Arnold Schwarzenegger Intense High Volume Workout

Train insane like the one and only 7 time Mr. Olympia Arnold Schwarzenegger. Arnold's muscle building workouts feature an intense high volume and frequency approach to training.

The Arnold workout split is a renowned training routine named after Arnold Schwarzenegger, an iconic figure in the world of bodybuilding and fitness. Arnold Schwarzenegger's dedication to weightlifting and his successful bodybuilding career have made his workout splits highly regarded. One of the most well-known splits associated with him is the "Arnold split" or the "Arnold Schwarzenegger split."

Arnold Schwarzenegger Workout Variation :

1. Day 1 - Chest and Back
2. Day 2 - Shoulder and Arms
3. Day 3 - legs
4. Day 4 - Rest 
5. Day 5 - Chest and Back
6. Day 6 - Shoulder and Arms
7. Day 7 - Rest

The Arnold split is a comprehensive five-day training split designed to effectively target and develop different muscle groups on separate days. This approach allows for optimal muscle stimulation while providing adequate recovery time. Let's delve into the components of the typical Arnold split:

Day 1: Chest and Back

On the first day, the focus lies on training the muscles of the chest and back, which are essential for upper body strength and aesthetics. The chest exercises in the Arnold split include compound movements like the bench press, which engages the pectoralis major, anterior deltoids, and triceps. Additionally, isolation exercises such as dumbbell flies and cable crossovers are incorporated to target the pectoral muscles from various angles. For the back, exercises like pull-ups, bent-over rows, T-bar rows, and deadlifts are employed. These exercises engage the latissimus dorsi, rhomboids, trapezius, and other back muscles, contributing to a well-developed and proportionate upper body.

1. Bench press: This compound exercise primarily targets the chest muscles (pectorals), as well as the shoulders (deltoids) and triceps. It involves lying on a bench and pressing a barbell away from the chest.
2. Dumbbell flies: This isolation exercise isolates the chest muscles by lying on a bench and extending the arms out to the sides, mimicking a hugging motion.
3. Incline bench press: Similar to the regular bench press, but performed on an inclined bench, this exercise targets the upper chest muscles.
4. Cable crossovers: This isolation exercise uses cables to target the chest muscles by crossing the arms in front of the body.
5. Pull-ups: This compound exercise primarily targets the latissimus dorsi (lats) muscles. It involves hanging from a bar and pulling the body upward until the chin is above the bar.
6. Bent-over rows: This compound exercise targets the upper back muscles, including the lats and rhomboids. It involves bending forward at the waist with a barbell or dumbbells and pulling them towards the torso.
7. T-bar rows: This exercise targets the upper back muscles and involves using a T-bar machine or a barbell placed in a corner while rowing the weight toward the abdomen.
8. Deadlifts: This compound exercise engages multiple muscle groups, including the back muscles, glutes, hamstrings, and core. It involves lifting a barbell from the floor while maintaining proper form and technique.

Day 2: Shoulders and Arms

The second day of the Arnold split focuses on training the shoulders and arms, which are prominent muscle groups that greatly influence the overall appearance of the upper body. Shoulder exercises in this split include the military press, a compound movement that targets the deltoid muscles, along with lateral raises, upright rows, and Arnold presses, which further isolate and develop the deltoids. For the arms, exercises such as barbell curls, hammer curls, tricep pushdowns, and dips are incorporated to strengthen and enhance the biceps and triceps. These exercises contribute to well-defined and proportionate arm muscles.

1. Military press: This compound exercise primarily targets the shoulder muscles (deltoids). It involves pressing a barbell or dumbbells overhead from a standing or seated position.
2. Lateral raises: This isolation exercise targets the side delts by raising the arms out to the sides while holding dumbbells.
3. Upright rows: This exercise primarily targets the deltoids and upper back muscles. It involves holding a barbell with an overhand grip and pulling it upward toward the chin, keeping the elbows high and out to the sides.
4. Arnold press: Named after Arnold Schwarzenegger, this exercise combines a shoulder press with a rotation of the arms. It targets the deltoids and provides a range of motion similar to the military press.
5. Barbell curls: This exercise targets the biceps. It involves holding a barbell with an underhand grip and curling it up toward the chest while keeping the elbows stationary.
6. Hammer curls: This variation of bicep curls targets the biceps and brachialis muscles. It involves holding dumbbells with a neutral grip (palms facing each other) and curling them up.
7. Triceps pushdowns: This exercise targets the triceps by using a cable machine and pushing the cable down while keeping the upper arms stationary.
8. Dips: Dips target the triceps and chest muscles. It involves lowering and raising the body using parallel bars or dip stations.

Day 3: Legs

Day 3 is dedicated to training the lower body, specifically the leg muscles. The leg exercises in the Arnold split include fundamental movements such as squats, which engage the quadriceps, hamstrings, and glutes. Lunges, leg presses, leg curls, and calf raises are also incorporated to target the different muscle groups of the legs comprehensively. This leg-focused day contributes to overall lower body strength, stability, and symmetry.

