Arnold Schwarzenegger Blueprint Trainer Day 34

Another rest day is just over the horizon. First, you must defeat 30 sets of heavy lower body and core lifts!

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There's just one leg and back workout between you and your weekly date with gluttony—that glorious cheat meal! But if you've been using those meals as an excuse to go out and spend your time and money scarfing down whatever cheap commercial grub is easiest to find, consider taking a different approach. Here's how Arnold's training partner Ed Corney remembered one dinner with Arnold in an interview with

"In 1972 I invited Arnold out to my mom's house for dinner in the valley, as I thought he'd enjoy meeting my grandmother. She was Austrian as well and grew up in the same town he was from. They hit it off and had a great conversation. Arnold plunked himself down on a recliner and broke all the springs out of it. My mom made him a real Jewish dinner, which he loved, and he talked about that day for a long time after."

Emptying the local smorgasbord is fun, there's no doubt, but world travelers like Arnold know that there's no substitute for a home-cooked meal made with love and enjoyed in good company.

Lower Back, Legs, and Abs

Back Squat

8 sets of 8 reps
Barbell Squat Barbell Squat


Barbell Deadlift

3 sets of 5 reps
Barbell Deadlift Barbell Deadlift


Barbell Lunge

4 sets of 4 reps
Barbell Lunge Barbell Lunge


Leg Extensions

5 sets of 20 reps
Leg Extensions Leg Extensions

Lying Leg Curls

5 sets of 20 reps
Lying Leg Curls Lying Leg Curls


Standing Calf Raises

10 sets of 10 reps
Standing Calf Raises Standing Calf Raises


Cable Crunch

4 sets of 25 reps
Cable Crunch Cable Crunch

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