Arnold Schwarzenegger Blueprint Trainer Day 29

Arnold knew more volume in the gym meant more volume from the crowd. Get ready to work even harder for the next 4 weeks!

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Phase 2 of the Blueprint trainer won't surprise you with a whole host of new exercises. It's built around the same classic movements like the squat, bench press, pull-up, overhead press variations, barbell curls, and abdominal work such as sit-ups or leg-raises. Arnold referred to these movements as his "golden six," the foundation of his early muscular gains in his gym in Munich. Any blueprint wouldn't be complete without them.

However, Phase 2 of this trainer ups the sets on all the major movements, so you'll have even more opportunity to test yourself against heavy Arnold-style volume. If you've been powering yourself along with a healthy rivalry against your training partner so far, don't be surprised if you have trouble remembering his name, let alone getting competitive, for the next few workouts. It's all you against you. This is how Arnold found the energy to power through his most brutal training, recalls photographer Rober Nailon, who took many of iconic training shots of Arnold during the 1970s.

"Arnold's training style was always hard, heavy and fast," Nailon told in 2008. "He would put everything he had into every rep and set; from the beginning to the end he was relentless. He would squeeze everything that he could out of his body—a saturated workout. And no, he was not competitive, because he didn't have to be; he only ever competed with himself in the gym. He was always supportive of the other bodybuilders training around him."

Chest, Back and Abs
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip
Max out on either incline or flat bench press.


Dumbbell Flyes

5 sets of 12 reps
Dumbbell Flyes Dumbbell Flyes
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover



50 total reps, used weight if needed
Chin-Up Chin-Up


Bent Over Barbell Row

8 sets of 8 reps
Bent Over Barbell Row Bent Over Barbell Row
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row


Hanging Leg Raise

5 sets 25 reps
Hanging Leg Raise Hanging Leg Raise

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