{"id":19438,"date":"2023-10-09T13:49:29","date_gmt":"2023-10-09T17:49:29","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=19438"},"modified":"2023-10-09T13:49:35","modified_gmt":"2023-10-09T17:49:35","slug":"arnold-schwarzenegger-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/arnold-schwarzenegger-workout-routine-with-pdf","title":{"rendered":"12-Week Arnold Schwarzenegger Workout Routine with PDF"},"content":{"rendered":"\n<p>Whether you want to compete in professional bodybuilding competitions or want to build a firm and aesthetic physique, you can try Arnold Schwarzenegger&#8217;s workout routine.<\/p>\n\n\n\n<p>Arnold is one of the most respected bodybuilders of all time. He won seven Mr. Olympia titles, six from 1970 to 1975 and one in 1980.<\/p>\n\n\n\n<p>Besides his shapely, well-defined, and muscular physique, he is known for his innovative and intense training approaches.<\/p>\n\n\n\n<p>It\u2019s been more than four decades since Arnold Schwarzenegger last time won Mr. Olympia, yet his workout programs are as relevant and effective as they were then.<\/p>\n\n\n\n<p>From muscle group and upper-lower to hybrid and full body split, Arnold used to follow multiple training programs to enhance his muscle development.<\/p>\n\n\n\n<p>You can also try one of his routines to shape your physique and level up your fitness.<\/p>\n\n\n\n<p><strong>Note: <\/strong>The workout programs I&#8217;ve shared in this article are highly inspired by Arnold Schwarzenegger, not the exact replica. I\u2019ve also made some changes in his routine so that many fitness enthusiasts can try the Arnold Training program. You can also make some changes based on your fitness level and goal.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Arnold Schwarzenegger Training Principles<\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. Warm-up<\/strong><\/h4>\n\n\n\n<p>Arnold says warming up is crucial before lifting moderate to heavy weights because warm-up helps increase heart rate, improve oxygen supply, and prepare for demanding exercises.<\/p>\n\n\n\n<p>He usually performs some dynamic stretching, such as bear crawl, inchworm, and dive bomber pushups, followed by full-body warm-up training with light dumbbells and barbells.<\/p>\n\n\n\n<p>Arnold also performs one lightweight set prior to each different exercise to get his muscles ready for intense exercise.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. Different Reps Technique<\/strong><\/h4>\n\n\n\n<p>From forced and negative reps to partial and heavy reps, Arnold used to perform different reps sets to maximize muscle development.<\/p>\n\n\n\n<p>He says you&#8217;ve to be smart with different training approaches, such as how you can integrate them into your training programs in an effective way.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. Focus on Every Muscle Group<\/strong><\/h4>\n\n\n\n<p>The best thing about the Arnold workout plan is that it involves exercises for every muscle group, whether it&#8217;s calves, abs, or forearms. It is one of the reasons why Arnold Schwarzenegger has one of the best physiques of all time.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. High Volume Training<\/strong><\/h4>\n\n\n\n<p>Arnold says to be like a bodybuilder, you have to train like one. Bodybuilders usually do high-volume training, which involves various reps and sets for every muscle group. In this article, I&#8217;ve shared multiple workout routines from the Book &#8211; The New Encyclopedia of Modern Bodybuilding.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. Progressive Overload<\/strong><\/h4>\n\n\n\n<p>Constantly increasing the load over time helps stimulate strength and mass growth. For example, you can gradually put more weight on the bar, lift heavy dumbbells, and decrease rest time between sets to put more stress on the muscles. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. Quality Reps<\/strong><\/h4>\n\n\n\n<p>Bodybuilding is about training muscles, not lifting weights only. Arnold used to perform each rep with the full range of motion. He suggests focusing on the quality of reps instead of quantity and lifting heavy.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>12-Week Arnold Schwarzenegger Workout Program for Ultimate Growth<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Arnold-Schwarzenegger-Training-Program.jpg\" alt=\"Arnold Schwarzenegger Training Program\" class=\"wp-image-19495\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Arnold-Schwarzenegger-Training-Program.