incline Bench Press (Barbell)
3
10 Reps
3
Dumbbell Bench Pullover
3
10 Reps
4
Chin-Up (Bodyweight)
3
10 Reps
5
Bent Over Row (Barbell)
3
10 Reps
6
Deadlift (Barbell)
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 Reps
2
Incline Bench Press (Barbell)
3
10 Reps
3
Dumbbell Bench Pullover
3
10 Reps
4
Chin-Up (Bodyweight)
3
10 Reps
5
Bent Over Row (Barbell)
3
10 Reps
6
Deadlift (Barbell)
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 Reps
2
Incline Bench Press (Barbell)
3
10 Reps
3
Dumbbell Bench Pullover
3
10 Reps
4
Chin-Up (Bodyweight)
3
10 Reps
5
Bent Over Row (Barbell)
3
10 Reps
6
Deadlift (Barbell)
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 Reps
2
Incline Bench Press (Barbell)
3
10 Reps
3
Dumbbell Bench Pullover
3
10 Reps
4
Chin-Up (Bodyweight)
3
10 Reps
5
Bent Over Row (Barbell)
3
10 Reps
6
Deadlift (Barbell)
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 Reps
2
Incline Bench Press (Barbell)
3
10 Reps
3
Dumbbell Bench Pullover
3
10 Reps
4
Chin-Up (Bodyweight)
3
10 Reps
5
Bent Over Row (Barbell)
3
10 Reps
6
Deadlift (Barbell)
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
3
10 Reps
2
Lateral Raise (Dumbbell)
3
10 Reps
3
Upright Row (Barbell)
3
10 Reps
4
Overhead Press (Barbell)
3
10 Reps
5
Bicep Curl (Barbell)
3
10 Reps
6
Bicep Curl (Dumbbell)
3
10 Reps
7
Bench Press (Close Grip)
3
10 Reps
8
Tricep Extension (Barbell)
3
10 Reps
9
Wrist Curls
3
10 Reps
10
Reverse Wrist Curls
3
10 Reps
11
Reverse Abs Crunch (Bodyweight)
5
25 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
3
10 Reps
2
Lateral Raise (Dumbbell)
3
10 Reps
3
Upright Row (Barbell)
3
10 Reps
4
Overhead Press (Barbell)
3
10 Reps
5
Bicep Curl (Barbell)
3
10 Reps
6
Bicep Curl (Dumbbell)
3
10 Reps
7
Bench Press (Close Grip)
3
10 Reps
8
Tricep Extension (Barbell)
3
10 Reps
9
Wrist Curls
3
10 Reps
10
Reverse Wrist Curls
3
10 Reps
11
Reverse Abs Crunch (Bodyweight)
5
25 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
3
10 Reps
2
Lateral Raise (Dumbbell)
3
10 Reps
3
Upright Row (Barbell)
3
10 Reps
4
Overhead Press (Barbell)
3
10 Reps
5
Bicep Curl (Barbell)
3
10 Reps
6
Bicep Curl (Dumbbell)
3
10 Reps
7
Bench Press (Close Grip)
3
10 Reps
8
Tricep Extension (Barbell)
3
10 Reps
9
Wrist Curls
3
10 Reps
10
Reverse Wrist Curls
3
10 Reps
11
Reverse Abs Crunch (Bodyweight)
5
25 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
3
10 Reps
2
Lateral Raise (Dumbbell)
3
10 Reps
3
Upright Row (Barbell)
3
10 Reps
4
Overhead Press (Barbell)
3
10 Reps
5
Bicep Curl (Barbell)
3
10 Reps
6
Bicep Curl (Dumbbell)
3
10 Reps
7
Bench Press (Close Grip)
3
10 Reps
8
Tricep Extension (Barbell)
3
10 Reps
9
Wrist Curls
3
10 Reps
10
Reverse Wrist Curls
3
10 Reps
11
Reverse Abs Crunch (Bodyweight)
5
25 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
3
10 Reps
2
Lateral Raise (Dumbbell)
3
10 Reps
3
Upright Row (Barbell)
3
10 Reps
4
Overhead Press (Barbell)
3
10 Reps
5
Bicep Curl (Barbell)
3
10 Reps
6
Bicep Curl (Dumbbell)
3
10 Reps
7
Bench Press (Close Grip)
3
10 Reps
8
Tricep Extension (Barbell)
3
10 Reps
9
Wrist Curls
3
10 Reps
10
Reverse Wrist Curls
