Arnold Schwarzenegger’s workout routine & diet plan is a proven blueprint for muscle gain, fat loss, and lifelong strength—now updated for both classic bodybuilding and today’s longevity science. If you want to train, eat, and recover like the world’s greatest bodybuilder, here’s exactly how Arnold does it—past and present.
Understanding Arnold’s approach is key for anyone serious about building muscle, improving health, or learning from the legends. In this guide, you’ll get both his classic “Arnold Split” routine and his modern longevity diet, with expert tips, sample meal plans, and real science—plus links to official resources.
Why Arnold’s Methods Still Work
The Arnold Schwarzenegger workout routine & diet plan delivers superior muscle growth, improved strength, and lasting health compared to most “fad” programs. Arnold built his legendary physique using high-volume free weights, progressive overload, and strict consistency—and even today, he adapts his routine for longevity and heart health.
Why learn from Arnold?
- His methods maximize muscle growth and strength safely.
- The “Arnold Split” targets every muscle twice weekly for faster results.
- His plant-rich, protein-centered diet supports both performance and health.
Whether you want to bulk up, lean down, or just train smarter, Arnold’s principles are time-tested and science-approved. For Arnold’s latest health tips, check his official newsletter and The Pump Club.
Arnold Schwarzenegger Classic Workout Routine (The “Arnold Split”)
What Is the Arnold Split?
The “Arnold Split” is a six-day, high-volume training routine designed to hit each muscle group twice per week. It’s the blueprint behind Arnold’s seven Mr. Olympia wins and is still used by top athletes today. Studies confirm that training each muscle twice per week yields greater hypertrophy than once-weekly routines (Strength and Conditioning Journal, 2023).
Weekly Arnold Split Schedule
| Day | Muscle Groups |
|---|---|
| Monday | Chest, Back |
| Tuesday | Shoulders, Arms |
| Wednesday | Legs, Lower Back |
| Thursday | Chest, Back |
| Friday | Shoulders, Arms |
| Saturday | Legs, Lower Back |
| Sunday | Rest |
Sample Chest & Back Day
- Barbell Bench Press: 5 sets x 8–12 reps
- Pull-Ups: 5 sets to failure
- Incline Dumbbell Press: 5 x 8–12 reps
- Barbell Row: 5 x 8–12 reps
- Cable Fly: 5 x 12–15 reps
- Deadlift: 4 x 6–10 reps
Trainer Tips:
- Use challenging weights but perfect form.
- Rest 60–90 seconds between sets for optimal recovery.
- Track every workout for steady progress.
“The last three or four reps is what makes the muscle grow.” —Arnold
Arnold’s Favorite Exercises
Arnold’s top exercises haven’t changed much, but his routine is now smarter for longevity, joint health, and overall fitness. Here’s what he focuses on today (based on his interviews and 2024-2025 social media updates):
Top 5 Exercises Arnold Still Uses
- Clean & Press
- Full-body power and athleticism.
- “If I could only pick one move, this would be it.” —Arnold
- Machine Chest Press
- Protects shoulders, safer for aging joints.
- Cycling or Spinning
- Daily cardio for heart health; low impact.
- Swimming
- Improves endurance, recovery, and mobility.
- Pull-Ups & Push-Ups
- Fundamental for upper body muscle and stamina.
What Arnold Avoids (2025):
- Torso rotation machines (risk of back injury)
- Excessive twisting or “ego lifting”
Arnold Schwarzenegger’s Diet Plan: Classic & Modern Versions
Classic Bodybuilding Diet
Arnold’s classic diet was high-calorie, high-protein—built for muscle gain and recovery. He ate 5–6 small meals daily, emphasizing lean protein, complex carbs, and healthy fats.
- Calories: 3,000–5,000/day (based on bulking or cutting)
- Meals: 5–6 small meals per day
- Protein: 1g per lb bodyweight (e.g. 250g for 250lb athlete)
- Carbs: Oats, potatoes, rice, fruit for energy
- Fats: Eggs, nuts, olive oil, whole milk
Sample Day (Classic)
| Meal | Foods |
|---|---|
| Breakfast | Scrambled eggs, oatmeal, orange juice |
| Snack | Cottage cheese, fruit, nuts |
| Lunch | Grilled chicken breast, brown rice, salad |
| Snack | Protein shake, banana |
| Dinner | Steak, baked potato, steamed vegetables |
| Post-Workout | Protein shake, almond milk |
Typical macros (est.): 2,750 kcal / 256g protein / 271g carbs / 90g fat.
Arnold’s Modern Diet
After multiple heart surgeries, Arnold now eats 80% plant-based, focusing on whole foods and longevity. He still enjoys eggs, fish, and the occasional steak, but most meals are now vegan or vegetarian (NAD, 2024).