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Arnold-Schwarzenegger-Training-Program-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Arnold-Schwarzenegger-Training-Program-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Arnold Schwarzenegger Post on Instagram<\/figcaption><\/figure>\n<\/div>\n\n\n<p>I&#8217;ve shared Arnold&#8217;s different workout splits in this article. You can follow one of them depending on your fitness level and goal or you can mix them into your 12-week workout program.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Arnold&#8217;s Muscle Group Split (Routine 1)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday &#8211; Chest<\/li>\n\n\n\n<li>Tuesday &#8211; Legs<\/li>\n\n\n\n<li>Wednesday &#8211; Back<\/li>\n\n\n\n<li>Thursday &#8211; Abs<\/li>\n\n\n\n<li>Friday &#8211; Shoulder<\/li>\n\n\n\n<li>Saturday &#8211; Arms<\/li>\n\n\n\n<li>Sunday &#8211; OFF<\/li>\n<\/ul>\n\n\n\n<p>I&#8217;ve crafted this routine based on Arnold&#8217;s workout videos available on YouTube. This program involves training one muscle per session. It is great for people who want to follow a straightforward workout routine.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Chest<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"THE BIGGEST CHEST - CHEST DAY WITH ARNOLD SCHWARZENEGGER\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/y_RWp8tQWpg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>4<\/td><td>12, 10, 8, 8<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>4<\/td><td>12, 10, 8, 8<\/td><\/tr><tr><td>Flat Dumbbell Flyes<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>High Cable Flyes<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Bar Dips<\/td><td>3<\/td><td>Till failure<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday &#8211; Legs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squats<\/td><td>4<\/td><td>12, 10, 8, 8<\/td><\/tr><tr><td>Lunges<\/td><td>4<\/td><td>12, 10, 8, 8<\/td><\/tr><tr><td>Leg Extensions<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Stiff Leg Deadlifts<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Leg Curls<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Calf Raises<\/td><td>3<\/td><td>Till failure<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday &#8211; Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Deadlift<\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td>Bent Over Row<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>T-Bar Row<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Seated Row<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>One-arm DB Row<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday &#8211; Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Hanging Knee Raises<\/td><td>3<\/td><td>10-20<\/td><\/tr><tr><td>Crunches<\/td><td>3<\/td><td>10-20<\/td><\/tr><tr><td>Roman Chair Sit-ups<\/td><td>3<\/td><td>20-30<\/td><\/tr><tr><td>Cable Crunches<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Broomstick Twists<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday &#8211; Shoulder<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Smith Machine Overhead Press<\/td><td>5<\/td><td>15, 12, 10, 8, 6<\/td><\/tr><tr><td>Behind The Neck Shoulder Press<\/td><td>3<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Lateral Dumbbell Raises<\/td><td>4<\/td><td>15, 12, 10, 8, 6<\/td><\/tr><tr><td>Arnold Press<\/td><td>3<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Cable\/Barbell Upright Row<\/td><td>3<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Cable Facepull<\/td><td>4<\/td><td>15, 12, 10, 8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday &#8211; Arms (Superset)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Biceps<\/th><th>Triceps<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bicep-long-head-dumbbell-exercises#3_Incline_Dumbbell_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Incline Dumbbell Curl<\/a><\/td><td>Triceps Pushdown<\/td><td>8-10<\/td><td>4<\/td><\/tr><tr><td>Alternating DB Curl<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-triceps-exercises-for-bigger-arms#3_Dumbbell_One-arm_triceps_extension\" target=\"_blank\" rel=\"noreferrer noopener\">One-arm Overhead Extension<\/a><\/td><td>10<\/td><td>4<\/td><\/tr><tr><td>Preacher Curl<\/td><td>Lying French Press<\/td><td>10<\/td><td>4<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-bicep-exercises#1_Dumbbell_Concentration_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Concentration Curl<\/a><\/td><td>Reverse Triceps Pressdown<\/td><td>8-10<\/td><td>4<\/td><\/tr><tr><td>Reverse Preacher Curl<\/td><td>Barbell Wrist Curl<\/td><td>10-12<\/td><td>4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Arnold Schwarzenegger Training Program 2 (Upper Lower