What Is Arnold Split? Detailed Guide

Posted in  Workout  on  July 7, 2022 by  Welcyon Team

Arnold Schwarzenegger is a name that comes to mind when you think of bodybuilding. The man is a legend who remains popular even after 40 years of retirement from the bodybuilding stage. This makes one wonder what was so special about his workout? And what helped him achieve the perfect body every trainer marks as an ultimate goal?

People are in awe of his masculine body and superb strength, hoping to replicate the same. Arnold performed a special workout 6 days a week which helped him achieve the award-winning body that everyone drools over. The workout that helped him create a bodybuilding career is the Arnold split today.


Table of Contents

Arnold Schwarzenegger appeared in several movies (hint: Terminator) and won 7 Mr. Olympia titles. So, there is no reason why you should not be curious about his impressive workout regime!

This guide shall look closely at the Arnold Schwarzenegger workout, its pros and cons, and Arnold's diet and supplements. But first, let's have a look at the hunk's stats!

Arnold Schwarzenegger Statistics 

  • Birth: 30th July 1947
  • Birthplace: Graz, Austria
  • Height: 6 feet, 2 inches
  • Regular Weight: 250 lbs.
  • Competition Weight: 225 to 235 lbs.
  • Arms: 22 inches
  • Waist: 34 inches
  • Chest: 57 inches
  • Calves: 20 inches
  • Thighs: 28.5 inches
  • Awards: Titled Mr. Olympia 7 times
  • Bench press: 440 lbs.
  • Squat: 470 lbs.
  • Deadlift: 710 lbs.

[source]

What Is The Arnold Split?

The Arnold split is a 6-day workout regime. Arnold split focuses on the:

  • Chest + back,
  • Shoulders + arms,
  • And leg muscle group twice weekly.

This workout split training program aims to gain muscle mass and improve physique and volume. This regime should only be followed by heavy or advanced weight lifters or trainers. Following this regime for 16 weeks is also recommended, after which a break is a good idea. [1]

Two Variations Of Arnold Split

The Arnold split has two variations. Following either is a choice, but the double split is meant for more intensive training. The significant difference is that one follows a regime that trains every body part twice each week while the other trains all muscle groups thrice. This workout plan allows training opposing muscle groups in a defined manner.


3-Day Split -Each Body Part Is Trained Twice Weekly

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday 

Chest

Back

Abs

Shoulders

Biceps

Triceps

Forearms

Abs

Quads

Hamstrings

Calves

Chest

Back

Abs

Shoulders

Biceps

Triceps

Forearms

Abs

Quads

Hamstrings

Calves

Rest


Double-Split -Each Body Part Is Trained Thrice Weekly

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday 

Morning

Chest

Back

Legs

Shoulders

Arms

Chest

Back

Legs

Shoulders

Arms

Chest

Back

Shoulders

Arms

Rest

Afternoon

Legs

Lower Back

Abs

Legs

Lower Back

Abs

Legs

Lower Back

Abs



The Arnold Split Breakdown

Chest Workout

Let's look at the chest exercises Arnold added to any chest workout:

Flat Barbell Bench Press

How To

  • Lay down straight on a flat bench.
  • Get hold of a bar at medium width between both hands.
  • The bar should be positioned right above your head.
  • Gently lower the bar to the middle of your chest.
  • Keep elbows tucked into your body.
  • Hold the position for a second before returning to the starting position. 
  • Keep arms locked when fully extended.
  • Repeat for 3 to 4 reps and 10 sets.
  • Initially, you can perform a set of 30 to 45 reps as a warm-up because Arnold began training with these too.


Incline Barbell Press

How To

  • Recline on an incline bench.
  • Get hold of a bar at medium width between both hands before picking it from the rack.
  • Hold the bar right above your face.
  • Gently lower the bar to the middle of your chest.
  • Breathe and hold for a second.
  • Raise the bar back to the starting position, ensuring you lock your arms at full extension.
  • Repeat 5 sets of 10 to 15 reps.


