Arnold Schwarzenegger Blueprint Trainer Day 55

If you think Arnold was destined for greatness all along, think again. His success is the greatest endorsement ever of the bodybuilding lifestyle.

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Arnold's early training in Europe had plenty of carryover to what made him great in America. But it wasn't until he moved to the West Coast in 1968 that the blueprint for his championship physique really began to take shape.

"In that first year in California, he gained hard muscle in his back, his forearms, triceps, thighs," recalled Joe Weider in "Brothers of Iron." "All over he showed cuts and striations that surprised even Arnold himself, because he used to think only lightweights could be so cut-up. And his calves got so good his bodybuilder buddies admired them like they admired his arms and pecs. People even spread rumors that he had surgical implants. That wasn't plastic—it was sweat, grueling work, pain, patience, belief, courage, character. The muscles were the man—they always are."

For 8 brutal weeks, you've been doing what Arnold did, eating like he ate, and hopefully living life with the same smile and attitude he made. Hopefully, by now you've also realized that it wasn't the hand of fate that took Arnold to the top of the world; it was his commitment to bodybuilding. He isn't just the greatest bodybuilder ever; he's the greatest living proof how this lifestyle can make you better and stronger in everything that you do, inside and outside of the gym.

"Looking back, it's easy to think it was all a foregone conclusion, that Arnold was destined to reach the heights," Weider writes."But there are no foregone conclusions. Arnold made himself. He built his stardom the way he built his body, never sparing himself. Nobody but Arnold took Arnold to the top."

This is it: Your final workout. Take it to the top.

Lower Back, Legs, and Abs

Front Squat (Clean Grip)

Use the max effort method
Front Squat (Clean Grip) Front Squat (Clean Grip)
Max Effort: Pick one exercise and see what you can do for a 1-rep max. To get there, work up to the weight with the following rep pyramid, taking ample rest between each set: 20, 15, 10, 8, 5, 3, 1, 1, 1-rep max.


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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