Split)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday<\/strong>&nbsp;&#8211;&nbsp;Chest&nbsp;and&nbsp;Back<\/li>\n\n\n\n<li><strong>Tuesday<\/strong>&nbsp;&#8211;&nbsp;Shoulders&nbsp;and Arms<\/li>\n\n\n\n<li><strong>Wednesday<\/strong>&nbsp;&#8211; Thighs, Calves, and&nbsp;Lower Back<\/li>\n\n\n\n<li><strong>Thursday<\/strong>&nbsp;&#8211;&nbsp;Chest&nbsp;and&nbsp;Back<\/li>\n\n\n\n<li><strong>Friday<\/strong>&nbsp;&#8211;&nbsp;Shoulders&nbsp;and Arms<\/li>\n\n\n\n<li><strong>Saturday <\/strong>&#8211; Thighs, Calves, and&nbsp;Lower Back<\/li>\n\n\n\n<li><strong>Sunday <\/strong>&#8211; OFF<\/li>\n<\/ul>\n\n\n\n<p>This Arnold Schwarzenegger bodybuilding routine involves training each muscle group twice a week. It is excellent for people who want to put on mass and build muscular and symmetrical physique.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday&nbsp;and Thursday &#8211;&nbsp;Chest&nbsp;and&nbsp;Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><tr><td>Flat Bench Press<\/td><td>4<\/td><td>10, 8, 6, 4<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>4<\/td><td>10, 8, 6, 4<\/td><\/tr><tr><td>Dumbbell Pullovers<\/td><td>3<\/td><td>15<\/td><\/tr><tr><td>Chin-ups<\/td><td>&#8211;<\/td><td>50<\/td><\/tr><tr><td>Bent-Over Barbell Row<\/td><td>3-4<\/td><td>8-12<\/td><\/tr><tr><td>Conventional Deadlift<\/td><td>3-4<\/td><td>6-10<\/td><\/tr><tr><td>Crunches<\/td><td>5<\/td><td>25<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chin-ups: Perform as many rounds as possible until you complete 50 reps.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday and Thursday&nbsp;&#8211;&nbsp;Shoulders&nbsp;and Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><tr><td>Barbell Clean and Press<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Dumbbell Lateral Raise<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Barbell\/Cable Upright Row<\/td><td>3<\/td><td>10, 6, 4<\/td><\/tr><tr><td>Push Press<\/td><td>3<\/td><td>6, 4, 2<\/td><\/tr><tr><td>Standing Barbell Curl<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Seated Dumbbell&nbsp;Curl<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Triceps Bench Press<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Overhead Triceps Extension<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Wrist Curls<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Wrist Extension<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Reverse Crunch<\/td><td>5<\/td><td>25<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Perform upright rows and push press with heavy weights till failure.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday&nbsp;and Saturday &#8211; Thighs, Calves, and&nbsp;Lower Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><tr><td>Back Squat<\/td><td>4<\/td><td>16, 12, 10, 8<\/td><\/tr><tr><td>Front Lunge<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>4<\/td><td>20, 16, 12, 10<\/td><\/tr><tr><td>Stiff Leg Deadlift<\/td><td>3<\/td><td>10, 6, 4<\/td><\/tr><tr><td>Good Mornings<\/td><td>3<\/td><td>10, 6, 4<\/td><\/tr><tr><td>Standing Calf Raise<\/td><td>5<\/td><td>15<\/td><\/tr><tr><td>Crunches<\/td><td>5<\/td><td>25<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Perform SDL and Good Mornings with heavyweight till failure.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Arnold Schwarzenegger Workout Plan 3 (The Hybrid Split)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 &#8211;&nbsp;Chest,&nbsp;Back&nbsp;and Legs<\/li>\n\n\n\n<li>Day 2 &#8211;&nbsp;Shoulders, Arms, and Lower Back<\/li>\n\n\n\n<li>Day 3 &#8211;&nbsp;Chest,&nbsp;Back&nbsp;and Legs<\/li>\n\n\n\n<li>Day 4 &#8211;&nbsp;Shoulders, Arms, and Lower Back<\/li>\n\n\n\n<li>Day 5 &#8211;&nbsp;Chest,&nbsp;Back&nbsp;and Legs<\/li>\n\n\n\n<li>Day 6 &#8211;&nbsp;Shoulders, Arms, and Lower Back<\/li>\n\n\n\n<li>Day 7 &#8211; OFF<\/li>\n<\/ul>\n\n\n\n<p>If you&#8217;re looking for a high-volume training program that includes three sessions for every muscle group, you can try this Arnold hybrid workout schedule. It includes training the upper and lower body in the same session, for example, chest, back, and legs.<\/p>\n\n\n\n<p>This program is for experienced and professional lifters who equally focus on resting, eating, and exercising.<\/p>\n\n\n\n<p>Consistently training muscles more than twice a week can help build a sizeable and sturdy physique.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_19438\"><a href=\"javascript:void(0)\"  title=\" Ochi, Eisuke et al. \u201cHigher Training Frequency Is Important for Gaining Muscular Strength Under Volume-Matched Training.\u201d&nbsp;Frontiers in physiology&nbsp;vol. 9 744. 