Arnold Schwarzenegger’s Old School Training Program

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Arnold Schwarzenegger is a seven-time Mr. Olympia and one of the most iconic bodybuilders of all time. His training methods have been exaggerated over the years, but if you want to build a ripped, muscular, and athletic physique, his real old-school program is one of the best places to start.

The Double Split Myth

When most people hear about Arnold’s training, they think of his famous double split routine: two workouts a day, six days a week, with 20 sets per muscle group. That adds up to around 60 sets per muscle group per week—an insane amount of volume.

Arnold pushed himself to those extremes before major competitions, but he didn’t train this way year-round. In fact, he admitted that this brutal routine would burn him out if he tried to sustain it all year.

Arnold’s Four Phases

Arnold structured his training into phases throughout the year:

• Post-Olympia Recovery (Oct–Dec): Low activity, time for full recovery.

• Off-Season Base (Jan–Apr): About one hour a day, each muscle group twice per week, moderate volume.

• Intensification (May–Jul): Volume increases to 30+ sets per week.

• Pre-Contest Prep (Aug–Oct): The legendary double split, used only for the final 2–3 months before competition.

The January–April phase is the one Arnold recommended to average lifters. It’s balanced, sustainable, and still delivers great results when paired with progressive overload and proper nutrition.

The Off-Season Training Plan

During this phase, Arnold performed two exercises per body part, twice per week, for 5 sets of 10 reps each. That gave him about 20 sets per muscle group weekly. A few areas got extra focus:

• Calves: Trained daily with donkey calf raises.

• Quads: 3 exercises twice per week (about 30 sets total).

• Abs: 500 Roman chair sit-ups and 200 leg raises, every session.

This approach was high volume, but much more realistic than his contest prep routine. For the natural lifter, it provides enough frequency and volume to maximize growth without completely crushing recovery.

Should You Try It?

If you’re newer to training, this plan will feel overwhelming. But if you’re an intermediate to advanced lifter with solid recovery and nutrition, it can deliver incredible results over time.

📥 Download the free Arnold-inspired training program on this page.

Disclaimer:
This article is for educational and entertainment purposes only. The Arnold Schwarzenegger training program is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting any new exercise, nutrition, or supplementation plan. Individual results will vary.