3
10 Reps
11
Reverse Abs Crunch (Bodyweight)
5
25 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
3
10 Reps
2
Lateral Raise (Dumbbell)
3
10 Reps
3
Upright Row (Barbell)
3
10 Reps
4
Overhead Press (Barbell)
3
10 Reps
5
Bicep Curl (Barbell)
3
10 Reps
6
Bicep Curl (Dumbbell)
3
10 Reps
7
Bench Press (Close Grip)
3
10 Reps
8
Tricep Extension (Barbell)
3
10 Reps
9
Wrist Curls
3
10 Reps
10
Reverse Wrist Curls
3
10 Reps
11
Reverse Abs Crunch (Bodyweight)
5
25 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
3
10 Reps
2
Lateral Raise (Dumbbell)
3
10 Reps
3
Upright Row (Barbell)
3
10 Reps
4
Overhead Press (Barbell)
3
10 Reps
5
Bicep Curl (Barbell)
3
10 Reps
6
Bicep Curl (Dumbbell)
3
10 Reps
7
Bench Press (Close Grip)
3
10 Reps
8
Tricep Extension (Barbell)
3
10 Reps
9
Wrist Curls
3
10 Reps
10
Reverse Wrist Curls
3
10 Reps
11
Reverse Abs Crunch (Bodyweight)
5
25 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
3
10 Reps
2
Lateral Raise (Dumbbell)
3
10 Reps
3
Upright Row (Barbell)
3
10 Reps
4
Overhead Press (Barbell)
3
10 Reps
5
Bicep Curl (Barbell)
3
10 Reps
6
Bicep Curl (Dumbbell)
3
10 Reps
7
Bench Press (Close Grip)
3
10 Reps
8
Tricep Extension (Barbell)
3
10 Reps
9
Wrist Curls
3
10 Reps
10
Reverse Wrist Curls
3
10 Reps
11
Reverse Abs Crunch (Bodyweight)
5
25 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
3
10 Reps
2
Lateral Raise (Dumbbell)
3
10 Reps
3
Upright Row (Barbell)
3
10 Reps
4
Overhead Press (Barbell)
3
10 Reps
5
Bicep Curl (Barbell)
3
10 Reps
6
Bicep Curl (Dumbbell)
3
10 Reps
7
Bench Press (Close Grip)
3
10 Reps
8
Tricep Extension (Barbell)
3
10 Reps
9
Wrist Curls
3
10 Reps
10
Reverse Wrist Curls
3
10 Reps
11
Reverse Abs Crunch (Bodyweight)
5
25 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
3
10 Reps
2
Lateral Raise (Dumbbell)
3
10 Reps
3
Upright Row (Barbell)
3
10 Reps
4
Overhead Press (Barbell)
3
10 Reps
5
Bicep Curl (Barbell)
3
10 Reps
6
Bicep Curl (Dumbbell)
3
10 Reps
7
Bench Press (Close Grip)
3
10 Reps
8
Tricep Extension (Barbell)
3
10 Reps
9
Wrist Curls
3
10 Reps
10
Reverse Wrist Curls
3
10 Reps
11
Reverse Abs Crunch (Bodyweight)
5
25 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
3
10 Reps
2
Lateral Raise (Dumbbell)
3
10 Reps
3
Upright Row (Barbell)
3
10 Reps
4
Overhead Press (Barbell)
3
10 Reps
5
Bicep Curl (Barbell)
3
10 Reps
6
Bicep Curl (Dumbbell)
3
10 Reps
7
Bench Press (Close Grip)
3
10 Reps
8
Tricep Extension (Barbell)
3
10 Reps
9
Wrist Curls
3
10 Reps
10
Reverse Wrist Curls
3
10 Reps
11
Reverse Abs Crunch (Bodyweight)
5
25 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
3
10 Reps
2
Lateral Raise (Dumbbell)
3
10 Reps
3
Upright Row (Barbell)
3
10 Reps
4
Overhead Press (Barbell)
3
10 Reps
5
Bicep Curl (Barbell)
3
10 Reps
6
Bicep Curl (Dumbbell)
3
10 Reps
7
Bench Press (Close Grip)
3
10 Reps
8
Tricep Extension (Barbell)
3
10 Reps
9
Wrist Curls
3
10 Reps
10
Reverse Wrist Curls
3
10 Reps
11
Reverse Abs Crunch (Bodyweight)
5
25 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
2
Lunge (Barbell)
3
10 Reps
3
Leg Curl
3
10 Reps
4
Stiff Leg Deadlift
3
10 Reps
5
