The Arnold workout plan and diet plan is one of the most legendary fitness systems ever created. Inspired by Arnold Schwarzenegger’s Golden Era bodybuilding method, this routine is built for people who want massive muscle growth, superior conditioning, and a champion-level physique.
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Why Follow the Arnold Workout Approach?
Arnold’s training philosophy focuses on three powerful principles:
- High-volume training for superior hypertrophy
- Mind-muscle connection for deeper muscle activation
- Balanced push–pull structure
- Progressive overload
- Clean nutrition and disciplined recovery
This method is perfect for:
- Bodybuilders
- Gym enthusiasts
- Beginners transitioning into serious training
- Athletes looking to improve muscle density
- Anyone aiming for a shredded, aesthetic physique
Arnold Workout Plan (Complete Weekly Gym Program)
Arnold followed a 6-day split routine where each muscle group was trained intensely with high volume. The plan below is a modern, practical adaptation based on his Golden Era principles.
Arnold Weekly Workout Schedule
Day 1 – Chest and Back
- Bench Press – 5 × 8–12
- Incline Bench Press – 4 × 10
- Dumbbell Fly – 4 × 12
- Pull-Ups – 4 sets (max reps)
- Barbell Row – 4 × 10
- Lat Pulldown – 4 × 12
Day 2 – Shoulders and Arms
- Military Press – 5 × 8–10
- Lateral Raises – 4 × 12
- Upright Row – 4 × 10
- Barbell Curl – 4 × 12
- Concentration Curl – 3 × 10
- Tricep Dips – 3 sets (max reps)
- Skull Crushers – 4 × 12
Day 3 – Legs
- Squats – 5 × 8
- Leg Press – 4 × 12
- Lying Leg Curl – 4 × 12
- Calf Raises – 5 × 15
- Walking Lunges – 3 × 20 steps
Day 4 – Chest and Back (Variation)
- Decline Bench Press – 4 × 10
- Cable Fly – 4 × 12
- Dumbbell Pullover – 3 × 12
- Seated Row – 4 × 10
- T-Bar Row – 4 × 8–10
Day 5 – Shoulders and Arms
- Arnold Press – 4 × 10
- Bent-Over Rear Delt Raise – 4 × 12
- Cable Lateral Raise – 3 × 15
- EZ Bar Curl – 4 × 12
- Hammer Curl – 3 × 10
- Rope Pushdown – 4 × 12
Day 6 – Legs + Core
- Front Squat – 4 × 10
- Romanian Deadlift – 4 × 10
- Hip Thrust – 4 × 12
- Leg Extension – 4 × 15
- Crunches – 3 × 20
- Plank – 3 × 1 min
Day 7 – Complete Rest
- Light stretching
- Hydration
- Good sleep
Arnold Diet Plan (Complete Muscle-Building Nutrition Guide)
Arnold believed in high protein, high calorie, and clean nutrition to support extreme training volume.
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Golden Rules of the Arnold Diet
- 5–6 balanced meals daily
- High protein intake (1.5–2g per kg bodyweight)
- Clean carbs for fuel
- Healthy fats for hormones
- Limited sugar and fried food
- Hydration: minimum 3–4 liters per day
Full-Day Arnold Meal Plan
Early Morning
- Warm water
- Almonds or walnuts
Breakfast (Classic Bodybuilding Meal)
- 4–5 egg omelette
- Oats with nuts and fruit
- 1 glass milk
Mid-Morning Snack
- Protein shake
- 1 banana
Lunch (High-Protein Anabolic Meal)
- Grilled chicken breast or paneer
- Brown rice or quinoa
- Fresh salad
- Small portion of dal
Pre-Workout Meal
- Peanut butter sandwich
- Fruit for energy
Post-Workout Nutrition
- Whey protein shake
- 2 dates or carb source
Dinner (Light & Clean)
- Fish, chicken, tofu, or paneer
- Stir-fried vegetables
- Soup
Before Bed
- Cottage cheese / paneer
or - Warm milk
Best Foods for Arnold-Style Muscle Growth
High-Protein Foods
- Eggs
- Chicken breast
- Paneer
- Lentils
- Fish
- Soya chunks
- Greek yogurt
Healthy Carbs
- Oats
- Brown rice
- Whole grains
- Potatoes
- Fruits
Healthy Fats
- Olive oil
- Almonds
- Seeds
- Avocado
Optional Supplements (Not Mandatory)
- Whey protein
- Creatine monohydrate
- Branched-chain amino acids (BCAA)
- Omega-3
- Multivitamin
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Frequently Asked Questions (FAQ)
Q1. Is the Arnold workout plan suitable for beginners?
Beginners can follow it with fewer sets and lighter weights, then progress gradually.
Q2. How long will it take to see results?
Visible changes start within 4–8 weeks with consistency.
Q3. Is the Arnold diet good for fat loss?
Yes. Adjust calorie intake and reduce carbs to use it for fat loss.
Q4. Can vegetarians follow this plan?
Absolutely. Replace meat with paneer, tofu, dal, rajma, and soya.
Q5. How many hours should I train on the Arnold plan?
Typically 60–90 minutes per session.