- Plant-based meals: Oats, nuts, beans, lentils, greens
- Animal protein: Eggs, occasional fish or chicken
- Dairy alternatives: Almond milk, plant yogurts
- Supplements: Whey or vegan protein, B12, vitamin D
Sample Day (Modern)
| Meal | Foods |
|---|---|
| Breakfast | Oatmeal with nuts, fruit, almond milk |
| Snack | Plant-based protein shake, berries |
| Lunch | Lentil or chickpea salad, whole grain bread |
| Snack | Greek yogurt (or plant-based), seeds |
| Dinner | Grilled vegetables, beans, quinoa |
| Post-Workout | Protein shake |
Supplement Strategy & Recovery Tips
Arnold emphasizes smart supplementation and recovery—especially for busy adults and athletes over 40.
Supplements Arnold Uses
- Whey or Plant-Based Protein: For muscle repair and convenience.
- Multivitamin: Covers micronutrient needs.
- BCAAs: Supports muscle recovery (optional).
- Vitamin D & Omega-3s: For heart and joint health.
- B12: Especially if plant-based.
(Always check with a healthcare provider for your personal needs.)
Recovery Tips
- Daily stretching and foam rolling to prevent injury and improve flexibility.
- 7–8 hours of quality sleep for muscle growth and hormonal balance.
- Hydration: Drink 3–4 liters of water per day.
“Recovery is just as important as training. Take care of your body and it will reward you.” —Arnold
Arnold Schwarzenegger’s Top Training & Diet Tips
Arnold’s legendary results didn’t just come from hard work—they came from smart, consistent habits and a winning mindset. Here are Arnold’s most practical, science-backed tips for anyone serious about building muscle, burning fat, and staying healthy at any age.
1. Prioritize Perfect Form Over Heavy Weights
- Arnold says: “Don’t count the reps. Make the reps count.”
- Focus on slow, controlled reps—feel the muscle working on every set.
- Using lighter weight with great form beats ego lifting every time.
2. Embrace High Volume, But Listen to Your Body
- Arnold’s routines are famously high-volume, but he warns against overtraining.
- “If you’re not recovering, you’re not growing. More isn’t always better.”
- Always rest at least one day per week and take extra rest if you feel run-down.
3. Track Your Workouts for Continuous Progress
- Arnold recorded every set, rep, and weight—so he could beat his best every session.
- Use a workout journal or app to track your lifts and celebrate PRs.
4. Start Every Workout With a Clear Goal
- “You have to have a vision of what you want your body to look like.”
- Visualize your goals and set a target for each session—don’t just “go through the motions.”
5. Fuel Performance With Real Food First
- Arnold’s classic diet: “I ate whole foods—eggs, steak, oatmeal, lots of vegetables.”
- His modern advice: “Most of my meals are plant-based now. It’s good for your heart, and you feel lighter.”
- Prioritize nutrient-dense, whole foods. Use supplements to fill gaps, not as meal replacements.
6. Recover Hard—Stretch, Sleep, and Hydrate
- “You grow outside the gym, not inside.”
- Arnold’s daily routine includes:
- Stretching and foam rolling
- At least 7 hours of sleep
- Drinking plenty of water throughout the day
7. Never Skip Cardio—It’s Key for Longevity
- “In my 20s, I focused only on lifting. Now, I do cardio every day—cycling, walking, swimming.”
- Mix in cardio for heart health, fat loss, and energy.
8. Surround Yourself With Positive People
- Arnold credits his success to a supportive gym crew and mentors.
- Find a community, join a class, or train with friends for motivation.
9. Stay Curious & Keep Learning
- “I still learn something new about training every year. The science changes, but the basics work.”
- Read, follow reputable trainers, and stay open to new methods.
10. Make Fitness Fun
- “Enjoy the process—if you hate your workouts, you’ll quit. Find exercises you love.”
- Try new sports, new classes, or outdoor training to keep things exciting.
For more of Arnold’s wisdom, check out The Pump Club newsletter, his official YouTube channel, and his books.
Sample Arnold Quotes (2025)
- “Strength does not come from winning. Your struggles develop your strengths.”
- “Success is no accident. It’s hard work, perseverance, learning, and loving what you do.”
- “The mind always fails first, not the body. The secret is to make your mind work for you—not against you.”
Frequently Asked Questions
How many days per week did Arnold train?
Six days a week (classic routine), with each muscle hit twice. Today, he trains almost daily but includes cardio and active rest.
Is Arnold vegan now?
No—he is 80% plant-based but still enjoys eggs, fish, and occasional animal protein.
What supplements does Arnold recommend?
Protein powder, multivitamin, B12 (if plant-based), vitamin D, and omega-3s.
Where can I see Arnold’s official workout or latest tips?
Conclusion
Arnold Schwarzenegger’s workout routine & diet plan proves that smart training and eating can deliver lifelong results. Follow his high-volume workouts for muscle, update your diet for longevity, and always train with purpose.