The Arnold Schwarzenegger 6-Day Workout: How to Train Like the Bodybuilding Icon
Arnold Schwarzenegger is widely regarded as one of the greatest bodybuilders of all time. His incredible physique, along with his successful transition into Hollywood and politics, has solidified his status as an icon in the fitness world. Arnold’s training routine is one of the most legendary in bodybuilding history, and many aspiring bodybuilders and fitness enthusiasts seek to emulate his workout regimen in hopes of achieving similar results.
Arnold’s training routine, famously known as the “Arnold Schwarzenegger 6-Day Workout,” is a rigorous and high-volume program designed to maximize muscle growth and strength. In this article, we will take a closer look at the Arnold Schwarzenegger 6-Day Workout, breaking down each day’s training split and exercises, as well as providing tips on how to effectively incorporate this routine into your own fitness journey.
Day 1: Chest and Back
Arnold’s chest and back workout focuses on building a strong and balanced upper body. The workout typically includes a variety of compound and isolation exercises to target the chest and back muscles from different angles.
Example Workout:
1. Bench Press – 4 sets of 8-10 reps
2. Incline Dumbbell Press – 4 sets of 8-10 reps
3. Dumbbell Flyes – 4 sets of 10-12 reps
4. Pull-ups – 4 sets to failure
5. Barbell Rows – 4 sets of 8-10 reps
6. T-bar Rows – 4 sets of 8-10 reps
Day 2: Shoulders and Arms
Arnold’s shoulders and arms workout focuses on building well-defined deltoids and strong biceps and triceps. The workout includes a mix of compound and isolation exercises to effectively target these muscle groups.
Example Workout:
1. Military Press – 4 sets of 8-10 reps
2. Dumbbell Lateral Raises – 4 sets of 10-12 reps
3. Front Raises – 4 sets of 10-12 reps
4. Barbell Curls – 4 sets of 8-10 reps
5. Dumbbell Hammer Curls – 4 sets of 8-10 reps
6. Skull Crushers – 4 sets of 8-10 reps
7. Tricep Pushdowns – 4 sets of 10-12 reps
Day 3: Legs
Arnold’s leg workout is notoriously intense, focusing on developing powerful and defined quadriceps, hamstrings, and glutes. The leg workout incorporates a range of exercises to thoroughly target the lower body muscles.
Example Workout:
1. Squats – 5 sets of 8-10 reps
2. Leg Press – 4 sets of 10-12 reps
3. Lunges – 4 sets of 10-12 reps per leg
4. Leg Curls – 4 sets of 8-10 reps
5. Leg Extensions – 4 sets of 10-12 reps
6. Calf Raises – 5 sets of 15-20 reps
Day 4: Rest
Rest and recovery are essential components of Arnold’s training program. Giving your body a day off from intense training allows for muscle repair and growth, as well as mental rejuvenation.
Day 5: Chest and Back
The second chest and back workout of the week will differ slightly from the first. Arnold utilized a method called “pre-exhaustion” on the second chest and back day, which involves starting with isolation exercises before moving on to compound movements to maximize muscle fatigue and stimulate growth.
Example Workout:
1. Chest Flyes – 4 sets of 10-12 reps
2. Incline Bench Press – 4 sets of 8-10 reps
3. Pull-ups – 4 sets to failure
4. T-bar Rows – 4 sets of 8-10 reps
5. Deadlifts – 4 sets of 6-8 reps
Day 6: Shoulders and Arms
The second shoulder and arm workout of the week also incorporates the “pre-exhaustion” technique. This method is used to ensure that the targeted muscles are fully fatigued before moving on to the compound exercises.
Example Workout:
1. Dumbbell Lateral Raises – 4 sets of 10-12 reps
2. Military Press – 4 sets of 8-10 reps
3. Barbell Curls – 4 sets of 8-10 reps
4. Tricep Pushdowns – 4 sets of 10-12 reps
5. Bent-over Dumbbell Lateral Raises – 4 sets of 10-12 reps
6. Concentration Curls – 4 sets of 8-10 reps
Arnold Schwarzenegger’s 6-Day Workout Program Tips
1. Proper Nutrition: Arnold was a firm believer in the importance of a balanced and nutritious diet to support his intense training program. Make sure to fuel your body with the right macronutrients and micronutrients to optimize your performance and recovery.
2. Progressive Overload: To continue making progress in your training, it’s essential to gradually increase the weight or intensity of your workouts over time. This helps to stimulate muscle growth and strength gains.
3. Adequate Rest: Rest days are crucial for muscle recovery and growth. Ensure that you incorporate rest days into your workout schedule to prevent overtraining and avoid burnout.
4. Mind-Muscle Connection: Arnold emphasized the importance of focusing on the muscle being worked during each exercise. Mindfully contracting the targeted muscle helps to maximize its stimulation and growth potential.
Frequently Asked Questions (FAQs):
Q: Can beginners follow the Arnold Schwarzenegger 6-Day Workout?
A: While the Arnold Schwarzenegger 6-Day Workout is a challenging and high-volume program, beginners can still use it as a reference for structuring their own training regimen. However, it’s crucial for beginners to start with lighter weights and lower volume to avoid injury and allow their bodies to adapt to the stress of weight training.
Q: How long should I follow the Arnold Schwarzenegger 6-Day Workout?
A: It’s recommended to follow the Arnold Schwarzenegger 6-Day Workout for a period of 8-12 weeks before considering a deload or change in training program. This timeframe allows for consistent progress and adaptation to the workout routine.
Q: Can women follow the Arnold Schwarzenegger 6-Day Workout?
A: The Arnold Schwarzenegger 6-Day Workout can be modified for women by adjusting the weights and volume to suit their individual fitness levels and goals. It’s important to tailor the program to accommodate different body types and training preferences.
In conclusion, the Arnold Schwarzenegger 6-Day Workout is a classic training program that has stood the test of time in the bodybuilding world. While it may not be suitable for everyone, its principles and structure can be adapted to suit individual fitness goals and preferences. With dedication, proper nutrition, and smart training, aspiring bodybuilders and fitness enthusiasts can incorporate elements of Arnold’s training regimen into their own workouts to achieve significant gains in muscle mass and strength.