Arnold Schwarzenegger Blueprint Trainer Day 3

Abs every day? This is how Arnold trained. Feel the burn and let it work for you like it did for him.

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You may have heard stories about how Arnold and the other early greats like Dave Draper and Ed Corney would sometimes engage in impromptu competitions, such as squat-offs, that would leave them gasping on the floor. There's a time and a place to flip the crazy switch, but that time isn't now. While you're progressing through the early stages of the Blueprint, listen to Frank Zane, who told Bodybuilding.com in 2008 how he and Arnold trained together.

"We never really challenged one another," he recalled. "Basically, when we did a set it was all about working up in weight for every set, and we would do about four or five sets. We just did what we thought we could do on that set."

Dave Draper set an example for Arnold to follow, so Schwarzenegger could lead a generation of bodybuilders.

Arnold had incredible intensity when it came to squats, but even he only attempted max lifts when he felt confident about the outcome. During this program, push hard in every set of every workout, and if things are going especially well, don't be afraid to push to a max-effort set.

Legs
1

Barbell Squat

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

2

Stiff-Legged Barbell Deadlift

5 sets of 8-12 reps, 45 seconds rest
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

3

Good Morning

5 sets of 8-12 reps, 45 seconds rest
Good Morning Good Morning
Only perform once per week.

4

Barbell Lunge

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

Superset
5

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
6

Standing Calf Raises

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

Seated Calf Raise

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

7

Cable Crunch

5 sets of 8-12 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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