Arnold Schwarzenegger Blueprint Trainer Day 27

You're going to earn this week's cheat meal with your heaviest leg workout yet. Put plates on the bar and get to work!

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You've worked through seven hard leg days in three-and-a-half short weeks. Today, you've earned the opportunity to work up to a one-rep max and see how all your hard work has been paying off in strength.

Serious leg days like this were sacred events in Gold's Gym, and all joking ceased when the weights got heavy. Here's how Dick Tyler, a journalist for Weider Publications, recalled such a day in his book "The West Coast Bodybuilding Scene."

"What made the whole scene a little scary was the almost unearthly quiet that seemed to descend. Everyone was concentrating on what they were doing. This was serious business and there would be no useless rapping that night.

"I looked over at Arnold, who was heavily clothed in a sweatsuit. The stains of sweat began to show under the arms and around the chest. Dave [Draper] slapped more plates on the bar. Now it was his turn. Again and again he went down to the full squat position, only to fight to stand. Arnold leaned forward with each rep and counted them out.

Many a bar bent across the back of the great Oak.

"When it seemed Dave would burst if he made one more effort, the Oak would lean even closer to the Bomber and say, 'You can do it, Dave. You can do it.'

"Then as if in some kind of hypnotic state, the mighty Draper thighs would ram out another rep. 'Do another one, Dave,' said Arnold softly, another rep done.

"Then it was Arnold's turn and he worked until his thighs looked like they would split his pants. There was no resting between the superset, then both Dave and Arnold started doing sissy squat moves on the hack machine. All that could be heard was the clank of Olympic plates and an occasional yell of encouragement."

Get serious, get your lifting partner, and get to work!


Front Barbell Squat

5 sets of 8-12 reps
Front Barbell Squat Front Barbell Squat


Barbell Deadlift (option 1)

3 sets of 10, 6, 4 reps
Barbell Deadlift Barbell Deadlift


Barbell Deadlift (option 2)

3 sets of 5, 5, 5 reps
Barbell Deadlift Barbell Deadlift


Barbell Deadlift (option 3)

3 sets of 12,10,8 reps
Barbell Deadlift Barbell Deadlift


Good Morning

5 sets of 8-12 reps
Good Morning Good Morning
Only perform once for week.


Barbell Lunge

5 sets of 8-12 reps
Barbell Lunge Barbell Lunge


Leg Extensions

5 sets of 8-12 reps
Leg Extensions Leg Extensions

Seated Leg Curl

5 sets of 8-12 reps
Seated Leg Curl Seated Leg Curl


Standing Calf Raises

5 sets of 8-12 reps
Standing Calf Raises Standing Calf Raises

Seated Calf Raise

5 sets of 8-12 reps
Seated Calf Raise Seated Calf Raise


Cable Crunch

5 sets of 8-12 reps
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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