Arnold’s Legendary Diet and Workout Plan
Do you want to look like Arnold or be fit as him but don’t know where to start? You are at the right place.
It’s been many years since Arnold Schwarzenegger was regarded as one of the greatest bodybuilders of all time and the winner of seven Mr. Olympia titles yet his workout plan and diet are still influential today as they were then for women and men who want to become bodybuilders.
From the time he started bodybuilding to his retirement as a bodybuilding professional in 1975, all his life revolved around bodybuilding. He trained for hours a day, eating healthy and still finding time for social life.
He was the epitome of a strong, muscular body that lifted weights and trained like a madman to get the physique that made him famous.
His workouts were legendary, and his dedication to becoming one of the best bodybuilders in the world helped inspire thousands of people to train harder and eat healthier.
That’s why we have put together this diet and workout plan for you to follow.
This article is filled with everything you need to know about dieting and working out including, how Arnold lost weight and gained muscle mass, the type of training Arnold used to get those amazing muscles, and foods you should eat while on this program
Arnold Schwarzenegger Diet Plan as A Bodybuilder
Nowadays most people think of Arnold Schwarzenegger as a vegetarian, but Arnold was a beefy, jacked-up bodybuilder for most of his life.
At first, Arnold followed a traditional bodybuilding diet consisting of six meals per day with each meal having a protein, carbohydrate, and fat content. This way, he could provide energy to his muscles and gain weight quickly.
His trainer once said that he has been on a special high-protein diet since he was 15 years old, and it has enabled him to gain muscle quickly without gaining fat.
The protein intake of this diet is so high that it is almost impossible for the average person to reach it daily through food alone, so supplements are required to meet average protein needs.
To put this into perspective, at the peak of his physical prowess, Arnold adopted the principle that “every pound of bodyweight required one gram of protein.” If you weigh 250 pounds as he did, you need to eat 250grams of proteins.
Apart from the proteins, Arnold Schwarzenegger was a fan of high calories, vegetables, grains, micronutrients, and more saturated fats.
A typical Arnold Schwarzenegger Diet Plan consisted of 5 to 6 meals per day, and he would supplement with plenty of minerals, vitamins, and proteins shake. His nutrition plan varied from 3000 to 4000 calories per day, depending on his training needs. The diet plan looked like this:
Whole eggs are an excellent source of high-quality protein as well as vitamins A and E. They contain all the essential amino acids that your body needs to build muscle tissue. Arnold ate three whole eggs or three white eggs
Fish is an excellent protein source that helps build muscle mass quickly. Fish contains omega-3 fatty acids, which help improve brain function, strength, endurance and reduce inflammation throughout the body.
Lean red meats such as beef, pork, or lamb are excellent sources of protein and iron. Iron is necessary for transporting oxygen throughout your body. It also helps convert fat into muscle tissue.
Vegetables such as broccoli, spinach, Brussels sprouts, cabbage, and cauliflower are also rich in protein and fiber, which aid digestion and help you feel full longer so that you don’t get hungry quickly between meals.
Oatmeal- Arnold usually ate natural oatmeal or a protein shake. The oatmeal is filled with proteins and contains many vitamins and minerals, beneficial for muscle growth.
Sweet potatoes are one of the most nutrient-dense foods. They’re loaded with vitamins A and C, manganese and copper — essential nutrients for optimal health.
Milk Products, Arnold Schwarzenegger consumed tons of milk products during his bodybuilding period. These included whole milk, free-fat milk, Greek yogurt, and cottage cheese.
Brown Rice is a good source of carbs, including glucose and B-complex vitamins, which let your brain function at its best. His goal was to get stronger each day, so he needed the most energy possible.
Plenty of Water will help you flush the toxins from your body, stimulating the metabolism and providing energy. Arnold drank 1 gallon of water daily.
Arnold Schwarzenegger Workout Plan as A Bodybuilder
Arnold Schwarzenegger’s intense workout routines combined with strict diet plans and supplement regime have given him the success he has today. By following these two workout routine variations, you too can see excellent results and build that muscular physique you desire.
Each body part is trained two times a week.
- Monday- Chest, Back, or Legs
- Tuesday – Shoulders or Arms
- Wednesday – Chest, Back, or Legs
- Thursday – Shoulders or Arms
- Friday – Chest, Back, or Legs
- Saturday – Shoulders or Arms
- Sunday – Rest
Get ready for the most intense training program of your life!