2 Jul. 2018, doi:10.3389\/fphys.2018.00744\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_19438-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_19438-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"> Ochi, Eisuke et al. \u201c<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30013480\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30013480\/\" target=\"_blank\" rel=\"noreferrer noopener\">Higher Training Frequency Is Important for Gaining Muscular Strength Under Volume-Matched Training<\/a>.\u201d&nbsp;<em>Frontiers in physiology<\/em>&nbsp;vol. 9 744. 2 Jul. 2018, doi:10.3389\/fphys.2018.00744<\/span>,<sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_19438\"><a href=\"javascript:void(0)\"  title=\"   Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis.&nbsp;Sports Med. 2016;46(11):1689-1697. doi:10.1007\/s40279-016-0543-8\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_19438-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_19438-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\">   Schoenfeld BJ, Ogborn D, Krieger JW. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\" rel=\"noreferrer noopener\">Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy<\/a>: A Systematic Review and Meta-Analysis.&nbsp;<em>Sports Med<\/em>. 2016;46(11):1689-1697. doi:10.1007\/s40279-016-0543-8<\/span><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1, 3 and 5 &#8211;&nbsp;Chest,&nbsp;Back&nbsp;and Legs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><tr><td>Flat Bench Press<\/td><td>4<\/td><td>10, 8, 6, 4<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>4<\/td><td>10, 8, 6, 4<\/td><\/tr><tr><td>Dumbbell Flyes<\/td><td>3<\/td><td>10, 8, 6<\/td><\/tr><tr><td>Bar Dips<\/td><td>3<\/td><td>15, 10, 8<\/td><\/tr><tr><td>Dumbbell Pullovers<\/td><td>3<\/td><td>15<\/td><\/tr><tr><td>Chin-ups<\/td><td>4<\/td><td>10<\/td><\/tr><tr><td>Bent-Over Barbell Row<\/td><td>3-4<\/td><td>8-12<\/td><\/tr><tr><td>Close Grip Chin-up<\/td><td>3-4<\/td><td>6-10<\/td><\/tr><tr><td>Back Squat<\/td><td>4<\/td><td>16, 12, 10, 8<\/td><\/tr><tr><td>Lunges<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>Leg Curl<\/td><td>4<\/td><td>20, 16, 12, 10<\/td><\/tr><tr><td>Calf Raises<\/td><td>5<\/td><td>15<\/td><\/tr><tr><td>Crunches<\/td><td>5<\/td><td>25<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2, 4, and 6 &#8211;&nbsp;Shoulders, Arms, and Lower Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><tr><td>Barbell Clean and Press<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Dumbbell Lateral Raise<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Barbell\/Cable Upright Row<\/td><td>3<\/td><td>10, 6, 4<\/td><\/tr><tr><td>Push Press<\/td><td>3<\/td><td>6, 4, 2<\/td><\/tr><tr><td>Stiff Leg Deadlift<\/td><td>3<\/td><td>10, 6, 4<\/td><\/tr><tr><td>Good Mornings<\/td><td>3<\/td><td>10, 6, 4<\/td><\/tr><tr><td>Standing Barbell Curl<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Seated Dumbbell&nbsp;Curl<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Triceps Bench Press<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Barbell Overhead Triceps Extension<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Wrist Curls<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Wrist Extension<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Reverse Crunch<\/td><td>5<\/td><td>25<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Arnold Schwarzenegger Training Split 4 (Twice a Day Workout)<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Days 1, 3, and 5\n<ul class=\"wp-block-list\">\n<li>Morning &#8211; Chest and Back<\/li>\n\n\n\n<li>Evening &#8211; Thigh and Calves<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Days 2, 4, and 6\n<ul class=\"wp-block-list\">\n<li>Morning &#8211; Shoulders, Arms, and Calves<\/li>\n\n\n\n<li>Evening &#8211; OFF<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Day &#8211; Rest<\/li>\n\n\n\n<li>Perform at least one exercise in Abs in each session.<\/li>\n<\/ul>\n\n\n\n<p>If you&#8217;ve reached a pro level and want to challenge your muscles with high-volume training and different techniques, you can try the advanced bodybuilding workout program of seven-time champion Arnold Schwarzenegger.<\/p>\n\n\n\n<p>It involves training six times weekly in the morning and three times a week in the evening (on alternate days). <\/p>\n\n\n\n<p>This training program is for professional bodybuilders who have been working out for a while and have already achieved a decent physique but want to put on more mass and maximize overall growth.<\/p>\n\n\n\n<p>It requires knowledge about how exercise affects your muscle groups differently and how you can integrate the various training principles into your training program.