Arnold Schwarzenegger

Arnold Schwarzenegger

Bodybuilder/Actor/Politician
Born: 1947

Born in Austria, Arnold Schwarzenegger is a multi-talented self-made man who moved from bodybuilding to acting to filmmaking to business and then to politics, holding the position of governor of California from 2003-2011. He won the Mr. Olympia contest 7 times, the Mr. Universe 4 times and was the youngest to claim it at age 20. He has a Golden Globe Award and a star on the Hollywood Walk of Fame and has 17 million followers on Instagram. He is an activist for several charities including the Special Olympics, and the After-School All-Stars. Schwarzenegger owns a film production company called Oak Productions. He is also the founder of the Schwarzenegger Institute for State and Global Policy. He is 6 feet 2 inches tall and weighs 235 lbs.

Known For:

Arnold Schwarzenegger’s Diet

Summary

When he was training, Schwarzenegger ate 5-6 meals per day, and although supplements weren’t nearly as sophisticated back in the 1970s, he took a few. He consumed about 4,000 calories and 250 grams of protein each day. He would eat carbs within a 1/2 hour after finishing a workout and drink protein shakes when he wanted to bulk up.

Estimated Macros

  • Medium Carbs 40% 40%
  • Medium Fat 40% 40%
  • High Protien 80% 80%

Diet Details

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Pre- & Post-Workout

Before a workout, Schwarzenegger would take a creatine-free supplement with agmatine. After his workout, he’d take a creatine powder to aid in recovery, BCAA nitrates, and complex carbs dissolved in whole milk for some healthy fats.

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Eat Your Meat

Schwarzenegger often enjoys 12oz. of grilled meat or fish with vegetables or a salad, nuts and olive oil for dinner.

What to Eat

R

Meat

R

Fish

R

Eggs

R

Nuts/nut Butters

R

Vegetables

R

Avocados

R

Sweet Potatoes

R

Olive Oil

R

Whole Milk

R

Cottage Cheese

R

Oatmeal

R

Brown Rice

What to Avoid

Q

Sugar

Q

Junk Food

Q

Refined Foods

Q

Processed Foods

Q

Soft Drinks

Q

Hydrogenated Fats

Q

Artificial Ingredients

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Schwarzenegger on Health

‘Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted.’

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Schwarzenegger on Limits

‘The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it[…]’

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Schwarzenegger on His Diet

‘I eat the same things I did 50 years ago and it works.’

Arnold Schwarzenegger’s Fitness Routine

Weekly Routine

Maximum Intensity

Schwarzenegger used high frequency, high volume techniques to develop his imposing musculature. He would go all-out on every set, and not try to save energy for the next one.

Train for the Gain

Schwarzenegger worked out every day except Sunday and focused on the most important body parts twice per week.

It’s Shocking

Schwarzenegger used the ‘shocking principle’ which means not doing the same number of reps or sets week after week. This ‘surprised’ his muscles and made them even bigger and stronger.

Exercise Style

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An Arnold Schwarzenegger Routine

At his peak, he could lift:
Deadlift: 710 lbs.
Squat: 545 lbs.
Clean & Jerk: 298 lbs.
Bench press: 500 lbs.
Snatch: 243 lbs.
Clean & press: 264 lbs.

Z

Monday & Thursday

Chest, Abs & Back
Do 5 sets x 30,12,10, 8, 6 reps. 45 second rest between sets of the following:
Flat barbell bench press
Barbell incline bench press
Dumbbell fly
Dumbbell pull-over
Bent-over barbell row
Bent-over 2 dumbbell row

Wide grip chin-up: 4 sets x repeat to failure. 45 second rest between sets.

Hanging leg raise: 5 sets x 25 reps. 45 second rest between sets.

