How I Trained to Build a World-Class Physique

Over the years, Arnold Schwarzenegger has told many people how he trains. Here is a full summary for you to get the best body imaginable.

When people look at the old photos of me in my prime — the 22-inch arms, the chest like a mountain, the tiny waist — they think I was born like that. No. I created that body with obsession, discipline, and strategy. If you want to know how I trained, I’ll tell you everything. But remember: it was never about shortcuts. It was about work, and I loved it.

1. Twice-a-Day Training – The Golden Era Grind

When I was competing for Mr. Olympia, I trained twice a day, six days a week. That wasn’t extreme to me — it was normal. My philosophy was simple:

More volume + more frequency = more growth (if you recover properly).

Here’s how my split looked most of the time:

Morning:
Chest & Back
or
Shoulders & Arms
or
Legs

Evening:
Repeat another muscle group pairing, or focus on weak points.

I believed muscles should be hit from every angle, with high volume and perfect form. If you want to build a body fast, you must stimulate growth with intensity and volume — not with laziness.

2. Chest and Back Superset Days

This was one of my favourite training days. I loved supersets because they pumped so much blood into the muscles and saved time.

Example Chest & Back Workout I Did:

Superset 1:

• Bench Press – 5 sets of 12, 10, 8, 6, 6

• Wide-Grip Pull-Ups – 5 sets to failure

Superset 2:

• Incline Barbell Press – 5 sets of 10

• T-Bar Rows – 5 sets of 10

Superset 3:

• Dumbbell Flyes – 5 sets of 12–15

• Seated Cable Rows – 5 sets of 12

Finisher: Pullovers & dips.

I didn’t count reps as much as I chased the pump — that tight, swollen feeling like your muscles would explode. When you feel the pump, that’s your reward. That means growth.

3. Shoulders and Arms – Sculpting Like an Artist

I trained like a sculptor refining marble. Arms and shoulders needed shape, not just mass.

Typical Shoulder & Arm Workout:

Shoulders

• Behind-the-Neck Press – 5 sets of 10

• Dumbbell Lateral Raises – 5 sets of 12–15

• Upright Rows – 4 sets of 10

• Bent-Over Laterals – 4 sets of 12

Biceps

• Barbell Curls – 5 sets of 10

• Incline Dumbbell Curls – 5 sets of 10

• Concentration Curls – 5 sets of 12

Triceps

• Skull Crushers – 5 sets of 12

• Pushdowns – 5 sets of 12

• Dips – 5 sets to failure

I squeezed every rep, full range of motion, and visualised the muscle growing.

4. Leg Day – The Arnold Way

I saw guys skipping leg day all the time. Not me. Legs are half your body.

Example Leg Workout:

• Back Squats – 6 sets of 12, 10, 8, 6, 6, 6

• Front Squats – 5 sets of 10

• Leg Press – 5 sets of 15

• Lunges – 5 sets of 20 (walking)

• Leg Curls – 6 sets of 10

• Standing Calf Raises – 10 sets of 10

I trained calves every day. You want big calves? Then treat them like biceps with passion — not like an afterthought.

5. Training Weak Points – No Mercy

My calves were small when I started. So I cut my training pants at the knee so everyone could see them. I was embarrassed, so I fixed them.

I prioritised weak points with frequency and volume. The body grows when you attack your weaknesses, not when you hide from them.

6. Reps, Sets, and Intensity

Here was my formula:

• Sets per muscle group: 20 to 30

• Reps: 6 to 15 depending on the movement

• Rest: Minimal — I kept moving

• Form: Controlled, full stretch, full contraction

• Goal: Maximum pump

I visualised the muscle working. I didn’t just lift weights — I commanded them.

7. The Mindset: Train Like a Champion

I trained with one belief: “Someone else is training right now to beat you.”

That’s why I never missed sessions. I woke up excited to train. I treated every workout like it was my last chance to be great.

I used three mental tools:

• Visualization – I saw the muscle growing before I even touched the weight.

• Affirmation – I told myself I was the best long before I became it.

• Competition – I outworked everybody near me.

8. The Pump – My Secret Weapon

People laugh, but the pump is not a joke. It meant blood, nutrients, oxygen flooding the muscle. I chased it. When you experience a great pump, it's like victory inside your skin.

9. Recovery – But Not Excuses

I slept 6–8 hours. I ate like a machine. I stretched. I napped when I could. But I didn’t “recover” by being lazy. Recovery supports training — it doesn’t replace it.

10. Nutrition – Fueling Growth

When I was training hard, I ate:

• Lots of protein (meat, eggs, milk)

• Potatoes, rice, oats for carbs

• Healthy fats

• Protein shakes and amino acids when needed

I ate 4–6 meals a day. Building muscle requires calories and discipline, not junk.

11. Consistency Over Motivation

I didn’t wait to “feel like it.” I trained because it was the mission. The body follows the mind. If your mind is weak, your body will be soft.

12. Beginner vs Advanced – Same Rules, Adjust Volume

If you’re new, start with fewer sets and build up. If you’re advanced, match my volume. But the core principles never change:

• High volume

• Multiple angles

• Heavy but controlled weight

• Passion for the pump

• Consistency

13. My Core Rules for Training Success

1. Train with intensity and volume.

2. Hit each muscle from many angles.

3. Chase the pump, not your ego.

4. Eat to grow.

5. Visualise your success.

6. Make training your identity.

7. Never miss a session.

8. Outwork everybody.

I didn’t build my body by accident — I built it by design. Whether you’re just starting or advanced, if you train with purpose, intensity, and vision, you’ll grow faster than you think.

Don’t seek comfort. Seek the pump. Seek progress. And remember what I always said:

“The resistance that you fight physically in the gym and the resistance you fight in life can only build a strong character.”

Now go train like you mean it.