1. Squats: This compound exercise targets the quadriceps, hamstrings, and glutes. It involves lowering the body while holding a barbell on the upper back and then returning to a standing position.
2. Lunges: This exercise targets the quads, hamstrings, and glutes. It involves stepping forward with one leg and lowering the body until both knees are at 90-degree angles.
3. Leg presses: This machine-based exercise targets the quadriceps, hamstrings, and glutes. It involves pushing a weighted platform away from the body using the legs.
4. Leg curls: This exercise primarily targets the hamstrings. It involves lying face down on a leg curl machine and curling the legs toward the buttocks against resistance.
5. Calf raises: This exercise targets the calf muscles. It involves standing on a raised platform or using a calf raise machine and raising the heels by extending the ankles.

Day 4: Rest

Day 4 serves as a vital rest day in the Arnold split. Adequate rest is crucial for the body to recover and adapt to the demands of intense training. This rest day allows the muscles to repair, reduces the risk of overtraining, and enhances overall performance in subsequent workouts.

Day 5: Chest and Back (different exercises than Day 1)

On the fifth day, the focus returns to training the chest and back muscles. However, to ensure progressive overload and continued muscle growth, different exercises are incorporated compared to Day 1. The exercises selected for the chest on this day may include dumbbell bench press, incline dumbbell press, and pec deck flies. These exercises challenge the chest muscles from various angles and promote well-rounded development. For the back, exercises such as wide-grip pull-ups, close-grip pulldowns, and seated cable rows may be employed to target different regions of the back muscles. This variation enhances muscle recruitment and overall back development.

1. Dumbbell bench press: This variation of the bench press targets the chest muscles but also engages the stabilizer muscles more intensely due to the increased range of motion.
2. Incline dumbbell press: Similar to the incline bench press, but using dumbbells, this exercise targets the upper chest muscles.
3. Pec deck flies: This machine-based exercise isolates the chest muscles by bringing the arms together in front of the chest against resistance.
4. Wide-grip pull-ups: Similar to regular pull-ups, but with a wider grip, this exercise emphasizes the outer lats and upper back muscles.
5. Close-grip pulldowns: This exercise targets the middle back muscles and biceps by pulling a cable attachment down toward the chest while keeping the hands close together.
6. Seated cable rows: This exercise focuses on the mid-back muscles and biceps by sitting at a cable row machine and pulling the cable attachment toward the torso.

Day 6: Shoulders and Arms (different exercises than Day 2)

Similar to the chest and back on Day 5, Day 6 focuses on training the shoulders and arms with different exercises than Day 2. Dumbbell shoulder press, front raises, lateral raises, and other targeted exercises are incorporated to challenge the shoulder muscles from various angles. For the arms, exercises such as barbell curls, concentration curls, skull crushers, and triceps kickbacks may be included to stimulate the biceps and triceps with a different stimulus. This variation in exercises facilitates comprehensive muscle development and avoids adaptation plateaus.

1. Dumbbell shoulder press: This variation of the shoulder press uses dumbbells instead of a barbell, allowing for greater range of motion and better stabilization.
2. Front raises: This exercise isolates the front deltoids by lifting dumbbells or a barbell in front of the body until the arms are parallel to the ground.
3. Lateral raises: Similar to Day 2, this exercise targets the side deltoids by raising the arms out to the sides while holding dumbbells.
4. Barbell curls: Same as Day 2, this exercise targets the biceps by curling a barbell toward the chest while keeping the elbows stationary.
5. Concentration curls: This exercise isolates the biceps by sitting on a bench and curling a dumbbell with one arm, focusing on squeezing the biceps at the top of the movement.
6. Skull crushers: This triceps exercise involves lying on a bench and lowering a barbell or dumbbells to the forehead while keeping the elbows stationary.
7. Triceps kickbacks: This exercise isolates the triceps by bending forward with a dumbbell in hand and extending the arm behind the body, focusing on contracting the triceps.

Day 7: Rest

The seventh day serves as an additional rest day in the Arnold split, allowing for complete recovery and rejuvenation. This rest day plays a crucial role in preventing overtraining, minimizing the risk of injuries, and optimizing long-term progress.

It is important to note that the Arnold workout split is a demanding training routine designed for advanced lifters with a solid foundation of strength and conditioning. Beginners or individuals with specific training needs should consult with a qualified fitness professional or trainer to develop a workout program tailored to their goals and abilities.

Conclusion

Arnold workout split is a well-structured five-day training split that targets different muscle groups on separate days. By incorporating compound and isolation exercises, this split allows for optimal muscle stimulation and growth. Moreover, the strategic inclusion of rest days promotes recovery and overall training efficiency. It is essential to individualize any workout program based on personal goals, limitations, and preferences, seeking guidance from professionals to ensure safety and maximize results.