Good Morning
3
10 Reps
6
Standing Calf Raise
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
2
Lunge (Barbell)
3
10 Reps
3
Leg Curl
3
10 Reps
4
Stiff Leg Deadlift
3
10 Reps
5
Good Morning
3
10 Reps
6
Standing Calf Raise
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
2
Lunge (Barbell)
3
10 Reps
3
Leg Curl
3
10 Reps
4
Stiff Leg Deadlift
3
10 Reps
5
Good Morning
3
10 Reps
6
Standing Calf Raise
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
2
Lunge (Barbell)
3
10 Reps
3
Leg Curl
3
10 Reps
4
Stiff Leg Deadlift
3
10 Reps
5
Good Morning
3
10 Reps
6
Standing Calf Raise
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
2
Lunge (Barbell)
3
10 Reps
3
Leg Curl
3
10 Reps
4
Stiff Leg Deadlift
3
10 Reps
5
Good Morning
3
10 Reps
6
Standing Calf Raise
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
2
Lunge (Barbell)
3
10 Reps
3
Leg Curl
3
10 Reps
4
Stiff Leg Deadlift
3
10 Reps
5
Good Morning
3
10 Reps
6
Standing Calf Raise
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
2
Lunge (Barbell)
3
10 Reps
3
Leg Curl
3
10 Reps
4
Stiff Leg Deadlift
3
10 Reps
5
Good Morning
3
10 Reps
6
Standing Calf Raise
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
2
Lunge (Barbell)
3
10 Reps
3
Leg Curl
3
10 Reps
4
Stiff Leg Deadlift
3
10 Reps
5
Good Morning
3
10 Reps
6
Standing Calf Raise
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
2
Lunge (Barbell)
3
10 Reps
3
Leg Curl
3
10 Reps
4
Stiff Leg Deadlift
3
10 Reps
5
Good Morning
3
10 Reps
6
Standing Calf Raise
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
2
Lunge (Barbell)
3
10 Reps
3
Leg Curl
3
10 Reps
4
Stiff Leg Deadlift
3
10 Reps
5
Good Morning
3
10 Reps
6
Standing Calf Raise
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
2
Lunge (Barbell)
3
10 Reps
3
Leg Curl
3
10 Reps
4
Stiff Leg Deadlift
3
10 Reps
5
Good Morning
3
10 Reps
6
Standing Calf Raise
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
2
Lunge (Barbell)
3
10 Reps
3
Leg Curl
3
10 Reps
4
Stiff Leg Deadlift
3
10 Reps
5
Good Morning
3
10 Reps
6
Standing Calf Raise
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 Reps
2
Incline Bench Press (Barbell)
3
10 Reps
3
Dumbbell Bench Pullover
3
10 Reps
4
Chin-Up (Bodyweight)
3
10 Reps
5
Bent Over Row (Barbell)
3
10 Reps
6
Deadlift (Barbell)
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 Reps
2
Incline Bench Press (Barbell)
3
10 Reps
3
Dumbbell Bench Pullover
3
10 Reps
4
Chin-Up (Bodyweight)
3
10 Reps
5
Bent Over Row (Barbell)
3
10 Reps
6
Deadlift (Barbell)
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 Reps
2
Incline Bench Press (Barbell)
3
10 Reps
3
Dumbbell Bench Pullover
3
10 Reps
4
Chin-Up (Bodyweight)
3
10 Reps
5
Bent Over Row (Barbell)
3
10 Reps
6
Deadlift (Barbell)
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 Reps
2
Incline Bench Press (Barbell)
3
10 Reps
3
Dumbbell Bench Pullover
3
10 Reps
4
Chin-Up (Bodyweight)
3
10 Reps
5
Bent Over Row (Barbell)
3
10 Reps
6
Deadlift (Barbell)
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 Reps
2
Incline Bench Press (Barbell)
3
10 Reps
3
Dumbbell Bench Pullover
3
