Arnold Schwarzenegger's Mr. Olympia Weekly Workout and Diet: How He Built His Legendary Physique
Arnold Schwarzenegger
Introduction
Arnold Schwarzenegger is a name that is synonymous with bodybuilding. The seven-time Mr. Olympia winner and Hollywood icon is renowned for his impressive physique and dedication to the sport. In this post, we'll delve into Arnold's weekly workout routine and diet during his Mr. Olympia days.
Weekly Workout Routine
Arnold's workout routine during his Mr. Olympia days was intense, with a focus on heavy lifting and compound exercises. He trained six days a week, with Sunday as his rest day.
Arnold Schwarzenegger
Here's a breakdown of his weekly workout routine:
Monday: Chest and Back
Bench Press: 5 sets of 8-12 reps
Incline Press: 5 sets of 8-12 reps
Dumbbell Flyes: 5 sets of 8-12 reps
Chin-ups: 5 sets of 8-12 reps
Bent-over Rows: 5 sets of 8-12 reps
T-Bar Rows: 5 sets of 8-12 reps
Tuesday: Shoulders and Arms
Military Press: 5 sets of 8-12 reps
Dumbbell Press: 5 sets of 8-12 reps
Lateral Raises: 5 sets of 8-12 reps
Barbell Curls: 5 sets of 8-12 reps
Dumbbell Curls: 5 sets of 8-12 reps
Tricep Pushdowns: 5 sets of 8-12 reps
Wednesday: Legs
Squats: 6 sets of 8-12 reps
Leg Presses: 6 sets of 8-12 reps
Leg Curls: 6 sets of 8-12 reps
Standing Calf Raises: 10 sets of 10 reps
Thursday: Chest and Back (repeat)
Friday: Shoulders and Arms (repeat)
Saturday: Legs (repeat)
Diet
Arnold's diet during his Mr. Olympia days was equally intense, with a focus on high-protein foods and nutrient-dense carbohydrates. He consumed up to 5,000 calories a day, with a macronutrient breakdown of 30% protein, 50% carbohydrates, and 20% fat.
Arnold Schwarzenegger
Here's a breakdown of his daily diet:
Breakfast: Three whole eggs, three egg whites, toast, oatmeal, and a protein shake
Snack: Protein bar and a banana
Lunch: Grilled chicken breast, brown rice, and vegetables
Snack: Protein shake and an apple
Dinner: Grilled fish or lean beef, sweet potato, and vegetables
Snack: Cottage cheese and a handful of almonds
Arnold's dedication to his workout routine and diet paid off, as he became one of the most successful bodybuilders in history. His weekly workout routine and diet serve as a blueprint for those looking to achieve a similar level of success in the sport.
Conclusion
Arnold Schwarzenegger's Mr. Olympia weekly workout routine and diet were a crucial part of his success in bodybuilding. With a focus on heavy lifting and high-protein, nutrient-dense foods, Arnold built a legendary physique that continues to inspire and motivate bodybuilders around the world.
Arnold Schwarzenegger
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