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Inside Arnold Schwarzenegger’s Training Regimen: How He Achieved Peak Physical Condition in 1979

Arnold Schwarzenegger is a name that is synonymous with peak physical fitness. Known as the “Austrian Oak,” Schwarzenegger has established himself as one of the most iconic figures in the world of bodybuilding and fitness. His chiseled physique and incredible muscularity have not only earned him numerous accolades and titles in the bodybuilding world, but have also propelled him to Hollywood stardom, where he became a leading action star.

One of the most remarkable aspects of Arnold Schwarzenegger’s career is the incredible physical condition he achieved in 1979. This was the year that he won his seventh Mr. Olympia title, cementing his status as one of the greatest bodybuilders of all time. Schwarzenegger’s training regimen leading up to this competition was intense and grueling, but it was also meticulously planned and executed, resulting in a physique that was truly a sight to behold.

In this article, we will delve deep into Arnold Schwarzenegger’s training regimen in 1979 and explore how he achieved peak physical condition for that year’s Mr. Olympia competition. We will take a closer look at his workout routine, diet, and mindset, all of which played a crucial role in helping him reach the pinnacle of physical fitness. By understanding the principles that guided Schwarzenegger’s training in 1979, we can gain valuable insights into how one of the greatest bodybuilders of all time achieved his remarkable physique.

Arnold Schwarzenegger’s Training Regimen in 1979

Arnold Schwarzenegger’s training regimen leading up to the 1979 Mr. Olympia competition was characterized by a combination of heavy lifting, high volume training, and strict attention to detail. Schwarzenegger was known for his incredible work ethic and dedication to his craft, and this was evident in the way he approached his training. He trained six days a week, sometimes twice a day, in order to sculpt his physique to perfection.

Schwarzenegger’s workout routine focused on a combination of compound exercises, isolation movements, and high-intensity training techniques. He would typically split his training into different body parts on different days, allowing him to focus on specific muscle groups and maximize his gains. Here is a breakdown of Arnold Schwarzenegger’s training split in 1979:

Day 1: Chest and Back
– Bench Press: 4 sets of 8-12 reps
– Deadlift: 4 sets of 6-8 reps
– Incline Dumbbell Press: 4 sets of 10-12 reps
– T-Bar Rows: 4 sets of 8-10 reps
– Pull-ups: 4 sets to failure

Day 2: Shoulders and Arms
– Military Press: 4 sets of 8-10 reps
– Lateral Raises: 4 sets of 12-15 reps
– Barbell Curls: 4 sets of 8-10 reps
– Tricep Extensions: 4 sets of 10-12 reps
– Hammer Curls: 4 sets of 8-10 reps

Day 3: Legs
– Squats: 4 sets of 6-8 reps
– Leg Press: 4 sets of 8-10 reps
– Leg Extensions: 4 sets of 12-15 reps
– Stiff-legged Deadlifts: 4 sets of 8-10 reps
– Calf Raises: 4 sets of 15-20 reps

Day 4: Rest or Cardio

Day 5: Repeat Day 1

Day 6: Repeat Day 2

Day 7: Repeat Day 3

This split allowed Schwarzenegger to train each muscle group with sufficient volume and intensity, while also allowing for adequate rest and recovery between workouts. Schwarzenegger would often perform multiple sets to failure, pushing his muscles to the limit and forcing them to grow. He would also incorporate drop sets, supersets, and other intensity techniques to keep his muscles guessing and prevent plateaus.

In addition to his weight training, Arnold Schwarzenegger also incorporated cardiovascular exercise into his routine. He would often perform cardio in the form of running, cycling, or swimming, in order to improve his cardiovascular fitness and burn excess body fat. Schwarzenegger understood the importance of combining both resistance training and cardiovascular exercise in order to achieve a balanced and well-rounded physique.


Arnold Schwarzenegger’s training regimen was only one piece of the puzzle when it came to achieving peak physical condition in 1979. Equally as important was his diet, which was carefully designed to support his intense training and promote muscle growth and recovery. Schwarzenegger followed a high-protein, moderate-carbohydrate, and low-fat diet, which provided him with the nutrients he needed to fuel his workouts and build muscle.

Schwarzenegger would typically consume six meals a day, spaced out every 2-3 hours, in order to keep his metabolism revved up and provide his muscles with a steady supply of nutrients. His meals consisted of lean protein sources such as chicken, fish, and lean beef, complex carbohydrates like oats, sweet potatoes, and brown rice, and healthy fats from sources like avocados, nuts, and olive oil. Schwarzenegger also made sure to stay well-hydrated throughout the day, drinking plenty of water to support his training and recovery.


One of the most important aspects of Arnold Schwarzenegger’s training regimen in 1979 was his mindset. Schwarzenegger was known for his incredible mental toughness and unwavering dedication to his goals. He approached his training with a single-minded focus and a relentless drive to succeed, pushing himself to the limits of his physical capabilities in order to achieve his desired results.

Schwarzenegger understood that achieving peak physical condition required more than just physical strength and endurance – it also required mental strength and discipline. He would often visualize his goals and visualize himself achieving them, using the power of his mind to overcome any obstacles or challenges that stood in his way. Schwarzenegger believed that success started in the mind, and he made sure to cultivate a positive and determined mindset that would carry him through the toughest workouts and the most grueling competitions.


Q: What supplements did Arnold Schwarzenegger use in 1979?

A: Arnold Schwarzenegger was known to use a variety of supplements to support his training and enhance his performance. Some of the supplements he used in 1979 included protein powders, amino acids, creatine, and multivitamins. Schwarzenegger believed in the importance of supplementing his diet with these products in order to ensure he was getting the nutrients he needed to fuel his workouts and recover effectively.

Q: How did Arnold Schwarzenegger approach recovery in 1979?

A: Arnold Schwarzenegger placed a strong emphasis on recovery in his training regimen in 1979. He recognized the importance of allowing his muscles to rest and repair in between workouts in order to maximize their growth and performance. Schwarzenegger would make sure to get sufficient sleep each night, aiming for 7-8 hours of rest to support his training and recovery. He would also incorporate practices like stretching, massage, and foam rolling into his routine to help prevent injuries and promote recovery.

Q: Was Arnold Schwarzenegger’s training regimen in 1979 sustainable in the long term?

A: Arnold Schwarzenegger’s training regimen in 1979 was incredibly intense and demanding, and it may not be suitable for everyone in the long term. Schwarzenegger was a professional bodybuilder and athlete, and his training was tailored to his specific goals and needs. It’s important for individuals to listen to their bodies and adjust their training regimen as needed in order to prevent burnout or injury. While Schwarzenegger’s training principles can be valuable for anyone looking to improve their fitness and physique, it’s important to approach training in a way that is sustainable and realistic for the long term.

In conclusion, Arnold Schwarzenegger’s training regimen in 1979 was a testament to his incredible work ethic, dedication, and determination. Through a combination of intense workouts, focused diet, and unwavering mindset, Schwarzenegger was able to achieve peak physical condition and win his seventh Mr. Olympia title. By understanding the principles that guided Schwarzenegger’s training in 1979, we can learn valuable lessons about what it takes to achieve success in the world of fitness and bodybuilding. Schwarzenegger’s legacy continues to inspire countless individuals to push their limits and strive for greatness in their own fitness journeys.

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