Flat Bench Dumbbell Fly

How To

  • Lay down on a flat bench.
  • Plant both feet on the floor on each side of the bench.
  • Keep head and back straight and aligned.
  • Pick a dumbbell in each hand from the floor or ask someone to hand them to you.
  • Raise both arms above your head but do not lock elbows.
  • Both dumbbells and palms must face each other.
  • Gently lower dumbbells in a circular line until they align with your chest. Make sure to inhale during this.
  • Do not lock your elbows or drop your arms below shoulder length.
  • Gently raise dumbbells to start position while exhaling.
  • Repeat 10 to 15 reps and 5 sets.


Weighted Dip

How To

  • Wrap a dip belt around your waist with the chain side at the front.
  • Get hold of the carabiner and pass it through the belt loop to tighten your belt.
  • Attach a weight plate to the dropped side, loop it, and clip it back to the other end of the dip belt.
  • Keep the dip bar mounted with its face outwards.
  • Grab the bars at arm's length, ensuring your elbows are locked.
  • Align your head with the trunk; your wrists should match the forearms.
  • Breathe in as you gently lower your body.
  • Adjust your torso slightly forward and push your elbows to the sides.
  • You will feel your chest stretch and exhale.
  • Get back to the starting position.
  • Repeat 5 sets of 15 reps each.


Dumbbell Pullover

How To

  • Lay a dumbbell near a declined bench.
  • Lie down on the bench, ensuring your legs are fixated.
  • Reach backward and grab the dumbbell you placed on the floor earlier.
  • Lift it until it is perpendicular to the gym floor.
  • Keep your arms extended while lowering the weight back down. You must stop when the dumbbell attains a parallel position with the floor.
  • Lift the weight back until you achieve the perpendicular position to complete one rep.
  • Repeat 15 to 20 reps and 5 sets.


Chest Workout Tips

  • He used the pyramid principle to achieve the Arnold Schwarzenegger chest. He would increase weight while reducing reps as he moved forward through an exercise set.
  • Arnold also regularly performed straight-arm pullovers with a barbell or dumbbell to expand the thorax and widen the rib cage. [2]
  • Forced reps, Iso-Tension [3], and peak contractions were also part of his routine to increase training intensity.

Chest And Back Superset Workout

Arnold performed additional exercises to create a chest and back superset with the same workout above for more intense training. Additional exercises include

Wide-Grip Behind-the-Neck Chinup

How To

  • Get hold of a pullup bar with palms facing forward and a wide grip.
  • With both arms extended towards the front, bring the torso forwards.
  • Align your head such that an imaginary line is created from the bar to the back of the neck.
  • This position is called the starting position.
  • Pull the torso towards the bar with the bar close to your neck.
  • The shoulders and upper arms need to be pulled in with your head tilted forwards slightly.
  • Remember to breathe out while slowly attaining this position and squeeze the shoulder blades together.
  • Keep the upper region of your torso stationary while using your arms.
  • You can now breathe out and get back to the starting point.
  • Fully extend your arms and lats to do so.
  • Repeat 8 to 15 reps and 5 sets.
  • You can also perform this exercise to warm up.


T-Bar Rows

How To

  • Grab an empty barbell and place it in the corner.
  • Place a heavy dumbbell or weight plate to make the farther corner stay.
  • Grab more weight plates and straddle them on the other end.
  • Use your hip to bend your torso at a 45-degree angle with the floor.
  • Keep arms extended.
  • Get a V-grip handle and hook it under the bar using both hands.
  • With your lower back and torso in a natural arc, squeeze the shoulder blades.
  • Now pull the bar until the plates reach your chest.
  • Lower to the starting point before repeating.
  • Repeat 10 to 15 reps and 5 sets.


Wide-Grip Barbell Row

How To

  • Grab a barbell with both hands, ensuring a wide grip.
  • Lower the torso and back using your hips and bend your knees.
  • The back must be kept straight at all times.
  • Use elbow strength to pull the barbell upwards.
  • Your arms must be against your body.
  • Gently and with complete control, lower the barbell back down.
  • Repeat 5 sets of 10 to 15 reps each.


