Arnold Schwarzenegger’s Workout Routine – The Ultimate 6-Week Full-Body Program

Written By: Maxence Cote

Updated: 4 April 2025

Workout Types

Strength Training
Hypertrophy (Muscle Growth)
Functional Isolation Work

Equipment Needed

Barbell
Dumbbells
Cable Machine
Bench
Resistance Bands
Mat

Workout Summary

Main Goal: Build Lean Muscle Mass with Classic Size and Shape
Workout Type: Targeted Muscle Split
Program Duration: Ongoing Weekly Cycle
Training Level: Intermediate to Advanced

Overview

This routine is designed to develop that timeless, classic physique associated with Arnold Schwarzenegger. You’ll train six days a week, hitting major muscle groups twice and adding core plus cardio on leg days. Push heavy on chest and back, focus on deltoid shaping for shoulders, and blast arms with direct biceps and triceps work. Emphasize full range of motion and controlled reps.

Arnold Schwarzenegger’s Workout Routine – The Ultimate 6-Week Full-Body Program

Frequently Asked Questions

Can I do this workout at home?

Yes, if you have basic equipment like dumbbells, resistance bands, and a bench. You can substitute cables with bands to mimic most exercises.

How soon will I see muscle gains?

With consistency and proper diet, noticeable changes can appear in 4–6 weeks, with solid size gains within 8–12 weeks.

Should I modify cardio days?

You can reduce volume if needed, but maintain the movement patterns. Cardio supports fat burning, endurance, and overall cardiovascular health.

What nutrition should I follow?

Aim for a high-protein diet (chicken, fish, eggs), complex carbs (rice, oats), and healthy fats (avocados, nuts). Stay hydrated and eat every 3–4 hours.

Can I change the workout days?

Yes, but avoid training the same muscle group on consecutive days. Give at least 48 hours of recovery before hitting the same muscles again.

Are supplements required?

They are optional. Whey protein, creatine, and omega-3s can support your goals if your diet is already well-structured.