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Days 1, 3, and 5 (Morning &#8211; Chest, Back and Abs)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Bench Press (Warm-up)<\/td><td>1<\/td><td>30-45<\/td><\/tr><tr><td>Bench Press (Pyramid set)<\/td><td>5<\/td><td>20-6<\/td><\/tr><tr><td>Incline Barbell Press<\/td><td>5<\/td><td>10-15<\/td><\/tr><tr><td>Flat-Bench Dumbbell Flye<\/td><td>5<\/td><td>10-15<\/td><\/tr><tr><td>Weighted Dip<\/td><td>5<\/td><td>15<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>5<\/td><td>15-20<\/td><\/tr><tr><td>Chin-up<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>T-Bar Row<\/td><td>4<\/td><td>15, 12, 8, 6<\/td><\/tr><tr><td>Bent-Over Row<\/td><td>4<\/td><td>8-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Days 1, 3, and 5 (Evening &#8211; Thigh, Calves, and Abs)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>4<\/td><td>10, 8, 6, 4<\/td><\/tr><tr><td>Front Squat<\/td><td>4<\/td><td>10, 8, 8, 6<\/td><\/tr><tr><td>Hack Squat<\/td><td>3<\/td><td>10<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>4<\/td><td>20, 10, 8, 6<\/td><\/tr><tr><td>Standing Leg Curl<\/td><td>4<\/td><td>10<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>3<\/td><td>10<\/td><\/tr><tr><td>Donkey Calf Raises<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>4<\/td><td>15, 10, 8, 8<\/td><\/tr><tr><td>Crunches<\/td><td>3<\/td><td>25<\/td><\/tr><tr><td>Bent-over Twist<\/td><td>&#8211;<\/td><td>100\/side<\/td><\/tr><tr><td>Machine Crunches<\/td><td>3<\/td><td>25<\/td><\/tr><tr><td>Crunches<\/td><td>&#8211;<\/td><td>50<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Days 2, 4, and 6 (Morning &#8211; Shoulders, Arms, and Calves)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Behind The Neck Shoulder Press<\/td><td>4<\/td><td>10, 8, 8, 6<\/td><\/tr><tr><td>Dumbbell Lateral Raises<\/td><td>4<\/td><td>8<\/td><\/tr><tr><td>Rear Delt Dumbbell Raises<\/td><td>4<\/td><td>8<\/td><\/tr><tr><td>Shoulder Shrugs<\/td><td>3<\/td><td>10<\/td><\/tr><tr><td>Standing Barbell Curl<\/td><td>5<\/td><td>15, 10, 8, 6, 4<\/td><\/tr><tr><td>Incline Dumbbell Curl<\/td><td>4<\/td><td>8<\/td><\/tr><tr><td>Concentration Curl<\/td><td>3<\/td><td>8<\/td><\/tr><tr><td>Barbell French Press<\/td><td>4<\/td><td>15, 10, 8, 6<\/td><\/tr><tr><td>Triceps Pushdown<\/td><td>3<\/td><td>8<\/td><\/tr><tr><td>One-Arm Triceps Extension<\/td><td>3<\/td><td>10<\/td><\/tr><tr><td>Barbell Wrist Curl<\/td><td>4<\/td><td>10<\/td><\/tr><tr><td>Barbell Wrist Extension<\/td><td>3<\/td><td>10<\/td><\/tr><tr><td>Seated Calf Raises<\/td><td>4<\/td><td>10<\/td><\/tr><tr><td>Reverse Crunches<\/td><td>4<\/td><td>25<\/td><\/tr><tr><td>Seated Twist<\/td><td>&#8211;<\/td><td>100\/side<\/td><\/tr><tr><td>Vertical Bench Crunches<\/td><td>4<\/td><td>25<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>You can also superset the above routines to challenge your muscles harder.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who Can Follow the Arnold Training Schedule?<\/strong><\/h2>\n\n\n\n<p>Anyone who wants to build a thick, muscular, and sizeable physique can follow his routine. <\/p>\n\n\n\n<p>Arnold used to follow multiple training programs, from basic split to superset double-split, that require exercise experience.<\/p>\n\n\n\n<p>It also requires knowledge about exercise science and nutrition so you can use this program effectively and achieve your desired physique without hurting yourself.<\/p>\n\n\n\n<p>This program isn\u2019t for normal gym-goers, beginners, or people with health issues.<\/p>\n\n\n\n<p><strong>Note: <\/strong>You can make some changes to this program based on your fitness level and goal. For example, reduce the number of exercises, reps, or sets or replace those exercises which are difficult to perform.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Arnold Schwarzenegger Workout Routine PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-fd8725bf-618a-4995-b33b-03caacaa4e47\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Arnold-Schwarzenegger-Workout-Plan-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Arnold-Schwarzenegger-Workout-Plan-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Arnold-Schwarzenegger-Workout-Plan-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-fd8725bf-618a-4995-b33b-03caacaa4e47\" download>Download<\/a><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Recommended Macros for Muscle<\/strong>&nbsp;<strong>Building<\/strong><\/h2>\n\n\n\n<p>Gaining lots of muscles requires decent nutrition. Your diet must include high-protein foods and supplements that can help repair damaged muscle and increase growth.<\/p>\n\n\n\n<p>For your information, one gram of protein and carb has 4 calories, while a gram of fat contains 9 calories.