Arnold Schwarzenegger’s Blueprint for Mass: Part 1- Overview and Training


“Behind every legacy, there is a legend!”

Yes and this very quote fully fit on 7 times Mr. Olympia and Hollywood sensation- Arnold Schwarzenegger. Every bodybuilder or transformation enthusiast gets motivation from him but rare are those who follow his blueprint.

Now, you will be asking what his blueprint is. Before your mind jumps anywhere else let me unveil the mystery; blueprint is a full design and sketch of any program or process, and today we will be sharing the full bodybuilding layout of Mr. Schwarzenegger which will blow your mind.

We will be sharing his whole blueprint that will include his overview, workouts, meal plan, and supplementation. As his whole blueprint has a lot of things to cover; therefore, we have decided to split the whole topic into two articles. In this part, we will be seeing the overview and iron lifting part only:


“Not every legend is a myth; some are flesh and blood who walks among us!”

These are some of his words that speak about his legacy, blood, iron, and sweat.  Though he doesn’t need any introduction but as we are looking into his whole journey, it’s worthy to share some of his backgrounds:

Arnold Schwarzenegger was born on July 30, 1947, near Graz region of Austria. Since from his childhood, he was fantasized by the bodybuilders like Reg Parker, a bodybuilder, and star in B-level Hercules movies but was never supported by his family, especially from his dad and brother’s end. In spite of the fact that he was never supported by his peers, he turned up to become one of the living legends in the- bodybuilding industry.

Do you want to know how?

Because of his vision and mental clarity; yes, right from the age of 15, he was quite clear about his goal in the life- he wanted to become the best bodybuilder of the planet. At the teenage, where many of us are dubious about our mission, he was pretty focused in his objective.

So the vision to not become the better but the best was the inner motivation which keeps him going. Now let’s check the physical part; how he changed his vision to reality:

Arnold’s Blueprint for mass (training part):

“There are no shortcuts- everything is reps, reps, and reps!”

Yes, this is the ultimate secret of his muscle mass. In fact, his whole bodybuilding style is based upon old-school exercises that are fundamental in nature & result oriented but filled with pain and struggle.

  • Basics are the best

Though many of us will be surprised but Mr. Commando gives more importance to basic exercises like squat racks, clean & press, snatch or the upright row from the floor over modern day’s exercies on machine. Let me share his statement to make you believe:

“The biggest mistake being made in bodybuilding today is that people aren’t covering basic exercises!”

Now, you might be thinking that by saying basic exercises, he means easy workouts, right? Wrong, by stating fundamentals workouts, he means going hard on bodybuilding roots to experience unbelievable growth.

So allow me to share some epic exercises from the blueprint of Arnold for each body part. Starting from the chest:

  • Flye exercises for flying Chest

“Women love men who have a broader frame!”

And who else have best frame than our Arnold; the bench press, the incline press at different angles, and the dumbbell flye are the top three chest exercises for a wider torso, approves Schwarzenegger.

Here’s the kicker:

In his golden words, going all the way out on the dumbbell flye- as far as possible- and then touching them again will make the difference that even a machine can’t replace.

  • Rowing without support for a Jacked back

Yes, he approves rows without support on the chest for thickness; all you need to do is free your body and allow the lower back to hold you up while doing the bent-over rowing. Apart from dumbbell rows, he was indulged in T-bar row, chin-ups, and bent over the barbell.

So if you want to achieve some serious thickness, start doing row movements.

  • Alternate your weights for best biceps

Remember metabolic rate?

Yes, if you are doing reps with same weight then your biceps adapts that and overall metabolic rate slows down, and eventually growth will be stopped. Arnold knew this phenomenon and look what arsenal was there in his arms for this situation:

“I use to shock my biceps by doing curls reps; first rep with 275 pounds, 2 reps with a little less weight, and then 3 reps with a little less and so on and so forth.”

In addition to this, Arnold relied on barbell curl to build thick biceps but at the same time, uses dumbbell curls & concentration curls to isolate his flippers.

That’s not all…

For triceps, he engaged himself in lots of narrow bench presses first followed by triceps push downs and overhead triceps extensions respectively.

  • Include “Arnold Presses” in your routine for best shoulders

“Shoulder’s do same things for men that waist does for women!”

Yup, and that’s enough to show the importance of shoulders. So let’s see what advice Mr. Arnold has for us:

“My shoulders were built by barbell presses, behind-the-neck presses, lateral raises, military presses, and dumbbell presses; presses behind the neck and a special dumbbell press which would stretch out my front delt at the bottom and fully flex it at the top were some of my best tricks for sexy shoulders.”

So guys what are you waiting for, check Arnold Presses before its too late.

  • Squat for Legs and Sit-Ups for Abs

“Legs are the foundations of the human body!”

And for this very reason, he uses to do back squats, front squats, leg extensions, lunges, single-leg deadlifts, good morning exercises, and a lot of leg curls.

Last but not the least- abs; leg raises, knee raises, crunches, and sit-ups were some of the movements that he uses to do in his regular training for perfect abs. Believe it or not, he uses to do 500 reps of  “Roman chair sit-ups” on a normal day.


In a nutshell, we can easily analyze that how his clear vision and immense hard-word has converted him from a nobody to world’s renowned celebrity.  Moreover, the blueprint of planet’s best bodybuilder has proved that there is no shortcut for the chiseled body.

So this is all we have in this section of Arnold’s blueprint for mass. Don’t forget to check our upcoming post for Schwarzenegger’s meal plan and supplementation for mass. Till then stay safe and have a great day!


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