Arnold Schwarzenegger’s workout routine is one of the most iconic in bodybuilding history. His high-volume, high-intensity approach helped him build the legendary physique that won him seven Mr. Olympia titles and cemented his legacy in the fitness world. Arnold’s “Blueprint” routine focuses on pushing each muscle group with high reps, forced sets, and intense supersets. This article dives into Arnold’s training approach, why it’s effective, and provides a printable workout plan for those ready to take on the challenge.
Key Features of Arnold Schwarzenegger’s Blueprint Routine
Arnold’s Blueprint is known for several unique features that set it apart from other routines:
- High-Volume Training: Arnold’s routine includes multiple exercises per muscle group, with high reps to exhaust the muscles.
- Supersets: Combining exercises back-to-back without rest, Arnold used supersets to increase intensity and add variation.
- Forced Reps and Burnouts: Arnold pushed his muscles to the max by incorporating forced reps and burnout sets at the end of each workout.
- Frequent Training: Arnold trained each muscle group twice a week, aiming for muscle growth through repeated stimulation.
Arnold’s Blueprint Workout Split
Arnold’s routine follows a six-day split, hitting each muscle group twice per week with one rest day. Here’s the breakdown:
- Day 1: Chest and Back
- Day 2: Shoulders and Arms
- Day 3: Legs
- Day 4: Rest
- Day 5: Repeat Day 1
- Day 6: Repeat Day 2
- Day 7: Repeat Day 3
The Blueprint Workout Routine
Below is Arnold Schwarzenegger’s high-volume workout, designed for advanced lifters who can handle the intensity and volume. Print it out or save it as a reference for your training.
Day 1 & Day 5: Chest and Back
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 5 | 10 |
| Incline Bench Press | 5 | 10 |
| Dumbbell Flyes | 5 | 10-12 |
| Pull-Ups | 5 | To failure |
| Barbell Rows | 5 | 10 |
| Deadlifts | 5 | 10 |
| Chest Superset: | 5 | Burnout |
| – Cable Flyes | 15-20 | |
| – Push-Ups | Burnout |
Day 2 & Day 6: Shoulders and Arms
| Exercise | Sets | Reps |
|---|---|---|
| Overhead Press | 5 | 10-12 |
| Lateral Raises | 5 | 10-12 |
| Bent-Over Rear Delt Flyes | 5 | 10-12 |
| Barbell Curls | 5 | 10-12 |
| Preacher Curls | 5 | 10-12 |
| Skull Crushers | 5 | 10-12 |
| Tricep Pushdowns | 5 | 10-12 |
| Arm Superset: | 3 | Burnout |
| – Cable Curls | 15-20 | |
| – Overhead Tricep Extensions | 15-20 |
Day 3 & Day 7: Legs
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 5 | 10-12 |
| Leg Press | 5 | 10-12 |
| Leg Extensions | 5 | 10-12 |
| Leg Curls | 5 | 10-12 |
| Calf Raises | 5 | 15-20 |
| Walking Lunges | 3 | 15-20 each leg |
| Leg Superset: | 3 | Burnout |
| – Seated Calf Raises | 20-25 | |
| – Standing Calf Raises | 15-20 |
Why Arnold’s Blueprint Works
- Muscle Shape and Size: Arnold’s program places a high emphasis on both muscle shape and size. The routine uses a variety of exercises targeting every angle of each muscle, helping build a full, symmetrical physique.
- Intensity Through Volume: The high number of sets and reps forces each muscle group to fatigue, breaking down more muscle fibers and promoting muscle growth.
- Frequency for Growth: By training each muscle group twice per week, Arnold’s Blueprint keeps muscles consistently stimulated for growth while allowing ample time for recovery.
- Advanced Techniques: Arnold’s use of supersets, forced reps, and burnout sets challenges muscles beyond failure, which can lead to better conditioning and endurance.
Who Should Try Arnold’s Blueprint?
Arnold’s Blueprint is best for advanced lifters who are comfortable with high volume and have built a strong foundation. This routine is extremely demanding, so it’s important to prioritize recovery, nutrition, and rest to handle the intensity. Beginners or intermediates should consider building a solid base before trying this routine, as it can be overwhelming.
Tips for Success with Arnold’s Blueprint Routine
- Recovery is Key: With a high-frequency, high-volume routine, your body needs rest, sleep, and proper nutrition to recover fully. Prioritize sleep and ensure you’re getting enough calories, particularly from protein.
- Focus on Form: As fatigue sets in, it’s easy to compromise on form, especially in exercises like squats, bench presses, and deadlifts. Always focus on maintaining proper form to prevent injury.
- Listen to Your Body: With any intense program, burnout or overtraining can occur. If you feel overly fatigued, consider an extra rest day or light recovery workout to allow your muscles to recuperate.
- Nutrition Matters: For a high-volume workout, your body will need additional fuel. Make sure you’re consuming enough protein, carbs, and fats to support muscle repair and energy.
Final Thoughts
Arnold Schwarzenegger’s Blueprint workout routine is a true test of strength, endurance, and dedication. It embodies the “go big or go home” mentality and is designed to push you to your limits. While it’s incredibly effective for building muscle and shaping your physique, it’s also highly demanding, so make sure to approach it with the commitment and recovery it requires.
For anyone serious about taking their physique to the next level, Arnold’s Blueprint is a challenging but rewarding program that, with discipline and consistency, can yield impressive results.
