Arnold Schwarzenegger has his own workout split, and it’s brutal. But in retrospect, the seven-time Mr. Olympia wouldn’t advise beginners to follow it. Quite the opposite, actually.
- Schwarzenegger recently discussed some of the tenets found in his seminal bodybuilding manual, The Encyclopedia of Modern Bodybuilding, that he no longer agrees with.
“The Encyclopedia is timeless,” said Schwarzenegger. Decades divorced from his last appearance on a bodybuilding stage, though, and Schwarzenegger seems to have reevaluated a few of his positions — including how he believes all gymgoers should train, at least in the beginning.
Arnold Schwarzenegger on Bodybuilding Splits
During a Sep. 27, 2024 Q&A in his newsletter, Arnold’s Pump Club, Schwarzenegger was asked how he feels about his Encyclopedia 25 years after it was last updated. He seemed to enjoy the question.
- “If I were to revise it, it will take me a while,” said Schwarzenegger. He then pivoted to a rather interesting comment: “I’d start everyone on full-body workouts no matter their experience level to master the basics.”
Considering nearly all bodybuilders follow some form of body part split — Schwarzenegger included, who frequently enjoyed two-a-day sessions as well — it’s an interesting statement from one of bodybuilding’s all-time greats.
Schwarzenegger’s rationale is couched in the importance of mastering the fundamental movement patterns that support all bodybuilding exercises; squats, hinges, presses, rows, and so on.
- “I love how people tell me a workout with a squat, a bench, and a row to start isn’t ‘advanced’ — if you master those to the point you can lift more than before, it’s all you need,” Schwarzenegger finished.
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Benefits of Full-Body Workouts for Bodybuilding
Schwarzenegger makes strong points, especially for beginners. If you fall into that camp, here are a couple of factors worth considering when deciding on a workout split:
- Full-body workouts are time-efficient and usually have you in the gym two or three days per week.
- You get plenty of opportunities to practice your technique on compound exercises like squats, deadlifts, and press variations.
- Training your entire body at once burns plenty of calories, especially if you keep your rest times brief.
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Sample Full-Body Workout for Bodybuilding
If Schwarzenegger’s sermon on lifting fundamentals tickled your fancy, you might want to give full-body training a go for yourself. Here’s a straightforward three-day beginner-friendly workout:
Day 1
- Back Squat: 3 x 8
- Romanian Deadlift: 2 x 8
- Barbell Row: 3 x 10
- Chest Flye: 2 x 12
- Calf Raise: 3 x 15
Day 2
- Bulgarian Split Squat: 3 x 8
- Seated Leg Curl: 3 x 12
- Incline Dumbbell Bench Press: 3 x 12
- Pull-Up: 2 x AMRAP
- Cable Crunch: 2 x 15
Day 3
- Deadlift: 3 x 5
- Dumbbell Shoulder Press: 3 x 8
- Reverse Pec Deck: 3 x 12
- Preacher Curl: 3 x 12
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Featured Image: @arnoldrarepics / Instagram