Close-Grip Chin-Up

How To

  • Get hold of a pull-up bar with a close-grip.
  • Your palms must face your body, and both hands should be 5 inches apart.
  • The arms must dangle in an extended position.
  • While holding your shoulders down and away from your face, pull yourself up until your chest hits the bar.
  • Take a second before lowering back to the starting point.
  • 12 reps and 5 sets form an ideal exercise.


Iso-Tension Contraction

How To

  • Iso-Tension contraction is flexing the muscles to gain definition. It improves stability and muscle strength. [4]
  • To perform a chest Iso-Tension contraction, stand straight with both arms reaching out but bent at a 90-degree angle.
  • Lock both hands and squeeze with full force.
  • Hold this contraction for 15 to 30 seconds before relaxing.
  • It can also be performed as a finishing exercise.


Chest And Back Workout Tips

  • Always perform a warm-up exercise before diving into performing a superset to increase performance. [5]
  • Use Arnold's technique of pyramided weight to change the weight (increase or reduce) during each set.


Back Workout

Arnold's regular back workout included wide-grip pull-ups (15 to 8 reps with 5 sets), T-bar row, bent over barbell row, chin up (5 sets with 12 reps each), and barbell deadlift.

Wide-Grip Pull-Up

How To

  • Grab a pull-up bar with both hands facing each other.
  • Grab at a width that is greater than your body width.
  • Ensure your arms form a Y or are at 30 to 45 degrees.
  • Look forwards and pull your body upwards.
  • Pause before lowering back to the starting position. 
  • Repeat 15 to 8 reps and 5 sets.


Bent-Over Barbell Row

How To

  • Load a barbell and stand with feet at shoulder width.
  • Bend your hip and knees slightly.
  • Keep your spine straight and aligned with your neck.
  • Grab the bar with palms facing downwards but at shoulder-width. 
  • Lift the bar and squeeze your shoulders until the bar touches your sternum.
  • Lower the barbell and repeat.
  • Repeat 5 sets of 10 to 15 reps each.


Barbell Deadlift

How To

  • Stand above a loaded barbell ensuring the bar is at mid-foot length.
  • Both feet should be hip-width apart.
  • Use your hip hinge to bend while keeping your back straight.
  • Get hold of the bar with both hands at shoulder distance.
  • Pull the slack and lower your hips while you bend your knees.
  • The bar must make contact with both shins.
  • Look forward and arch your back before using your heels to pull the weight upwards.
  • Keep pulling until the bar reaches knee level, ensuring that you use your hips to push forward.
  • Stop when you reach the tallest position.
  • With your back arched, gently lower the bar back using your hip hinge.
  • Once the bar aligns your knees, you can then bend them to place the bar on the floor.
  • Perform 3 sets with 6 to 10 reps.


Back Workout Tips

  • Arnold worked out all back regions and usually ended with deadlifts targeting all back muscles. [6]
  • Arnold extended his lats after every back exercise to improve development and upper body flexibility. [7]
  • Arnold targeted lower lat development through chin-ups, pulldowns, and rows. [8]

Shoulder Workout

Arnold's basic shoulder workout has 2 exercises. These include:

Barbell Clean And Press

How To

  • Place a loaded barbell on the ground.
  • Stand with feet at shoulder width. 
  • Keep the spine straight and bend forward using your hip hinge and knees to grab the bar.
  • Make sure to grip at a width greater than shoulder distance.
  • Your shoulders should be aligned right above the bar.
  • Extend both knees and start lifting the bar.
  • Push hips in the forward direction, and raise your shoulders while keeping the spine straight.
  • As soon as the bar passes knee length, you need to extend your hips, ankles, and knees together to create the start of a jumping position.
  • The bar should move upwards and must be near your body.
  • Get under the bar and start squatting down.
  • As soon as the bar reaches the shoulders, place it on your front deltoids.
  • Use your hips and knees to flex and take some burden off the shoulders.
  • Get up to the elevated position before lifting the bar overhead.
  • Lower the bar to shoulder length slowly.
  • Complete 1 set of 20 to 30 reps.