Z

Tuesday & Friday

Shoulders, Biceps & Triceps, Abs
Do 5 sets x 30,12,10, 8, 6 reps. 45 second rest between sets of the following:
Standing dumbbell press
Front dumbbell raise
Lateral raise
Upright row
Barbell curl
Incline dumbbell curl
Upright row
Close-grip barbell bench press
Barbell skullcrushers
Dumbbell 1-arm triceps extension
Wrist curls
Reverse wrist curls

Decline sit-up: 25 reps. 45 second rest between sets.
Clean & press: 5 sets x 5 reps. 45 second rest between sets.

Z

Wednesday & Saturday

Legs
Do 5 sets x 8-12 reps. 45 second rest between sets.
Barbell squat
Stiff-legged barbell deadlift
Barbell lunge
Leg extension
Seated leg curl
Standing calf raise
Seated calf raise
Good Morning: do once per week
4 sets of kneeling cable crunch 25 reps. 45 second rest between sets.

Sunday: Recover

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Schwarzenegger on Bodybuilding

‘Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach.’

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Schwarzenegger on Fitness for Kids

‘You can’t tell a kid that it’s time to exercise; that’s a turn-off…you have to say, Let’s go to the park and have some fun.’

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Schwarzenegger on Building Muscle

‘The last 3 or 4 reps are what makes the muscles grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain, no matter what happens.’

Arnold Schwarzenegger’s Supplements

Multivitamin

Multivitamin

To fill in any gaps in nutrition, a multivitamin is always a safe bet.

Get it here

Creatine

Creatine powder

For increased strength and improved recovery, Schwarzenegger would take a creatine powder after his workout.

Get it here

5-htp

5-HTP

For improving the sleep cycle and maximizing muscle growth, Schwarzenegger would take 5-HTP before bed.

Get it here

Protien Powder

Plant Protein

Made from pea and pumpkin, this protein supplement offers all the essential amino acids in a vegan-friendly form.

Get it here

Agmatine

Agmatine

Schwarzenegger would take a creatine-free supplement of agmatine before working out.

Get it here

Weight Gainer

Weight gain powder

Schwarzenegger would take a weight gain powder with BCAAs a couple of times a day when he needed to bulk up.

Get it here

ladder

Energy

The Energy supplement fights fatigue and improves mental focus.

Get it here

Protein Powder

Whey Protein

This whey protein supplement offers a mix of fast- and slow-digesting proteins to support muscle gain, weight loss, and overall health.

Get it here

Arnold Schwarzenegger’s Lifestyle

Early Start

Schwarzenegger started training when he was just a young teen after his soccer coach took him to a gym after practice one day. He became so determined, he would break into gyms when they were closed on the weekend.

Jack-Of-All-Trades

Besides being Mr. Universe, the Terminator and the Governator, Schwarzenegger had successful businesses in brick-laying, selling gym-equipment and supplements when he first moved to the US.

On His Own Dime

When Schwarzenegger was Governor of California, he refused to draw a salary and travelled at his own expense.

Behold, the Chicken Man

When Schwarzenegger was first training, he noticed his upper body was developing well but his legs were still skinny. To motive himself, he slit his pants up to the thigh. People laughed at his chicken legs, which motivated him to work harder.

At His Own Risk

Because of his unusual build, Schwarzenegger performed many of his own stunts, and was severely injured in ‘Conan the Barbarian’ when the dogs who were chasing him caused him to fall on some rocks.

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Schwarzenegger on Life

‘For me, life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.’

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Schwarzenegger on His Many Talents

‘I didn’t leave bodybuilding until I felt that I had gone as far as I could go. It will be the same with my film career. When I feel the time is right, I will then consider public service. I feel that the highest honor comes from serving people and your country.’

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Schwarzenegger on Strength

‘Strength does not come from winning. Your struggles develop your strengths.’

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Schwarzenegger on Being Unique

‘The worst thing I can be is the same as everybody else. I hate that.’

Recommended Charities

Dimensional Fund Advisors

Dimensional Fund Advisors

Special Olympics

Special Olympics

After-School All-Stars

After-School All-Stars

Habitat for Humanity

Habitat for Humanity

BARBARA DAVIS CENTER FOR CHILDHOOD DIABETES

Barbara Davis Center for Childhood Diabetes

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