<\/p>\n\n\n\n<p>Here&#8217;s a normal macros recommendation for lifters who want to build muscles.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Protein<\/strong>: 1.6\u20132.2 g\/kg\/day with optimal amounts of 0.40\u20130.55 g\/kg per meal and distributed evenly throughout the day (3\u20136 meals), including within 1\u20132 hours pre and post-training.<\/li>\n\n\n\n<li><strong>Fats<\/strong>: You can take fats in moderate amounts, like 0.5\u20131.5 g\/kg\/day.<\/li>\n\n\n\n<li><strong>Carbohydrates:&nbsp;<\/strong>3\u20135 g\/kg\/day to support energy demands from resistance exercise.<\/li>\n<\/ul>\n\n\n\n<p>Other than the above nutrients, Creatine monohydrate (3\u20135 g\/day), caffeine (5\u20136 mg\/kg), beta-alanine (3\u20135 g\/day), and citrulline malate (8 g\/day) might yield ergogenic effects that can be beneficial for bodybuilders \u2013 study suggested.<\/p>\n\n\n\n<p>Source of These Routines:<strong> Book &#8211; The New Encyclopedia of Modern Bodybuilding<\/strong><\/p>\n\n\n\n<p><strong>Related Workout Programs:<\/strong><\/p>\n\n\n<div class=\"gb-container gb-container-93804fef\">\n<div class=\"gb-container gb-container-41d5fae4\">\n<div class=\"gb-grid-wrapper gb-grid-wrapper-0ae09ec6\">\n<div class=\"gb-grid-column gb-grid-column-c8f784ba\"><div class=\"gb-container gb-container-c8f784ba\">\n\n<figure class=\"gb-block-image gb-block-image-825d3689\"><img decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-825d3689\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dorian-Yates-Workout-Routine.jpg\" alt=\"Dorian Yates Workout Routine\" title=\"Dorian Yates Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dorian-Yates-Workout-Routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dorian-Yates-Workout-Routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dorian-Yates-Workout-Routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-f9be7799 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-dorian-yates-workout-routine-with-pdf\" data-type=\"post\" data-id=\"18163\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12 Week Dorian Yates Workout Routine PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-7fe046f2\"><div class=\"gb-container gb-container-7fe046f2\">\n\n<figure class=\"gb-block-image gb-block-image-3eea3a28\"><img decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-3eea3a28\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Workout-Routine-for-Massive-Back.jpg\" alt=\"Workout Routine for Massive Back\" title=\"Workout Routine for Massive Back\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Workout-Routine-for-Massive-Back.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Workout-Routine-for-Massive-Back-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Workout-Routine-for-Massive-Back-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-da104e4d gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-back-workout-routine-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12-Week Back Workout Routine for Maximum Mass<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-03aed39a\"><div class=\"gb-container gb-container-03aed39a\">\n\n<figure class=\"gb-block-image gb-block-image-100589b9\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-100589b9\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/10-Week-Best-Chest-Workout-Routine.jpg\" alt=\"\" title=\"10 Week Best Chest Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/10-Week-Best-Chest-Workout-Routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/10-Week-Best-Chest-Workout-Routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/10-Week-Best-Chest-Workout-Routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\"><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-11e75682 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/10-week-chest-workout-routine-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/10-week-chest-workout-routine-with-pdf\" rel=\"noreferrer noopener\"><strong>10-Week Chest Workout Routine for Strength and Size&nbsp;<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"gb-container gb-container-8720baf1\">\n<div class=\"gb-container gb-container-057c8828\">\n<div class=\"gb-grid-wrapper gb-grid-wrapper-ca346ee5\">\n<div class=\"gb-grid-column gb-grid-column-55fe4928\"><div class=\"gb-container gb-container-55fe4928\">\n\n<figure class=\"gb-block-image gb-block-image-8023deff\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-8023deff\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/12-Week-Arms-Workout-Routine.jpg\" alt=\"12 Week Arms Workout Routine Overview\" title=\"12 Week