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Home » Programs » Bodyweight Workout Programs » Arnold Schwarzenegger Home Workout Routine Spreadsheet

Arnold Schwarzenegger Home Workout Routine Spreadsheet

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By Kyle Risley
Last updated June 29, 2023

Recommended by Lift Vault: Recommended

Experience level: Advanced, Beginner, Intermediate

Weeks: Indefinite

Meet prep program: No

Program goal: Bodyweight

Uses RPE: No

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Arnold Schwarzenegger took to Instagram yesterday to share an old home bodyweight workout of his, which he also shared on Reddit. The workout consists of push ups, sit ups, bent over twists, bent leg raises, squats (aka knee bends), calf raises, and chin ups.

Each bodyweight exercise is performed for a different number of reps depending on the individuals strength level: beginner or advanced.

A full break down of each exercise and its different rep ranges is below, along with highlights from Schwarzenegger’s Reddit post.

For another program influenced by Arnold, check out the infamous Arnold Split.

Table of Contents

  • 1 Schwarzenegger Instagram Post
  • 2 Spreadsheet: Arnold Schwarzenegger Home Workout
  • 3 Arnold Schwarzenegger Home Workout Exercises
    • 3.1 Push Ups
    • 3.2 Dips between chairs
    • 3.3 Row between chairs
    • 3.4 Sit-ups
    • 3.5 Bent-leg raises
    • 3.6 Bent-over twists
    • 3.7 Squats (aka knee bends)
    • 3.8 Calf raises
    • 3.9 Chin-ups
  • 4 Schwarzenegger Demonstrations of Each Exercise
  • 5 VIDEO: Arnold’s Bodyweight Workout Routine for Home

Schwarzenegger Instagram Post

 

View this post on Instagram

 

There are a lot of things we can’t control during this crisis, so we need to focus on what we can control. I wrote up my old no-gym required workout for all of you, as promised, because we can control our fitness. Link in bio for the program (it is obviously free).

A post shared by Arnold Schwarzenegger (@schwarzenegger) on Mar 20, 2020 at 10:48am PDT

Spreadsheet: Arnold Schwarzenegger Home Workout

Arnold Schwarzenegger Home Workout | LiftVault.com

Arnold Schwarzenegger Home Workout Exercises

You can perform the total rep counts in as many sets as you’d like.

For example, if you decide to perform 60 reps, you can do that in 10 sets of 6 reps, 6 sets of 10 reps, 4 sets of 15 reps, etc.

This routine can be performed every other day, so 3-4x per week.

Push Ups

Beginner: 25 Reps

Advanced: 50 Reps

Dips between chairs

Beginner: 20 Reps

Advanced: 50 Reps

Row between chairs

Beginner: 30 Reps

Advanced: 50 Reps

Sit-ups

Beginner: 30 Reps

Advanced: 100 Reps

Bent-leg raises

Beginner: 25 Reps

Advanced: 50 Reps

Bent-over twists

Beginner: 25 Reps

Advanced: 50 Reps

Squats (aka knee bends)

Beginner: 25 Reps

Advanced: 50-70 Reps

Calf raises

Beginner: 25 Reps

Advanced: 50 Reps

Chin-ups

Beginner: 10 Reps

Advanced: 30 Reps

Schwarzenegger Demonstrations of Each Exercise

You can scroll through the album below to see demonstrations of each exercise from Arnold.

Arnold’s Stay at Home Workout

VIDEO: Arnold’s Bodyweight Workout Routine for Home

Stay at home, Stay Fit
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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: Bodyweight Workout Programs, Programs
Tagged With: 3 Day Workout Plan, 4 Day Workout Plan
Squat frequency: 3, 4


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