Arnold Press

How To

  • Grab a dumbbell in each hand with arms bent.
  • Your palms should face you, and both biceps should be curled.
  • Extend both arms outwards laterally.
  • Now press both arms upwards and twist both palms so they face forwards.
  • Push your head forward and reach high, bringing both biceps close to the ears.
  • You can make this exercise harder by keeping your upper arms parallel to the floor.
  • With raised elbows, ensure that your shoulders experience tension at the bottom.
  • Repeat 5 sets of 6 reps each.


Shoulder Superset Workout

To create a superset, Arnold performed the following exercises in addition to the same workout mentioned above:

Bent-Over Lateral Raise

How To

  • Grab a dumbbell in each hand while standing with feet at shoulder width.
  • Make sure to bend your knees slightly and keep your shoulders, head, and neck in a neutral position. 
  • Keep your chin tucked in.
  • With feet firmly planted, start using your hips to create a 45-degree angle with your torso.
  • Arms must be extended with elbows bent and palms facing one another.
  • Rotate shoulders to work the lats. This is your starting position. 
  • Squeeze posterior deltoids to lift your arms to align the upper arms and back.
  • Both hands should be below the upper arms.
  • Pause before returning to the starting position. 
  • Only lower the dumbbells as far as you can manage.
  • Repeat 8 to 10 reps and 5 sets.


Lying Lateral Raise

How To

  • Lie down on your side on a flat bench.
  • Bend your arm touching the bench until it touches your other shoulder.
  • Grab a dumbbell and hold it across your body.
  • The dumbbell should be close to the floor.
  • Pull your arm upwards till they face the roof.
  • Get back to the starting position.
  • Repeat 12 reps in each of the 5 sets.


Cable Lateral Raise

How To

  • Pick a weight for one hand. Ensure you can use your shoulder to lift it.
  • Stand beside a pulley machine with feet at shoulder width.
  • Push the chest, pull your shoulders back, and bend your knees slightly.
  • Use your free hand for support.
  • Reach across the body and get hold of the stirrup with the outer arm.
  • Bend the elbow at a 10 to 30-degree angle while pulling your arm upwards on the side.
  • Do this until it aligns with your shoulder and hold the position for 5 seconds 
  • Breathe out while lowering the weight down.
  • Make sure the cable stops moving before you start the next rep.
  • Perform 5 sets with 12 reps each.


Alternating Dumbbell Front Raise

How To

  • Grab a dumbbell in both hands with elbows bent slightly.
  • Both dumbbells should touch your thighs.
  • Breathe out and raise the right arm until it is parallel to the ground.
  • Exhale and bring it back to the starting position.
  • Repeat with the left hand.
  • Alternate both arms to train both shoulders.
  • Repeat 3 sets of 12 reps each.


Shoulder Workout Tips

  • Arnold minimized barbell workouts while training shoulders.
  • He trained his delts on priority, including the arms. He often used to train the chest and shoulders in one workout.
  • Trapezius muscles, traps, and delts were all targeted effectively. [9]


Legs Workout

Barbell Squat

How To

  • Stand with feet at shoulder width.
  • Use an overhand grip to hold a barbell over your upper back.
  • Make sure to place it on the upper back muscles, not the neck.
  • Squat down with a straight spine, head straight, and hips outwards.
  • Go down until your legs are 90 degrees and your hips and knees align.
  • Push yourself back up before repeating.
  • Repeat 5 sets with 8 reps.


Front Squat

How To

  • Grab a barbell and raise it on your front shoulder muscles.
  • Use an underhand grip beside your shoulders, and bend your elbows slightly.
  • Start squatting down, ensuring that you use your hips and knees.
  • Once the knees and hips align, push back up with your chest outwards.
  • Repeat 8 to 10 reps and 5 sets.


