Arnold Schwarzenegger’s Advanced Training Program
Arnold Schwarzenegger’s Advanced Training Program, also known as the “Arnold Blueprint,” is a high-intensity workout program designed for experienced lifters looking to build muscle and strength. This program was developed by Arnold Schwarzenegger himself during his competitive bodybuilding career and is known for its emphasis on volume and intensity.
The Arnold Blueprint program is typically performed over the course of 8 weeks. It consists of a split routine that targets different muscle groups on different days of the week. The program incorporates a variety of training techniques, including high volume, supersets, drop sets, and pyramid sets, to stimulate muscle growth and maximize strength gains.
Arnold Schwarzenegger’s Advanced Training Program
Duration: 8-12 Weeks
This advanced program incorporates heavy weights and lower rep ranges to focus on strength and muscle development. It’s important to maintain proper form and use a weight that challenges you within the given rep range. Additionally, ensure adequate rest, nutrition, and recovery to support optimal muscle growth and prevent overtraining.
Day 1: Chest and Back
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
| Barbell Bench Press | 5 | 6-8 |
| Incline Dumbbell Press | 5 | 6-8 |
| Chest Dips | 5 | 6-8 |
| Wide-Grip Pull-Ups | 5 | 6-8 |
| T-Bar Rows | 5 | 6-8 |
| Bent-Over Rows | 5 | 6-8 |
Day 2: Shoulders and Arms
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
| Military Press | 5 | 6-8 |
| Arnold Press | 5 | 6-8 |
| Dumbbell Lateral Raises | 5 | 6-8 |
| Barbell Curls | 5 | 6-8 |
| Preacher Curls | 5 | 6-8 |
| Close-Grip Bench Press | 5 | 6-8 |
| Triceps Pushdown | 5 | 6-8 |
Day 3: Legs and Abs
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
| Squats | 5 | 6-8 |
| Leg Press | 5 | 6-8 |
| Lunges (left and right) | 5 | 6-8 |
| Leg Extensions | 5 | 6-8 |
| Romanian Deadlifts | 5 | 6-8 |
| Standing Calf Raises | 5 | 6-8 |
| Seated Calf Raises | 5 | 6-8 |
| Hanging Leg Raises | 5 | 10-12 |
| Cable Crunches | 5 | 10-12 |
Day 4: Rest
Day 5: Repeat Day 1 with different exercises and variations
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
| Dumbbell Bench Press | 5 | 6-8 |
| Incline Bench Press | 5 | 6-8 |
| Dumbbell Flyes | 5 | 6-8 |
| Push-ups | 5 | 6-8 |
| Dumbbell Rows | 5 | 6-8 |
| Lat Pulldowns | 5 | 6-8 |
| Single-Arm Dumbbell Rows (left and right) | 5 | 6-8 |
Day 6: Repeat Day 2 with different exercises and variations
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
| Shoulder Press | 5 | 6-8 |
| Seated Dumbbell Press | 5 | 6-8 |
| Push Press | 5 | 6-8 |
| Cable Lateral Raises | 5 | 6-8 |
| Hammer Curls | 5 | 6-8 |
| Concentration Curls (left and right) | 5 | 6-8 |
| Skull Crushers | 5 | 6-8 |
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| Overhead Triceps Extension | 5 | 6-8 |
Day 7: Repeat Day 3 with different exercises and variations
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
| Front Squats | 5 | 6-8 |
| Bulgarian Split Squats (left and right) | 5 | 6-8 |
| Sumo Deadlifts | 5 | 6-8 |
| Glute Bridges | 5 | 6-8 |
| Box Jumps | 5 | 6-8 |
|
| Standing Calf Raises (using a calf raise machine) | 5 | 6-8 |
| Farmer’s Walk | 5 | 6-8 |
| Plank Leg Raises | 5 | 6-8 |
| Russian Twists | 5 | 6-8 |
The program is designed to be intense and demanding, requiring dedication and proper form to achieve the desired results. It’s important to note that the Arnold Blueprint is best suited for individuals who have already built a solid foundation of strength and conditioning. If you’re a beginner or new to weightlifting, it’s recommended to start with a more beginner-friendly program and gradually work your way up to advanced routines like the Arnold Blueprint.
Remember to consult with a qualified fitness professional or trainer before starting any new workout program to ensure it aligns with your fitness goals and suits your individual needs and abilities.
