Arnold Schwarzenegger Workout Routine

If you’re looking to transform your body and build some serious muscle, then look no further than Arnold Schwarzenegger’s famous workout routine. Known as “The Golden Six,” this regimen includes six essential exercises: pull-ups, dips, chin-ups, barbell curls, squat jumps, and barbell bench presses. Each activity is performed for five sets of ten repetitions with no rest in between sets. 

Not only did this routine propel Arnold to become one of the most famous bodybuilders of all time, but it has also been proven effective for building strength and muscle mass. Of course, proper nutrition is also crucial to achieving maximum results from any workout plan. So if you’re ready to beef up and achieve a sculpted physique like the Terminator himself, make sure to add The Golden Six to your exercise routine. Your muscles will thank you for it.

Alright, let’s talk Arnold Schwarzenegger’s workout game – impressive, right? And hey, his net worth is just as jaw-dropping, thanks to his iconic movie roles, savvy investments, and entrepreneurial ventures that have him flexing his financial muscles in a big way.

Current Stats




106 kg




30 July 1947

Body Type

Body Builder


Mr Olympia Winner 7 Times

Workout Principles

Many people know Arnold Schwarzenegger for his famous bodybuilder physique and successful Hollywood career, but few know the principles he followed to achieve his legendary results. First and foremost, Schwarzenegger believed in consistency and dedication. He was known for his strict workout routine, often training twice a day and never missing a workout. 

He also recognised the importance of letting muscles rest and recover, utilising strategic rest days throughout the week. In addition to exercise, Schwarzenegger emphasised a balanced diet, consuming protein and carbohydrates to fuel muscle growth. 

Finally, he believed in pushing oneself to work even harder in the gym – whether lifting heavier weights or doing more reps – as this additional stress was necessary for muscle growth. By following these principles, Schwarzenegger became one of the most iconic bodybuilders in history.

Workout Routine

Regarding fitness icons, there’s arguably no one more iconic than Arnold Schwarzenegger. The bodybuilding legend was known for his rigorous workout routine, pushing himself to the limit to achieve his famous physique. His performance included weight training, cardio, and callisthenics exercises. 

He emphasised both high volume and high intensity, often performing multiple sets of each exercise with little rest in between sets. One notable aspect of his routine was his emphasis on compound movements, such as squats and deadlifts, which allowed him to work multiple muscles at once. 

This is his exercise schedule:

Monday & Thursday – Chest, Back & Abs

Schwarzenegger works his back, chest, and abs on Monday using five workouts. The exercise for Arnold Schwarzenegger’s back, chest, and abs are as follows:

  1. 5 sets and 6-30 reps in each set of Flat Bench Press with barbell & Incline Bench Press with barbell
  2. 5 sets and 6-30 reps in each set of Dumbbell Pull-Over & Dumbbell Flyes 
  3. 4 sets and reps until failure in each set of  Chin-Ups
  4. 5 sets and 25 reps in each set of Hanging Leg Raise 
  5. 5 sets and 6-30 reps in each set of Bent-Over Dumbbell Row & Bent-Over Row with barbell 

Tuesday & Friday – Shoulder,Triceps & Arm

He performs seven exercises on Tuesday & Friday, averaging five sets per exercise. Arnold Schwarzenegger’s shoulder,triceps  & arm exercise routine are as follows:

  1. 5 sets and 5 reps in each set of Clean and Press 
  2. 5 sets and 6-30 reps in each set of Front Dumbbell Raise & Dumbbell Press (Standing)
  3. 5 sets and 6-30 reps in each set of Barbell Curl , Upright Row & Lateral Raise
  4. 5 sets and 6-30 reps in each set of Incline Concentration Curls, Barbell Bench-Press( close grip) & Dumbbell Curl
  5. 5 sets and 6-30 reps in each set of Triceps-Extension with dumbbell & Barbell Skull-crushers 
  6. 5 sets and 6-30 reps in each set of Reverse Wrist Curls & Wrist Curls 
  7. 5 sets and 25 reps in each set of Decline Sit-up 

Wednesday & Saturday – Legs 

On Wednesday & Saturday, Arnold Schwarzenegger worked on his legs with six workouts. The Arnold Schwarzenegger leg exercise is as follows:

  1. 5 sets and 8-12 reps in each set of Stiff-Legged Deadlift with barbell  & Barbell Squat 
  2. 5 sets and 8-12 reps in each set of Good Morning 
  3. 5 sets and 8-12 reps in each set of Barbell Lunge 
  4. 5 sets and 8-12 reps in each set of Seated Leg Curl  & Leg Extensions 
  5. 5 sets and 8-12 reps in each set of Seated Calf Raise  & Standing Calf Raises 
  6. 4 sets and 25 reps in each set of Kneeling Cable Crunch 

Sunday – Rest 

On Sunday, Arnold Schwarzenegger rests to allow his body to recover from the demanding workouts of the previous six days. He would often spend this time socializing with friends, as he believed that maintaining a healthy social life was key to a happy and successful life.


As a bodybuilder and fitness icon, it’s no surprise that Arnold Schwarzenegger has always paid close attention to his diet. But, despite the strict regimen, the former governor still allows himself cheat meals on occasion – his favorite indulgence being a pepperoni pizza with extra cheese. As he once famously said, “bodybuilding is much like any other sport – to be successful, you must dedicate yourself 100% to your training, diet and mental approach.” With a dedication to healthy eating like Schwarzenegger’s, it’s no wonder he’s long been considered one of the greatest bodybuilders in history.

Here is his diet:

1. Breakfast

  • 3-4 eggs
  • Two pieces of bacon
  • Bread with cashew

2. Snack

  • Protein shake

3. Lunch 

  • Grilled fish
  • Salad
  • Sweet potatoes 

4. Snack

  • Cottage cheese
  • Nuts 

5. Dinner

  • Grilled lean meat
  • Brown rice
  • Large salad
  • Olive oil


It’s no secret that Arnold Schwarzenegger achieved incredible success in the bodybuilding world, becoming Mr Olympia seven times and achieving iconic status as a Hollywood action star. But what many don’t know is that his diet played just as important a role in his achievements as his intense training regimen. 

While he ate a balanced diet of lean protein, carbohydrates, and healthy fats, he also consumed numerous supplements to fuel his body’s growth. These included

  • multivitamins,
  • creatine,
  • BCAA

Of course, it’s important to note that Arnold didn’t rely solely on supplements – they were just one aspect of his commitment to maintaining a robust and healthy physique. So before reaching for the latest miracle pill or powder, remember that supplementing a balanced diet and rigorous workout routine is crucial for maximum results.


If you want to be like Arnold Schwarzenegger, you must train like him. This workout routine is a great place to start. It will help you build muscle and get stronger. Remember to focus on your form and take your time with each exercise. If you follow this routine, you’ll be on your way to looking like the Terminator in no time!


Denis is a fitness enthusiast and a passionate fan of any physical activity. From the time he remember himself he working out and improving his body and mentality. Football, Martial Arts, Bodybuilding, Crossfit, Yoga anything that release endorphins into blood is strong "YES" for him. It became an addiction to be in motion. Life motto: "In any life situation and mental state do go workout"