Leg Press

How To

  • Adjust the leg press and get onto it.
  • Engage abdominal muscles to push the platform with your heels.
  • Keep the heels flat on the footplate.
  • Breathe and extend both legs while resting your head and back on the seat pad.
  • Extend slowly and pause at maximum movement.
  • Your knees should not be locked or bent.
  • Breathe in and return to the starting position.
  • Repeat 10 reps and 5 sets.

Leg Extension

How To

  • Adjust the leg extension machine. Ensure that the adjustment allows your knees to be at a 90-degree angle.
  • Pick a desired load and place both hands on the bars after getting onto the machine.
  • Lift the weight while breathing out.
  • Keep legs straight and knees free.
  • Keep the spine aligned.
  • Breathe out before getting back to the starting position. 
  • Perform 10 reps in each of the 5 sets.


Lying Leg Curls

How To

  • Lie with your face downwards on a curling machine.
  • Your legs must be stretched out, and the roller pad should be placed on your calves above the heels.
  • Hold the support handles and breathe while flexing your knees to pull your ankles into your hips.
  • The hips must stay on the bench.
  • Hold for a few seconds before breathing in and returning to the starting position. 
  • Repeat 5 sets with 10 reps each.


Legs Workout Tips

  • Arnold believed in day workout split. He performed three thigh exercises in the morning and two later in the evening. 
  • Arnold reduced the resting time between sets to create a flushing effect. [10]

Triceps Workout

Close-Grip Bench Press

How To

  • Lie down on a flat bench press.
  • Place the barbell on the correct rack.
  • Use shoulder width to grip the barbell.
  • Lock your arms and hold the bar above.
  • Lower the bar to your chest and keep the elbows tucked in.
  • Get to the starting position and repeat 6 to 8 reps and 5 sets.


Cable-Pushdown

How To

  • Face the cable machine and grab the horizontal bar/rope.
  • Use an overhand grip to adjust this to chest level.
  • Use a lighter weight initially.
  • Engage your abdomen, tuck your elbows, and place both feet apart.
  • Push downwards until elbows are extended but not locked.
  • Do not bend forward and keep your back straight.
  • Breathe out and return to the starting position. 
  • Repeat 6 to 8 reps and 5 to 6 sets.


Lying EZ-Bar French Press

How To

  • Sit on a flat bench and place the EZ bar on the thighs.
  • Support the bar using a close, overhand grip.
  • Push the weight overhead to achieve the starting position.
  • Bend elbows slightly, so your palms are behind your face but keep the joints perpendicular. 
  • Extend your elbows and bring the bar back over your head.
  • Repeat 6 to 8 reps and 5 to 6 sets.


Dumbbell Kickback

How To

  • Get a dumbbell in each hand.
  • Stand straight with feet at hip-width. 
  • Raise the dumbbells to your chest with elbows at a 90-degree angle.
  • Contract tricep muscles to pull dumbbells behind with full extension in the arms.
  • Squeeze your triceps before returning. 
  • Repeat 5 sets with 6 to 8 reps.


Triceps Workout Tips

  • Arnold strongly believed that you could increase arm size by gaining weight. To achieve this, he upscaled his calorie intake by 1500 to 2000 calories in one day. [11]


Biceps Workout 

Barbell Cheat Curls

How To

  • Grab a barbell using an underhand grip.
  • Stand with your knees bent and feet at shoulder width. 
  • Bend forward slightly with a hip thrust.
  • Launch the bar upwards in a curl position.
  • When the elbows reach a 90-degree angle, lower the barbell. 
  • Repeat 6 to 8 reps and 6 or 7 sets.


Incline or Seated Dumbbell Curls

How To

  • Sit against the bench with a straight back and tight abdomen muscles.
  • Hang your arms on either side with a dumbbell in each hand.
  • Lift both dumbbells to your shoulders, ensuring the palms face upwards.
  • Keep the upper arms tight and hold the position before returning. 
  • Repeat 6 to 8 reps and 6 or 7 sets.


