Arnold's High Volume Routine
The details of exactly how Arnold built muscle on his huge 6'2" frame fall into two categories and many bodybuilding experts will tell you that Arnold made his gains using Reg Park’s full-body workout system. It was only after he already had muscle that Arnold started volume training.
Whether Arnold used the 5 X 5 lower volume and heavy weights system or he built his muscle using high volume is actually not important because as we all know there is no secret workout that will always sustain muscle growth indefinitely.
The secret to building muscle on a long-term basis is to change your workout as soon as you stop seeing gains or strength improvements. Arnold used to use a high volume system when he landed in California simply because he had the time to train a split routine twice a day.
That does not mean high volume takes a lot of time as science has now proven that a maximum of 45 minutes is required when doing high volume and high intensity together. It is a tough workout and certainly not for beginners as you will see from Arnold’s high volume workout listed below.
It is important to note that this routine was only done on Mondays, Wednesdays and Fridays. On Tuesdays, Thursdays and Saturdays he would do Shoulders and Arms as well as the same routine for calves again. He would also do 30 minutes of abs work before or after every workout he did.
Arnold knew that his weakest body-part was his calves which is why he hammered them every day after his first Mr. Olympia win. The man was driven and although his workouts were a lot longer than 45 minutes he certainly did a lot of volume.
Arnold Schwarzenegger Workout
Chest, Back and Legs on Monday, Wednesday, Friday
Bench press 5 X 6-10 reps
Flat bench flies 5 X 6-10 reps
Incline bench press 6 X 6-10 reps
Cable crossovers 6 X 10-12 reps
Dips – 5 sets done to failure
Dumbbell pullovers 5 X 10-12 reps
Chin-ups wide grip 6 sets done to failure
T-bar rows 5 X 6-10 reps
Seated pulley rows 6 X 6-10 reps
One-arm D/B rows 5 X 6-10 reps
Straight-leg dead-lifts 6 X 15 reps
Squats 6 X 8-12 reps
Leg presses 6 X 8-12 reps
Leg extensions 6 X 12-15 reps
Leg curls 6 X 10-12 reps
Barbell lunges 5 X 15 reps
Standing calf raises 10 X 10 reps
Seated calf raises 8 X15 reps
One-legged calf raises 6 X 12 reps (holding dumbbells)
Wrist curls (With forearms on the knees) 4 10 reps
Reverse barbell curls 4 X 8 reps
Wrist roller machine done to failure