Arnold Schwarzenegger Blueprint Trainer Day 52

Build up to a heavy single on your second-to-last leg day so you can end on a high note this weekend. You're getting close!

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When Arnold started lifting, he admired Reg Park specifically because he was big and rugged. "All my friends were more impressed by Steve Reeves, but I didn't like him," he recalls in "The Education of a Bodybuilder." "Reg Park had more of a rough look, a powerful look, while Steve Reeves seemed elegant, smooth, polished. I knew in my mind that I wasn't geared for elegance. I wanted to be massive."

How ironic, then, that what ultimately allowed Arnold to ultimately triumph and stay on top, however, was his shapeliness rather than his size. Frank Zane sometimes gets cited today as the king of aesthetics, but in his day, nobody had lines like Arnold.

"There are a number of bodybuilders around who are as big, and a couple who are bigger," wrote Charles Gaines of Arnold in "Pumping Iron" in 1974. "More than that, is the perfect balance of everything—biceps to calves, shoulders to waist, thighs to chest, and the detail and clarity of every part. Another thing is the naturalness and grace of his body. Most of the very other big builders, like Lou Ferrigno, who has the greatest size ever but no polish yet, look as if they have been built up with a trowel: the muscles look stuffed and worried into place. But each of Arnold's body parts, though huge, is subtly refined—as graceful-looking as the hind leg of a thoroughbred racehorse."

Over the last eight weeks, you've been building mass, but Arnold's plan was about more than that. It was about building muscles as symmetrical as they are strong—what the classic bodybuilders referred to as "finish." When you're done with this program in three days, you'll have to decide whether to build more, or cut down to reveal that finish. But for now, just focus on finishing strong through your final three-day cycle.

Lower Back, Legs, and Abs

Barbell Squat

Use the Max Effort method
Barbell Squat Barbell Squat
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.


Stiff-Legged Deadlift

6 sets of 6 reps
Stiff-Legged Deadlift Stiff-Legged Deadlift


Barbell Lunge

4 sets of 4 reps
Barbell Lunge Barbell Lunge


Leg Extensions

5 sets of 20 reps
Leg Extensions Leg Extensions

Lying Leg Curls

5 sets of 20 reps
Lying Leg Curls Lying Leg Curls


Standing Calf Raises

10 sets of 10 reps
Standing Calf Raises Standing Calf Raises


Cable Crunch

4 sets of 25 reps
Cable Crunch Cable Crunch

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