Workout Variation 1 Exercise for Chest, Back, or Legs
| Chest Exercises | Number of sets and reps (chest) | Back Exercise | Number of sets and reps (back) | Leg Exercise | Number of sets and reps (legs) |
|---|---|---|---|---|---|
| Bench Press | 5, sets 6-10 reps | Deadlift | 6 sets, 15 reps | Standing Calf Raises | 10 sets,10 reps |
| Incline Bench Press | 6sets, 6-10 reps | T-Bar Row | 6 sets, 6 -10 reps | Seated Leg Curls | 6 sets,10-12 reps |
| Dumbbell pullovers | 5 sets, 10-12 sets | Wide-Grip Pulldowns | 4 set, 10 reps | Leg extension | 6 sets, 10-15 reps |
| Push-Ups | 5 sets,6-10 reps | Bent-Over Row | 4 set,10 reps | Squats | 6 sets, 8-12 reps |
| Cable Crossover | 6 sets, 10-12 reps | One-Arm Dumbbell Row | 4 sets 10 reps | Lunges | 5 sets, 15 reps |
| Dumbbell Flys | 5 sets, 6-10 reps | Standing Low-Pulley Rowing | 4 sets,10 reps | Leg presses | 6 sets, 10-12 reps |
| Dips | 5 sets to failure | Stiff-legged deadlifts | 6 sets, 15 reps |
Arnold Schwarzenegger Shoulder and Arms Workout Plan
Here is a workout plan that Arnold Schwarzenegger used to build his shoulders and arms:
| Shoulder Exercise | Number of sets and reps(shoulder) | Arms/triceps Exercise | Number of sets and Reps |
|---|---|---|---|
| Standing barbell | Close grip bench press (barbell) | 2 sets to failure | |
| Standing lateral raises | 6 sets, 6-10 reps | overhead triceps extensions | 6 sets, 10-12 sets |
| Barbell Presses(seated) | 6 sets, 6-10 reps | Cable pushdowns | 6 sets, 8-10 reps |
| Rear Delt lateral raises | 5 sets, 6-10 reps | One arm dumbbell overhead triceps extensions (hanging | 6 sets of 8-12 reps |
| Cable lateral raise | 6 sets, 10-12 reps | Dumbbells kickback | 5 sets, 6-8 reps |
Workout Variation 2
Each body part is trained three times a week.
Arnold Schwarzenegger Chest and Back Workout Exercises
| Exercise | Number of Sets and Reps |
|---|---|
| Deadlifts (barbell, dumbbells or machine) | 4 sets x10 reps |
| Chin-ups (With wide palms grip)- | 5 sets, 12 reps |
| Bent over rowing (Barbell or Dumbbell) | 4 sets, 10 reps |
| Bench press (Incline, Decline, Flat) | 5 sets, 6-8 reps |
| Weighted Dips | 5 sets, 15 reps |
| Flys (With dumbbells, Machine & Cable) | 5 sets, 10-15 |
Arnold Schwarzenegger Shoulder and Arms Exercises
| Exercises | Number of Sets and Reps |
|---|---|
| Dumbbell Lateral Raise | 3 sets, 10 reps |
| Arnold Press | 5 sets, 8 reps |
| Standing barbell presses | 4 sets, 10 reps |
| Seated dumbbell presses | 4 sets, 10 reps |
| Lateral raises | 6 sets 8-10 reps |
| Reverse wrist curl | 6 sets, 10 reps |
| Concentration curls | 4 sets ,8-10 reps |
| Triceps pushdowns | 6 sets, 6-10 reps |
Arnold Schwarzenegger Legs and Lower Back Workout
The leg and lower back workout routine of Arnold Schwarzenegger consists of two parts – the quadriceps and hamstrings workout. The exercises are
| Exercises | Number of Sets and Reps |
|---|---|
| Crunches 5 sets | 5 sets, 25reps |
| Stiff leg deadlift | 4 sets, 10 reps |
| Leg curls | 4 sets,10 reps |
| Squats | 4 sets, 10 reps |
| Stand Lunges | 4 sets, 10 reps |
| Standing calf raises. | 4 sets,10 reps |
FAQS Is Arnold Schwarzenegger Vegan Nowadays?
Towards the end of his time as governor, Arnold Schwarzenegger publicly announced that his diet is like 99% vegan. After watching a documentary on farm cruelty, he became a vegan, and he actively promotes the diet and encourages people to embrace a plant-based lifestyle.
Does Arnold Schwarzenegger still pump iron?
The Austrian-born actor, politician, and an Arnold classic winner has admitted that he is no longer pumping iron after almost 60 years at the gym.
Since his childhood in Austria, the 70-year-old actor has been working out, lifting heavy weights to build up his body and help him become a successful bodybuilder and movie star.
“I’ve stopped lifting weights,” he said in an interview with Men’s Journal. “I do cardio, run, bike ride, row, swim.”
How long were Arnold Schwarzenegger’s workouts?
A typical Schwarzenegger workout would train six days a week, twice a day, starting with 20 minutes of warmups, followed by 30-40 minutes of concentrating on one or two muscle groups, ending with another 10 minutes of cooling down.
Why is Arnold Schwarzenegger vegan now?
Arnold Schwarzenegger’s change to a vegan diet has helped him lose weight, improve his outlook on life, and inspired him to begin exercising regularly. He even went on the record saying that the decision changed his life.
Bottom Line
Arnold Schwarzenegger’s training program focuses on compound lifts, supersets and a high volume, low rest approach to workout sessions. His diet is equally uncompromising, with attention paid to nutritional timing and proportions at each meal.
Many people have adopted this kind of routine, including fitness author and personal trainer David Jack, who calls it “The Big-Bang Workout.”
Arnold Schwarzenegger is the undisputed king of building muscle and burning fat. Still, there’s no room for shortcuts when you’re chasing down the gold medal-winning physique that his biopic “Pumping Iron” made him famous for.
If you want a genuinely legendary body, you must commit yourself to an equally legendary routine.
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