Arnold Schwarzenegger Blueprint Trainer Day 24

As you approach the halfway point, take stock of your nutritional approach. Follow Arnold's lead and keep it clean.

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Saturday's cheat meal is still four long workouts away. Are you keeping it clean in the meantime? Despite having a legendary appetite, Arnold also knew that being the best in required world-class dietary discipline. Here's how his training partner Ed Corney remembers eating with him:

"He wanted to get better and I wanted to get better, so we trained, we dieted. The diet was really funny. We would order a hamburger steak and get the napkins and pat the top to get the grease off. At home we would have tuna with eggs whites mashed up. No other food in the house, because then you can't get to it," Corney told in 2007.

Read that again and ask yourself: What's in your house? You know you need fuel to grow, and plenty of it. But is there a stash of junk food calling to you from another room? If so, maybe it's time to do some spring cleaning.


Barbell Squat

5 sets of 8-12 reps
Barbell Squat Barbell Squat

Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift


Good Morning

5 sets of 8-12 reps
Good Morning Good Morning
Only perform once per 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

4 sets of 25 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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