Preacher Curl

How To

  • Arrange a preacher bench and EZ bar.
  • Grab the EZ bar with a close grip with palms facing forward.
  • Align upper arms and chest with the bench pad as you hold the EZ bar at shoulder level.
  • Breathe out and curl the weight to contract the biceps.
  • Return to the starting position and repeat 6 to 8 reps and 6 to 7 sets.


Concentration Curl

How To

  • Sit down on a bench with knees at a 90-degree angle.
  • Grab a dumbbell in the right hand while resting the back of the upper arm on the thigh.
  • Curl your hand inwards while squeezing the biceps.
  • Return to starting position and alternate between both arms for each set.
  • Perform 6 to 8 reps and 5 sets.


Barbell Wrist Curls

How To

  • Get on your knees behind a bench.
  • Rest both forearms on the bench at shoulder width.
  • Your hips should be bent forward, and your palms must face upwards.
  • Start curling both wrists upwards with dumbbells in each hand.
  • Extend downwards as much as possible before returning.
  • Perform 10 reps and 7 sets.


Biceps Workout Tips

  • Arnold believed in using heavier weights to gain muscle size. [12]


Abs Workout 

Hanging Knee Raise

How To

  • Grab a pull-up bar with a pronated grip to hang yourself.
  • Engage lower abs by moving the pelvis upwards into your ribcage.
  • Bring your knees to your chest and hold.
  • Return and perform 25 to 50 reps and 3 sets.


Roman Chair Situp

How To

  • Sit down on a flat bench.
  • Place both hands on your chest or shoulders.
  • Drop backward while fully extending your hips.
  • Hold for a second and return.
  • Repeat 25 to 30 reps and 4 sets.


Lying Leg Raise

How To

  • Lie flat on a mat with hands beneath the lower back.
  • Pull your legs straight upwards towards the forehead while contracting the abs.
  • Once the legs achieve a parallel position to the floor, you can return.
  • Repeat 25 to 30 reps and 3 sets.


Side-to-Side Twist

How To

  • Sit down with flat feet and knees bent.
  • Contract the abdominal muscles to create a 45-degree angle.
  • Grab a ball with both hands and slowly turn your torso to the right side, allowing the ball to touch the floor.
  • Get back to the center and repeat on the left side.
  • Repeat 50 times and perform 3 sets.


Back Extension

How To

  • Get hold of a back extension machine.
  • Keep both thighs on the machine pad.
  • Fixate your feet and bend both knees.
  • Extend the arms downwards.
  • Breathe and move upwards to align your back, hips, and shoulders.
  • Contract your core and pull your shoulders backward gently.
  • Breathe in and touch the floor while bending on your waist.
  • Repeat 15 times and complete 3 sets.


Seated Leg-Up

How To

  • Sit on the floor with one leg extended and one bent at the knee.
  • Extend the foot of the flat leg at 90 degrees.
  • Slowly raise this leg off the floor.
  • Alternate between both legs.
  • You can also perform this exercise while raising both legs together.
  • Perform 25 to 50 reps and 4 sets.


Abs Workout Tips

  • Arnold trained his abs daily.

Calf Workout

Donkey Calf Raise

How To

  • Grab a platform a few feet away from your waist.
  • Bend at your waist to make your back parallel to the floor.
  • Use abdominal muscles and calves to rise on both toes.
  • Hold the position before returning on your heels.
  • Repeat 15 to 30 times and perform 5 sets.


Standing Calf Raise

How To

  • Stand on a mat with feet at shoulder width. 
  • Stand straight with your abs contracted.
  • Extend the knees and raise both heels.
  • Stand on your tip toes for a moment before returning. 
  • Perform 15 to 30 reps and 5 sets.


Leg-Press Calf Raise

How To

  • Sit down on a leg press machine.
  • Plant both feet at the front.
  • Bring down the safety bars and extend your legs fully.
  • Once you reach a 90-degree angle, raise your heels off.
  • Once the starting position is achieved, you can raise and flex your heels to engage your calf.
  • Get back to your feet fully before repeating.
  • Perform 20 to 30 reps and 5 sets.


