Lift Vault

Free Programs and Spreadsheets

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

Arnold Schwarzenegger Home Workout Routine Spreadsheet

By
Last updated
Recommended by Lift Vault:
Experience level: , ,
Weeks:
Meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

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.

Schwarzenegger Instagram Post

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

Related Posts

  • Kai Greene Workout Routine Spreadsheet

    Kai Greene's workout routine is a 5 day intermediate to advanced level bodybuilding program. It is a body part split that targets a different muscle group each day: chest & calves, shoulders & forearms, back, legs, and arms. Spreadsheet: Kai Green Workout Routine Overview: Kai…

  • Golden Six Arnold Schwarzenegger Workout Routine

    Arnold Schwarzenegger's workout routine known as "Golden Six" is a 3 day beginner bodybuilding routine that can be run indefinitely. It was used in the early days of Schwarzenegger's training before he started higher volume training programs. While this is often considered a "beginner" program,…

  • Bill Star 5x5 Workout Routine Spreadsheet

    This is a variation of Bill Starr's famous 5x5 program that spawned the now popular Strong Lifts 5x5. Based on weekly linear weight increases, this is a great program for beginner lifters to rapidly add strength. Source

  • Dexter Jackson Workout Routine Spreadsheet

    Dexter Jackson's workout routine is a four day body part split focused on developing maximum muscular hypertrophy. It uses 3 to 4 sets per exercise, often increasing the weight for each set. The routine programs anywhere from 5 to 8 different exercise movements per training…

  • Calum von Moger Workout Routine Spreadsheet

    Calum von Moger's workout routine is a 5 day body part split that focuses on chest, back, shoulders, legs, and arms. It utilizes special bodybuilding techniques like drop sets to help induce muscular hypertrophy. You'll find a spreadsheet for Calum's bodybuilding routine along with a…

  • Kai Greene Workout Routine Spreadsheet

    Kai Greene's workout routine is a 5 day intermediate to advanced level bodybuilding program. It is a body part split that targets a different muscle group each day: chest & calves, shoulders & forearms, back, legs, and arms. Spreadsheet: Kai Green Workout Routine Overview: Kai…

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.