10 Reps
4
Chin-Up (Bodyweight)
3
10 Reps
5
Bent Over Row (Barbell)
3
10 Reps
6
Deadlift (Barbell)
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 Reps
2
Incline Bench Press (Barbell)
3
10 Reps
3
Dumbbell Bench Pullover
3
10 Reps
4
Chin-Up (Bodyweight)
3
10 Reps
5
Bent Over Row (Barbell)
3
10 Reps
6
Deadlift (Barbell)
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 Reps
2
Incline Bench Press (Barbell)
3
10 Reps
3
Dumbbell Bench Pullover
3
10 Reps
4
Chin-Up (Bodyweight)
3
10 Reps
5
Bent Over Row (Barbell)
3
10 Reps
6
Deadlift (Barbell)
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 Reps
2
Incline Bench Press (Barbell)
3
10 Reps
3
Dumbbell Bench Pullover
3
10 Reps
4
Chin-Up (Bodyweight)
3
10 Reps
5
Bent Over Row (Barbell)
3
10 Reps
6
Deadlift (Barbell)
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 Reps
2
Incline Bench Press (Barbell)
3
10 Reps
3
Dumbbell Bench Pullover
3
10 Reps
4
Chin-Up (Bodyweight)
3
10 Reps
5
Bent Over Row (Barbell)
3
10 Reps
6
Deadlift (Barbell)
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 Reps
2
Incline Bench Press (Barbell)
3
10 Reps
3
Dumbbell Bench Pullover
3
10 Reps
4
Chin-Up (Bodyweight)
3
10 Reps
5
Bent Over Row (Barbell)
3
10 Reps
6
Deadlift (Barbell)
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 Reps
2
Incline Bench Press (Barbell)
3
10 Reps
3
Dumbbell Bench Pullover
3
10 Reps
4
Chin-Up (Bodyweight)
3
10 Reps
5
Bent Over Row (Barbell)
3
10 Reps
6
Deadlift (Barbell)
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 Reps
2
Incline Bench Press (Barbell)
3
10 Reps
3
Dumbbell Bench Pullover
3
10 Reps
4
Chin-Up (Bodyweight)
3
10 Reps
5
Bent Over Row (Barbell)
3
10 Reps
6
Deadlift (Barbell)
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
3
10 Reps
2
Lateral Raise (Dumbbell)
3
10 Reps
3
Upright Row (Barbell)
3
10 Reps
4
Overhead Press (Barbell)
3
10 Reps
5
Bicep Curl (Barbell)
3
10 Reps
6
Bicep Curl (Dumbbell)
3
10 Reps
7
Bench Press (Close Grip)
3
10 Reps
8
Tricep Extension (Barbell)
3
10 Reps
9
Wrist Curls
3
10 Reps
10
Reverse Wrist Curls
3
10 Reps
11
Reverse Abs Crunch (Bodyweight)
5
25 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
3
10 Reps
2
Lateral Raise (Dumbbell)
3
10 Reps
3
Upright Row (Barbell)
3
10 Reps
4
Overhead Press (Barbell)
3
10 Reps
5
Bicep Curl (Barbell)
3
10 Reps
6
Bicep Curl (Dumbbell)
3
10 Reps
7
Bench Press (Close Grip)
3
10 Reps
8
Tricep Extension (Barbell)
3
10 Reps
9
Wrist Curls
3
10 Reps
10
Reverse Wrist Curls
3
10 Reps
11
Reverse Abs Crunch (Bodyweight)
5
25 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
3
10 Reps
2
Lateral Raise (Dumbbell)
3
10 Reps
3
Upright Row (Barbell)
3
10 Reps
4
Overhead Press (Barbell)
3
10 Reps
5
Bicep Curl (Barbell)
3
10 Reps
6
Bicep Curl (Dumbbell)
3
10 Reps
7
Bench Press (Close Grip)
3
10 Reps
8
Tricep Extension (Barbell)
3
10 Reps
9
Wrist Curls
3
10 Reps
10
Reverse Wrist Curls
3
10 Reps
11
Reverse Abs Crunch (Bodyweight)
5
25 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
3
10 Reps
2
Lateral Raise (Dumbbell)
3
10 Reps
3
Upright Row (Barbell)
3
10 Reps
4
Overhead Press (Barbell)
