What is Arnold Schwarzenegger’s workout split?

Arnold Schwarzenegger is a bodybuilder who won the Mr. Olympia title seven times and changed the bodybuilding industry, helping countless others pursue their fitness goals through his workout splits. Despite Arnie's retirement in 1980, his workout splits are still followed by many bodybuilders who want to achieve perfection like him.

According to Muscle and Fitness's report, The Terminator followed a double-split routine. Here's a look at it:

Arnold Schwarzenegger's double-split training plan

• Day 1, 3, and 5: Arnie hit his chest and back in the morning. In the evening, he worked on his legs, calves, and abs.
• Day 2, 4, and 6: On even days, Arnold Schwarzenegger trained his shoulders, triceps, and biceps in the morning. In the evening, he focused on his calves and abs.
• The bodybuilding legend took the seventh day as his rest day to let the muscles recover from his high-volume training program.

Arnold Schwarzenegger's chest workout, according to Hevy app

• Bench Press: Six sets with a pyramid scheme starting from 30, 20, 12, 10, 8, 6
• Incline Barbell Press: Six sets with a pyramid scheme starting from 15, 12, 10, 8, 6, 6
• Chest-Fly: Five supersets of 12 reps per set
• Dumbbell Pullover: Five supersets of 12 reps per set
• Chest Dip: Five sets with each set taking the reps to failure

Arnie's Back Workout

• Wide-Grip Pullup: Five sets with each set taking the reps to failure
• Lat Pulldown (Machine): Five supersets with a pyramid scheme starting from 15, 12, 10, 8, 6
• Bentover Barbell Row: Five supersets with a pyramid scheme starting from 15, 12, 10, 8, 6
• Straight leg barbell Deadlift: Five supersets with a pyramid scheme starting from 15, 12, 10, 10, 10

Arnold Schwarzenegger's shoulder workout

• Barbell Clean and Press: Five sets of five reps per set
• Dumbbell Shoulder Press: Five supersets with a pyramid scheme starting from 15, 12, 10, 8, 8
• Front Raise: Five supersets with a pyramid scheme starting from 15, 12, 10, 8, 8
• Lateral Raise: Five supersets with a pyramid scheme starting from 15, 12, 10, 8, 8
• Upright Row: Five supersets with a pyramid scheme starting from 15, 12, 10, 8, 8
• Reverse Dumbbell fly: Five sets of 12 reps each set

Arnold Schwarzenegger's 22-inch bicep workout

• Bicep barbel curls: Six sets with a pyramid scheme starting from 20, 15, 12, 10, 8, 6
• Seated incline barbell curls: Four supersets of 12 reps each
• Close grip chin ups: Five supersets taking each set to failure

Arnold Schwarzenegger's tricep workout

• Close grip bench press: Six sets with a pyramid scheme starting from 20, 15, 12, 10, 8, 6
• Barbell skull crusher: Four supersets of 12 reps each set
• One arm dumbbell tricep extension: Four supersets of 12 reps each set

Arnold Schwarzenegger's leg workout

• Barbell Squats: Six sets ranging from 8 to 10 reps each
• Deadlift: Five sets ranging from 8 to 10 reps each
• Good Morning Barbell: Five sets ranging from 8 to 10 reps each
• Leg Extension: Five supersets ranging from 8 to 10 reps each
• Lying Leg Curl: Five supersets ranging from 8 to 10 reps each
• Standing Calf raises: Five supersets with a pyramid scheme starting from 30, 20, 15, 14, 12