Arnold Schwarzenegger’s Blueprint for Mass

Arnold knew the best way to build an incredible physique wasn’t through gimmicks. He built his legendary body with classic, tried-and-true bodybuilding movements, performed at high volume and high intensity, backed by a protein-rich diet, plenty of calories, and lots of rest.

This was Arnold’s mass-building blueprint boiled down to the basics. But what exercises did he rely on? What intensity techniques did he use to “shock” his muscles into growth? And how much protein did he actually recommend? Let’s break it down—and at the end, you’ll get a free program based on Arnold’s mass-building principles.

Arnold’s Chest Training

Arnold stuck to the same three chest exercises for his entire career:

Bench Press
Incline Press at multiple angles
Dumbbell Flyes

The bench press delivered maximum stimulus thanks to the heavy loads and the fast-twitch fibers of the pecs. Incline pressing built his upper chest, with Arnold adjusting the angle to hit different fibers. And flyes allowed for a massive stretch under tension, a key driver of muscle growth.

Modern science backs this up. Dr. Brad Schoenfeld’s research recommends varying angles and planes of movement to fully target large muscle groups like the chest.

Arnold’s Leg Training

For Arnold, leg day started and ended with squats. He wasn’t picky—rear squats, front squats, lunges, and extensions all had their place.

Barbell squats in particular deliver enormous stimulus, driving both strength and size. But they also come with fatigue, which is why they should be done early in the workout and not at very high frequencies year-round.

Arnold’s Arm and Shoulder Training

Arnold’s biceps were built on barbell curls. He added incline curls and concentration curls to carve out the peaks.

For shoulders, he relied heavily on pressing—overhead presses of all kinds—supplemented with lateral raises to build width and shape.

Intensity: Training to Failure and Beyond

Arnold didn’t just stop at failure—he trained past it. His favorite method was the drop set: taking a set to failure, reducing the weight, and immediately continuing.

A 2019 review of advanced resistance techniques found that methods like drop sets can boost training efficiency and prevent monotony. Arnold called it “shocking the muscle”—modern science calls it increasing training volume and intensity in less time. Either way, it worked.

Arnold on Protein

Arnold followed the rule of one gram of protein per pound of body weight. Modern research lines up, recommending 0.8–1 gram per pound of body weight per day for maximizing growth. In this case, the king of bodybuilding had it right.

Disclaimer:
This free workout plan is for educational purposes only and is not a substitute for professional medical advice. Always consult with your doctor or a qualified health professional before starting any new exercise or nutrition program, especially if you have pre-existing conditions or concerns. Participation is voluntary, and you assume full responsibility for your own health, safety, and results.