The following are two typical workouts and split structures used by 7 time Mr. Olympia Arnold Schwarzenegger. They features a high frequency and high volume approach, training each major muscle group 2-3 times per week.

Arnold's Stats

7 time Mr. Olympia - 1970-75, 1980

Height - 6'2"

Weight - 235 lbs

Arms - 22 inches (Many sources claim this number to be inflated)

Chest - 57 inches

Waist - 34 inches

Deadlift - 710 pounds

Bench Press - 440 pounds

Squat - 470 pounds

Arnold's Eating Plan

Arnold backed up this hardcore style of training with plenty of food, and a focus on good nutrition. He structured his eating plan using the following principles:

Frequent Feeding - 5-6 feedings per day: 3 whole food meals and 2-3 whole food "snacks".

- 5-6 feedings per day: 3 whole food meals and 2-3 whole food "snacks". Calories - Up to 5,000 calories per day.

- Up to 5,000 calories per day. Protein Intake - 300 plus grams of protein.

- 300 plus grams of protein. Post-Workout Carbs - Carbs within 30 minutes after finishing a workout.

- Carbs within 30 minutes after finishing a workout. Protein Shakes - Use if needed to get in your daily protein.

Arnold Schwarzenegger Workout Variation #1

Each major bodypart is trained 2 times per week. This Arnold Schwarzenegger workout variation was featured in the book The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger and Bill Dobbins.

Day 1 - Chest and Back

- Chest and Back Day 2 - Shoulders and Arms

- Shoulders and Arms Day 3 - Legs and Lower Back

- Legs and Lower Back Day 4 - Chest and Back

- Chest and Back Day 5 - Shoulders and Arms

- Shoulders and Arms Day 6 - Legs and Lower Back

- Legs and Lower Back Day 7 - Rest

Notes: Attempt to reach failure around 10 reps for your first set of each exercise.

Arnold Schwarzenegger Workout Variation #2

Each major bodypart is trained 3 times per week. This Arnold Schwarzenegger workout variation is a typical example of his higher frequency workouts.