Arnold Schwarzenegger Volume Workout - Variation 1
7-time Mr. Olympia Arnold Schwarzenegger's high frequency and high volume approach
7 time Mr. Olympia - 1970-75, 1980
Overview
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.
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, our team at Boostcamp will 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.
Arnold Schwarzenegger Workout Wrap Up
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
Who it's for
Reviews
Old skool at its best Follow the plan Reap the rewards Simple and effective
W workout
Great program
There are less variations in the exercises, it will be good to have different exercises with in a week. Otherwise, it’s boring to repeate same exercises in a week.
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
Weeks 2–12 are in the app
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How Arnold Schwarzenegger Volume Workout - Variation 1 works
Arnold Schwarzenegger Volume Workout - Variation 1 is a standard-length, 12-week, 6-day-per-week hypertrophy program written for advanced lifters. Each session takes around 60 minutes to complete. It was created by Arnold Schwarzenegger and is published on Boostcamp with full week-by-week structure built in.
The program runs as a 12-week block with the same training-day structure throughout. It's built around a full gym setup. Inside the Boostcamp app, working weights and targets auto-progress between sessions based on what you actually lifted, so you don't manage the math by hand.
Arnold Schwarzenegger Volume Workout - Variation 1 is written for advanced lifters with multiple years of dedicated training. Programming density and load assume you can recover from harder sessions. Over 1,502 Boostcamp athletes have run it. It's fully free on Boostcamp. Every week is unlocked from day one on iOS and Android.
Common questions
Yes, Arnold Schwarzenegger Volume Workout - Variation 1 is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Arnold Schwarzenegger Volume Workout - Variation 1 is structured around 6 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Arnold Schwarzenegger Volume Workout - Variation 1 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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