Arms Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/12-Week-Arms-Workout-Routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/12-Week-Arms-Workout-Routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/12-Week-Arms-Workout-Routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-9315c509 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-arms-workout-routine-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12-Week Biceps and Triceps Workout for Bigger Arms<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-0faf8d94\"><div class=\"gb-container gb-container-0faf8d94\">\n\n<figure class=\"gb-block-image gb-block-image-ac1ad023\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-ac1ad023\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Phil-Heath-Workout-Routine.jpg\" alt=\"Phil Heath Workout Routine\" title=\"Phil Heath Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Phil-Heath-Workout-Routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Phil-Heath-Workout-Routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Phil-Heath-Workout-Routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-04e1bcc2 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/12-week-phil-heath-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"19376\" rel=\"noreferrer noopener\">The Ultimate 12-Week Phil Heath Workout Program <\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-7d6bfb2c\"><div class=\"gb-container gb-container-7d6bfb2c\">\n\n<figure class=\"gb-block-image gb-block-image-12cde561\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-12cde561\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Leg-Workout-Routine.jpg\" alt=\"Leg Workout Routine\" title=\"Leg Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Leg-Workout-Routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Leg-Workout-Routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Leg-Workout-Routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-6ad8b0b7 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-leg-workout-routine-for-men-and-women-w-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/12-week-leg-workout-routine-for-men-and-women-w-pdf\" rel=\"noreferrer noopener\"><strong>12-Week Leg Workout Routine for Ultimate Growth<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div><h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div> Ochi, Eisuke et al. \u201c<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30013480\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30013480\/\" target=\"_blank\" rel=\"noreferrer noopener\">Higher Training Frequency Is Important for Gaining Muscular Strength Under Volume-Matched Training<\/a>.\u201d&nbsp;<em>Frontiers in physiology<\/em>&nbsp;vol. 9 744. 2 Jul. 2018, doi:10.3389\/fphys.2018.00744<\/div><\/li><li><span>2<\/span><div>   Schoenfeld BJ, Ogborn D, Krieger JW. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\" rel=\"noreferrer noopener\">Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy<\/a>: A Systematic Review and Meta-Analysis.&nbsp;<em>Sports Med<\/em>. 2016;46(11):1689-1697. doi:10.1007\/s40279-016-0543-8<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Whether you want to compete in professional bodybuilding competitions or want to build a firm and aesthetic physique, you can try Arnold Schwarzenegger&#8217;s workout routine. Arnold is one of the most respected bodybuilders of all time. He won seven Mr. Olympia titles, six from 1970 to 1975 and one in 1980. Besides his shapely, well-defined, &#8230; <a title=\"12-Week Arnold Schwarzenegger Workout Routine with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/arnold-schwarzenegger-workout-routine-with-pdf\" aria-label=\"Read more about 12-Week Arnold Schwarzenegger Workout Routine with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":19494,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[488,256],"tags":[490,381],"class_list":["post-19438","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodybuilders-routine","category-free-workout-plans","tag-arnold-schwarzenegger","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/19438","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=19438"}],"version-history":[{"count":36,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/19438\/revisions"}],"predecessor-version":[{"id":19501,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/19438\/revisions\/19501"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/19494"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=19438"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=19438"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=19438"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}