Arnold Schwarzenegger Blueprint Trainer Day 6

Saturday means heavy legs and a cheat meal as a reward. Big eating and heavy lifting are what carried young Arnold to his first Mr. Universe title.

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Young Arnold wasn't just strong-looking. He was straight-up strong, and he actually competed as a powerlifter in Austria before he ever was named Mr. anything. This echoed the path followed by his early hero Reg Park, who also had an extensive background in powerlifting. Later on, Arnold would credit his early heavy lifting as being crucial in the development of his world-class physique.

"Certain bodybuilders ... have good bodies, but they don't appear powerful," he wrote in "The Education of a Bodybuilder." "The reason is inadequate foundation training. Good early training shows up in the muscles around the spine. There is really no exercise for those muscles; their development is just an indication that you have put in some heavy ground work, heavy squats and heavy deadlifts and rowing. I had done these exercise from the start."

Today, you'll have your first taste of Arnold-style powerlifting. After starting off with front squats, you'll move right to deadlifts and finish with barbell good mornings, another of the Oak's favorite posterior chain exercises. Dig deep. Your first rest day is right around the corner!



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

8

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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