3
10 Reps
5
Bicep Curl (Barbell)
3
10 Reps
6
Bicep Curl (Dumbbell)
3
10 Reps
7
Bench Press (Close Grip)
3
10 Reps
8
Tricep Extension (Barbell)
3
10 Reps
9
Wrist Curls
3
10 Reps
10
Reverse Wrist Curls
3
10 Reps
11
Reverse Abs Crunch (Bodyweight)
5
25 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
3
10 Reps
2
Lateral Raise (Dumbbell)
3
10 Reps
3
Upright Row (Barbell)
3
10 Reps
4
Overhead Press (Barbell)
3
10 Reps
5
Bicep Curl (Barbell)
3
10 Reps
6
Bicep Curl (Dumbbell)
3
10 Reps
7
Bench Press (Close Grip)
3
10 Reps
8
Tricep Extension (Barbell)
3
10 Reps
9
Wrist Curls
3
10 Reps
10
Reverse Wrist Curls
3
10 Reps
11
Reverse Abs Crunch (Bodyweight)
5
25 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
3
10 Reps
2
Lateral Raise (Dumbbell)
3
10 Reps
3
Upright Row (Barbell)
3
10 Reps
4
Overhead Press (Barbell)
3
10 Reps
5
Bicep Curl (Barbell)
3
10 Reps
6
Bicep Curl (Dumbbell)
3
10 Reps
7
Bench Press (Close Grip)
3
10 Reps
8
Tricep Extension (Barbell)
3
10 Reps
9
Wrist Curls
3
10 Reps
10
Reverse Wrist Curls
3
10 Reps
11
Reverse Abs Crunch (Bodyweight)
5
25 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
3
10 Reps
2
Lateral Raise (Dumbbell)
3
10 Reps
3
Upright Row (Barbell)
3
10 Reps
4
Overhead Press (Barbell)
3
10 Reps
5
Bicep Curl (Barbell)
3
10 Reps
6
Bicep Curl (Dumbbell)
3
10 Reps
7
Bench Press (Close Grip)
3
10 Reps
8
Tricep Extension (Barbell)
3
10 Reps
9
Wrist Curls
3
10 Reps
10
Reverse Wrist Curls
3
10 Reps
11
Reverse Abs Crunch (Bodyweight)
5
25 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
3
10 Reps
2
Lateral Raise (Dumbbell)
3
10 Reps
3
Upright Row (Barbell)
3
10 Reps
4
Overhead Press (Barbell)
3
10 Reps
5
Bicep Curl (Barbell)
3
10 Reps
6
Bicep Curl (Dumbbell)
3
10 Reps
7
Bench Press (Close Grip)
3
10 Reps
8
Tricep Extension (Barbell)
3
10 Reps
9
Wrist Curls
3
10 Reps
10
Reverse Wrist Curls
3
10 Reps
11
Reverse Abs Crunch (Bodyweight)
5
25 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
3
10 Reps
2
Lateral Raise (Dumbbell)
3
10 Reps
3
Upright Row (Barbell)
3
10 Reps
4
Overhead Press (Barbell)
3
10 Reps
5
Bicep Curl (Barbell)
3
10 Reps
6
Bicep Curl (Dumbbell)
3
10 Reps
7
Bench Press (Close Grip)
3
10 Reps
8
Tricep Extension (Barbell)
3
10 Reps
9
Wrist Curls
3
10 Reps
10
Reverse Wrist Curls
3
10 Reps
11
Reverse Abs Crunch (Bodyweight)
5
25 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
3
10 Reps
2
Lateral Raise (Dumbbell)
3
10 Reps
3
Upright Row (Barbell)
3
10 Reps
4
Overhead Press (Barbell)
3
10 Reps
5
Bicep Curl (Barbell)
3
10 Reps
6
Bicep Curl (Dumbbell)
3
10 Reps
7
Bench Press (Close Grip)
3
10 Reps
8
Tricep Extension (Barbell)
3
10 Reps
9
Wrist Curls
3
10 Reps
10
Reverse Wrist Curls
3
10 Reps
11
Reverse Abs Crunch (Bodyweight)
5
25 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
3
10 Reps
2
Lateral Raise (Dumbbell)
3
10 Reps
3
Upright Row (Barbell)
3
10 Reps
4
Overhead Press (Barbell)
3
10 Reps
5
Bicep Curl (Barbell)
3
10 Reps
6
Bicep Curl (Dumbbell)
3
10 Reps
7
Bench Press (Close Grip)
3
10 Reps
8
Tricep Extension (Barbell)
3
10 Reps
9
Wrist Curls
3
10 Reps
10
