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Arnold Schwarzenegger Blueprint Trainer Day 17

Arnold's discipline was legendary, but not just in the weight room. No leg day was too tough to leave the dishes undone. Follow his lead!

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By now, you've no doubt noticed that it can be demanding to work and eat like a young Arnold Schwarzenegger. It's true, but rather than viewing this as a challenge, view it as an opportunity. Arnold has always insisted that one of the great virtues of a bodybuilding lifestyle is that "it is a good way of introducing more discipline and control in the rest of your life."

You might think this only extends as far as nutrition and perhaps time management, but in 1969, Arnold and his new roommate Franco Columbu embraced the project of putting their whole lives in order—starting with their bachelor pad. "Our place was immaculate," Arnold writes in "Total Recall." "We vacuumed regularly; the dishes were always done, with nothing piling up; and the bed was always made, military-style. We were both into the discipline of getting up in the morning and straightening up before you leave the house. The more you do it, the more automatic it becomes, and the less effort it takes. Our apartment was always way cleaner than anyone else's I went to, men or women."

Franco Columbu was one of Arnold's greatest rivals, and one of his best friends.

As you prepare to finish up this week's first cycle of workouts and begin the second, take a quick survey of your life. Is there a glaring mess that you've been neglecting? If so, deal with it. You've still got a long way to go.


Barbell Squat

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


Stiff-Legged Barbell Deadlift

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


Good Morning

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


Barbell Lunge

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


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


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


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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