Standing One-Legged Dumbbell Calf Raise

How To

  • Grab a dumbbell in your right hand.
  • Stand on top of a calf raise block.
  • Your foot-balls should be at the edge.
  • Hook the right leg behind the left one.
  • Drop the left heel until you cannot support your body weight.
  • Raise your left heel while squeezing the calves.
  • Alternate legs.
  • Repeat 15 to 30 times and perform 3 sets.


Calf Workout Tips

  • Arnold trained abs and calves daily in his double split regime.

Arnold Split Pros And Cons

Pros

  • Reduced fatigue due to collective antagonistic muscle groups training in one workout. [13]
  • Muscle groups have several days for recovery before they are trained again.
  • Focus on balanced training.

Cons 

  • Time-consuming. 
  • Difficult to incorporate other regimes.


Arnold Schwarzenegger Diet

Arnold followed a different diet plan before appearing on screen and in movies. He tried maintaining a ratio of 40% protein, 20 fats, and 40% carbohydrates. [14] This section shall look at the latest and more effective diet plan he followed. Let's take a look at one example below:

Breakfast

  • 1 cup oatmeal.
  • 3 scrambled eggs.
  • 1 cup of low-fat milk.
  • 1 cup of orange juice.

Snack

  • Mixed nuts (handful).
  • An apple/banana.

Lunch

  • 2 whole-wheat bread slices.
  • A chicken breast.
  • An apple.
  • 1 cup of low-fat milk.

Snack (Pre-Workout)

  • Water.
  • A banana.
  • 3 slices of cheese.

Drink (Post-Workout)

  • 25 grams of milk protein.
  • 25 grams of egg protein.
  • 8 to 12 ounces of low-fat milk.

Dinner

  • 8 ounces of lean-cut beef (grilled).
  • A giant potato (baked).
  • Salad bowl with mixed green vegetables.
  • A tablespoon of salad dressing.
  • A cup of mixed and cooked vegetables.
  • Water.

Snack

  • A cup of low-fat milk.

Arnold Schwarzenegger Supplements

Multivitamins

  • Right after waking up.

Pre-Workout

Muscle Recovery

BCAA

  • For muscle recovery and growth. [16]

Whey Protein

  • 2 scoops twice every day to build muscle mass. [17]

Conclusion

This guide was an insight into what makes Arnold's split so special. The best part is that there is room for customization to achieve a body similar to Arnold Schwarzenegger's!

Always start slowly to build up your pace, strength, and performance. For more about celebrity workout routines to create your bodybuilding career, here are some that might interest you: 

  • Kylie Jenner Workout Routine
  • Steve Reeves Workout Routine
  • David Goggins Workout Routine
  • Herschel Walker Workout Routine
  • Jungkook Workout Routine

References

  1. https://wexnermedical.osu.edu/blog/should-you-take-a-break-from-exercise#:~:text=Typically%2C%20I%20recommend%20that%20people,the%20previous%20weeks%20of%20training.
  2. https://pubmed.ncbi.nlm.nih.gov/21975179/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6366769/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4675187/
  5. https://pubmed.ncbi.nlm.nih.gov/19996770/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7046193/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3944566/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC449729/
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4886800/
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3607875/
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6942464/
  12. https://www.genesishealthclubs.com/blog/fitness/building-muscle-mass-more-weight-or-more-reps.html
  13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6642898/
  14. https://pubmed.ncbi.nlm.nih.gov/15107010/#:~:text=In%20summary%2C%20the%20composition%20of,season%20and%20pre%2Dcontest%20phases.
  15. https://pubmed.ncbi.nlm.nih.gov/19490606/
  16. https://pubmed.ncbi.nlm.nih.gov/18974721/
  17. https://pubmed.ncbi.nlm.nih.gov/31565912/

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Welcyon Team

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