19Dec

Arnold Schwarzenegger Bodybuilding, Workout Routine and Diet Plan

By , December 19th, 2015 | Bulking up, Celebrities | 0 Comments

Arnold Alois Schwarzenegger, born on July 30, 1947, is an Austrian-American former professional bodybuilder turned model, actor, producer, director, businessperson, and politician. Long before he became the governor of California and defeated bad guys and villains on the silver screen, Arnold was a promising bodybuilder who holds the record of winning 7 Mr. Olympia titles. Nicknamed the Austrian Oak, the 68-year old actor is one of the most prominent figures in bodybuilding, and many young bodybuilders still consider him as their source of inspiration.

Arnold Schwarzenegger Workout

Arnold Schwarzenegger Workout

Arnold Schwarzenegger Diet Plan

Schwarzenegger backed up his high-intensity training and workouts with substantial amounts of food. His eating plan was based on the following principles:

  • Eating frequently: Eating 5-6 times each day with supplements as and when needed
  • High calorie and protein intake: Consuming about 4,000 calories and 250 grams of protein per day
  • Consumption of carbs: Have carbs within half an hour after workout
  • Protein shakes: Taken when the daily protein intake has to be increased
Arnold Schwarzenegger Chest Workout

Arnold Schwarzenegger Chest Workout

Arnold Schwarzenegger Diet Chart

In his bodybuilding years, Schwarzenegger knew that a big and imposing body should be fueled with quality nutrition. His meal plan was customized to fit his needs.

  • Meal 1: 3-4 whole eggs, 2 pieces of bacon, 1-2 pieces of Ezekiel Bread with cashew/almond butter, or ¼ cups of oats with honey, or ¼ avocado, multivitamin supplement
  • Pre-Workout: Creatine-free supplement with agmatine to improve workout (1 serving)
  • Post-Workout: Creatine powder for increased strength and recovery (1 serving), weight gain powder containing BCAA nitrates, complex carbs, and healthy fats (2 scoops with whole milk)
  • Meal 2: 10 ounces of red meat or grilled fish, 1 cup vegetables or salad comprising avocado, macadamia, or olive oil as base, 1-2 sweet potatoes, 2-3 oz. of cashews, walnuts, or almonds
  • Meal 3: Weight gain powder containing BCAA nitrates, complex carbs, and healthy fats (2 scoops with 6 ounces milk)
  • Meal 4: 12 ounces of grilled lean meat, 1-2 cups of brown rice, 1-2 cups of vegetables or large salad comprising avocado, macadamia nut, or olive oil as base
  • Meal 5: 2 cups of cottage cheese, 2-3 ounces of cashews, almonds, or walnuts
  • Before Bed: Nighttime support powder with 5-HTP for improving sleep cycle and maximizing muscle growth
Arnold Schwarzenegger Workout Images

Arnold Schwarzenegger Workout Images

Arnold Schwarzenegger Workout Routine

In order to build his Olympia-ready physique, Schwarzenegger followed an effective training program combining basic exercises with high frequency and high volume workout techniques. Known for his imposing chest, arms, and shoulders, Arnold looked to train each of his body parts with maximum intensity from the beginning. He used to come into the Gold’s Gym, Southern California, where he trained his chest, arms, and thighs. Arnold thought that basic exercises and weight training including the main lifts are equally important as off-the-wall programming or working out on fancy machines. This is reflected in some of his best lifts

  • Deadlift: 710 lbs
  • Squat: 545 lbs
  • Clean & Jerk: 298 lbs
  • Bench press: 500 lbs
  • Snatch: 243 lbs
  • Clean & Press: 264 lbs
Arnold Schwarzenegger Arm Workout

Arnold Schwarzenegger Arm Workout

Video: Arnold Schwarzenegger Workout and Bodybuilding in Gym

Arnold Schwarzenegger Body Stats

  • Height: 1.88 m (6’2”)
  • Weight: 235 lbs (106.6 kg)
  • Chest: 57”
  • Waist: 34”
  • Arms: 22”
Arnold Schwarzenegger Bicep Workout

Arnold Schwarzenegger Bicep Workout

Arnold Schwarzenegger Workout Schedule

In his book “Encyclopedia of Modern Bodybuilding”, Arnold Schwarzenegger has revealed a weekly workout program that he followed to train the most important body parts twice a week.

Arnold Schwarzenegger Workouts

Arnold Schwarzenegger Workouts

Monday and Thursday

Chest, Abs, and Back exercises

  • 5 sets of Flat-Barbell Bench Press and Barbell-Incline Bench Press (reps: 30, 12, 10, 8, and 6; rest: 45 sec)
  • 5 sets of Dumbbell Flyes and Dumbbell Pull-Over (reps: 30, 12, 10, 8, and 6; rest: 45 sec)
  • 4 sets of Wide-grip Chin-Up (reps: to failure; rest: 45 sec)
  • 5 sets of Hanging Leg Raise (reps: 25; rest: 45 sec)
  • 5 sets of Bent-Over Barbell Row and Bent-Over Two-Dumbbell Row (reps: 30, 12, 10, 8, and 6; rest: 45 sec)
Arnold Schwarzenegger Body

Arnold Schwarzenegger Body

Tuesday and Friday

Shoulders, Arms (Biceps and Triceps), Abs exercises each with 5 sets

  • Clean and Press (reps: 5; rest: 45)
  • Standing Dumbbell Press and Front Dumbbell Raise (reps: 30, 12, 10, 8, and 6; rest: 45 sec)
  • Lateral Raise, Upright Row, and Barbell Curl (reps: 30, 12, 10, 8, and 6; rest: 45 sec)
  • Incline Dumbbell Curl, Concentration Curls, and Close-Grip Barbell Bench-Press (reps: 30, 12, 10, 8, and 6; rest: 45 sec)
  • Barbell Skullcrushers and Dumbbell One-Arm Triceps-Extension (reps: 30, 12, 10, 8, and 6; rest: 45 sec)
  • Wrist Curls and Reverse Wrist Curls (reps: 30, 12, 10, 8, and 6; rest: 45 sec)
  • Decline Sit-up (reps: 25; rest: 45 sec)
Arnold Schwarzenegger Leg Workout

Arnold Schwarzenegger Leg Workout

Wednesday and Saturday

Leg exercises

  • 5 sets of Barbell Squat and Stiff-Legged Barbell Deadlift (reps: 8-12; rest: 45 sec)
  • 5 sets of Good Morning (once a week; reps: 8-12; rest: 45 sec)
  • 5 sets of Barbell Lunge (reps: 8-12; rest: 45 sec)
  • 5 sets of Leg Extensions and Seated Leg Curl (reps: 8-12; rest: 45 sec)
  • 5 sets of Standing Calf Raises and Seated Calf Raise (reps: 8-12; rest: 45 sec)
  • 4 sets of Kneeling Cable Crunch (reps: 25; rest: 45 sec)
Arnold Schwarzenegger Workout Pictures

Arnold Schwarzenegger Workout Pictures

Arnold Schwarzenegger Shoulder Workout

Arnold Schwarzenegger Shoulder Workout

Sunday

It is the day to relax and recuperate.

Hi. My name is James Gold. I'm a Fitness trainer. My goal is to inspire and motivate you to live a better life. I want to share the knowledge on how to workout properly, how to eat right when working out and to improve your health and well being.

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