Arnold's beginner-friendly full-body program from his early Graz days. Train 3× per week (Mon/Wed/Fri) with these 6 compound movements. Built Arnold's base before he moved to advanced splits.
Full Body · 3 days a week · about 60 minutes a session · beginner · goal: Muscle growth · by Arnold Schwarzenegger
Weekly plan
Day A — Full Body
Barbell Back Squat 4 x 10
Barbell Bench Press 3 x 10
Barbell Row 3 x 10
Barbell Overhead Press 4 x 10
Barbell Curl 3 x 10
Weighted Crunch 4 x 15–20
Day B — Full Body
Barbell Back Squat 4 x 10
Barbell Bench Press 3 x 10
Barbell Row 3 x 10
Barbell Overhead Press 4 x 10
Barbell Curl 3 x 10
Weighted Crunch 4 x 15–20
Day C — Full Body
Barbell Back Squat 4 x 10
Barbell Bench Press 3 x 10
Barbell Row 3 x 10
Barbell Overhead Press 4 x 10
Barbell Curl 3 x 10
Weighted Crunch 4 x 15–20
Notes
Train Mon/Wed/Fri. Arnold performed this 3× per week without variation. Progressive overload: add weight when you can complete all reps with perfect form. Rest 60–90s between sets.
General fitness information, not medical advice. Check with a qualified professional before starting a new program or if you have an injury. Lyfta AI · Privacy · Terms