Arnold Schwarzenegger Blueprint Trainer Day 20

You've earned another cheat meal, so make the most of it. But only if you can walk after this brutal full-leg massacre.

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You've got hard leg work ahead of you today, but you also have a cheat mea—not that you probably need to be told. Arnold and the other gods of Gold's Gym knew all about cheating, and when the time came, they knew exactly where to go. Here's how he remembers it in "Total Recall:"

"Often for lunch or dinner we would hit one of the local smorgasbords. Growing up in Europe, I'd never even heard of a smorgasbord. The idea of a restaurant where you could eat all you wanted would have been incomprehensible. The bodybuilder would start with five, six, or seven eggs, after which we go to the next station and eat all the tomatoes and vegetables. Then we would have the steak, and then the fish. Muscle magazines in those days were always warning you that you had to have your amino acids, and that you had to be careful because the amino acids in certain foods weren't complete. 'Hey,' we said, 'let's not even think about it; let's just eat all the proteins. We have egg, the fish, the beef, the turkey, the cheese - let's have it all!' You would think the owners of the smorgasbord would have charged us more at least. But they treated us no different from any other customer. It was as if God had created a restaurant for bodybuilders."

"It was as if God had created a restaurant for bodybuilders."

Tonight, forget your macros. Forget everything. Just find your personal smorgasbord and leave nothing behind.

Legs
1

Front Barbell Squat

5 sets of 8-12 reps, 45 seconds rest
Front Barbell Squat Front Barbell Squat

2

Barbell Deadlift (option 1)

3 sets of 10, 6, 4 reps, 45 seconds rest
Barbell Deadlift Barbell Deadlift

3

Barbell Deadlift (option 2)

3 sets of 5, 5, 5 reps, 45 seconds rest
Barbell Deadlift Barbell Deadlift

4

Barbell Deadlift (option 3)

3 sets of 12,10,8 reps, 45 seconds rest
Barbell Deadlift Barbell Deadlift

5

Good Morning

5 sets of 8-12 reps, 45 seconds rest
Good Morning Good Morning

6

Barbell Lunge

5 sets of 8-12 reps, 45 seconds rest
Barbell Lunge Barbell Lunge

Superset
7

Leg Extensions

5 sets of 8-12 reps, 45 seconds rest
Leg Extensions Leg Extensions

Seated Leg Curl

5 sets of 8-12 reps, 45 seconds rest
Seated Leg Curl Seated Leg Curl

Superset
8

Standing Calf Raises

5 sets of 8-12 reps, Rest 45 seconds
Standing Calf Raises Standing Calf Raises

Seated Calf Raise

5 sets of 8-12 reps, Rest 45 seconds
Seated Calf Raise Seated Calf Raise

9

Cable Crunch

4 sets of 25 reps, 45 seconds rest
Cable Crunch Cable Crunch
Notes: Arnold performed a max-effort squat when he really wanted to push the limits. Judge how you're feeling and if things are going well, work up to a max-effort squat every couple weeks.
Technique Max Effort: Pick one exercise and see what you can do for a 1-rep max. To get there, work up to the weight with the following rep pyramid, taking ample rest between each set: 20, 15, 10, 8, 5, 3, 1, 1, 1-rep max.


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