Reverse Wrist Curls
3
10 Reps
11
Reverse Abs Crunch (Bodyweight)
5
25 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
3
10 Reps
2
Lateral Raise (Dumbbell)
3
10 Reps
3
Upright Row (Barbell)
3
10 Reps
4
Overhead Press (Barbell)
3
10 Reps
5
Bicep Curl (Barbell)
3
10 Reps
6
Bicep Curl (Dumbbell)
3
10 Reps
7
Bench Press (Close Grip)
3
10 Reps
8
Tricep Extension (Barbell)
3
10 Reps
9
Wrist Curls
3
10 Reps
10
Reverse Wrist Curls
3
10 Reps
11
Reverse Abs Crunch (Bodyweight)
5
25 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
2
Lunge (Barbell)
3
10 Reps
3
Leg Curl
3
10 Reps
4
Stiff Leg Deadlift
3
10 Reps
5
Good Morning
3
10 Reps
6
Standing Calf Raise
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
2
Lunge (Barbell)
3
10 Reps
3
Leg Curl
3
10 Reps
4
Stiff Leg Deadlift
3
10 Reps
5
Good Morning
3
10 Reps
6
Standing Calf Raise
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
2
Lunge (Barbell)
3
10 Reps
3
Leg Curl
3
10 Reps
4
Stiff Leg Deadlift
3
10 Reps
5
Good Morning
3
10 Reps
6
Standing Calf Raise
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
2
Lunge (Barbell)
3
10 Reps
3
Leg Curl
3
10 Reps
4
Stiff Leg Deadlift
3
10 Reps
5
Good Morning
3
10 Reps
6
Standing Calf Raise
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
2
Lunge (Barbell)
3
10 Reps
3
Leg Curl
3
10 Reps
4
Stiff Leg Deadlift
3
10 Reps
5
Good Morning
3
10 Reps
6
Standing Calf Raise
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
2
Lunge (Barbell)
3
10 Reps
3
Leg Curl
3
10 Reps
4
Stiff Leg Deadlift
3
10 Reps
5
Good Morning
3
10 Reps
6
Standing Calf Raise
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
2
Lunge (Barbell)
3
10 Reps
3
Leg Curl
3
10 Reps
4
Stiff Leg Deadlift
3
10 Reps
5
Good Morning
3
10 Reps
6
Standing Calf Raise
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
2
Lunge (Barbell)
3
10 Reps
3
Leg Curl
3
10 Reps
4
Stiff Leg Deadlift
3
10 Reps
5
Good Morning
3
10 Reps
6
Standing Calf Raise
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
2
Lunge (Barbell)
3
10 Reps
3
Leg Curl
3
10 Reps
4
Stiff Leg Deadlift
3
10 Reps
5
Good Morning
3
10 Reps
6
Standing Calf Raise
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
2
Lunge (Barbell)
3
10 Reps
3
Leg Curl
3
10 Reps
4
Stiff Leg Deadlift
3
10 Reps
5
Good Morning
3
10 Reps
6
Standing Calf Raise
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
2
Lunge (Barbell)
3
10 Reps
3
Leg Curl
3
10 Reps
4
Stiff Leg Deadlift
3
10 Reps
5
Good Morning
3
10 Reps
6
Standing Calf Raise
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 Reps
2
Lunge (Barbell)
3
10 Reps
3
Leg Curl
3
10 Reps
4
Stiff Leg Deadlift
3
10 Reps
5
Good Morning
3
10 Reps
6
Standing Calf Raise
3
10 Reps
7
Abs Crunch (Bodyweight)
5
25 Reps
What People Are Saying(144 ratings)
Only ratings with written feedback are displayed here.
4.22/ 5
Christian G.Age 21, Man
a month ago
5 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Great program.
Temp UseAge 20, Man
2 months ago
3 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great program… tests you to limit

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