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  1. #1
    Registered User MindAbyss's Avatar
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    Arnold's 6 day workout

    Hi I've been lifting for awhile but recently started getting serious at the beginning of the summer. I own Arnold Schwarzeneger's Encyclopedia to Modern Bodybuilding and have read all of it (around 800 pages worth of knowledge). This is basically where this all comes from.

    His begginer workout plan is a 6 day workout working each body part twice a week and abs 5 times. A couple of people have thrashed my schedule because of rest time but I have not felt overtrained and have seen gains. I started at 5 foot 8 (120 lbs) and now am 130 lbs after two months.

    I would appreciate everyone's oppinion on this plan good or bad.

    I do 4 sets of 8-12, when I reach 12 I add 5 pounds, also alternating some workouts throughout the week

    This plan is straight from the book



    Monday
    Upper Back - Chin Ups, Bent over Barbell Rows, Lying Barbell Rows
    Biceps - Curls, Preacher Curls, 21's
    Forearms - Wrist Curls
    Abs - v ups, Hanging Leg Raises, Mason Twists

    Tuesday
    Chest - Bench Presses, Flys, Around the Worlds
    Shoulders - Clean and Press, Arnold Presses, Lateral raises
    Triceps - Close Grip bench Presses, Skull Crushers, Kickbacks
    Hamstrings - Straight Leg Deadlifts, Romanian Deadlifts, Leg Curls
    Abs - V ups, Hanging Leg Raises, 1 Leg up Crunches

    Wednesday
    Lower Back - Deadlifts, Good Mornings, Hyper Extensions
    Quadriceps - Squats, Lunges, Leg Extensions
    Calves - Calf Raises

    Thursday
    Upper Back - Chin Ups, Bent Over Barbell Rows, Lying Barbell Rows
    Biceps - Reverse Curls, Preacher Curls, Concentration Curls
    Forearms - Reverse Wrist Curls
    Abs - V ups, Hanging Leg Raises, Mason Twists

    Friday
    Shoulders - Millitary Presses, Upright Rows, Bent Over Lateral Raises
    Triceps - Close Grip Bench Presses, Tricep Extensions, 1 arm Extensions
    Hamstrings - Straight Leg Deadlifts, Romanian Deadlifts, Leg Curls
    Abs - V ups, Hanging Leg Raises, 1 leg up Crunches

    Saturday
    Chest - Incline Presses, Incline Flys, Decline Presses
    Lower Back - Deadlifts, Good Mornings, Hyperextensions
    Quadriceps - Squats, Lunges, Leg Extensions
    Calves - Calf Raises

    Sunday
    Abs - V ups, Hanging Leg raises, Mason Twists
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  2. #2
    Registered User polarmike76's Avatar
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    that must be a rediculous ammount of time u spend in dat dere gym
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  3. #3
    Registered User MindAbyss's Avatar
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    No I do it all at home with my Bench for the most part. It takes between 1 - 1.5 hours all together.
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  4. #4
    Becoming the bull jtrean's Avatar
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    i used this same program when i first started and had a good experience with it but eventually, it became too much. go with a 4 day split(4 on-1 off) and you will have better results. if you want size then 12-15 reps like the book says is going to be too much. stick with 5-8 reps for size. good luck
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  5. #5
    Allergic to SumDumGoi bcw1983's Avatar
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    Bad

    Anytime you follow a pro bodybuilders plan your setting yourself up for overtraining. They can sit in the gym for endless hours and countless days due to the cocktail of anabolic steroids they take among other things. If you are a natural trainer, run from this program asap.
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  6. #6
    Banned AudiRS6's Avatar
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    Originally Posted by MindAbyss View Post
    Hi I've been lifting for awhile but recently started getting serious at the beginning of the summer. I own Arnold Schwarzeneger's Encyclopedia to Modern Bodybuilding and have read all of it (around 800 pages worth of knowledge). This is basically where this all comes from.

    His begginer workout plan is a 6 day workout working each body part twice a week and abs 5 times. A couple of people have thrashed my schedule because of rest time but I have not felt overtrained and have seen gains. I started at 5 foot 8 (120 lbs) and now am 130 lbs after two months.

    I would appreciate everyone's oppinion on this plan good or bad.

    I do 4 sets of 8-12, when I reach 12 I add 5 pounds, also alternating some workouts throughout the week

    This plan is straight from the book



    Monday
    Upper Back - Chin Ups, Bent over Barbell Rows, Lying Barbell Rows
    Biceps - Curls, Preacher Curls, 21's
    Forearms - Wrist Curls
    Abs - v ups, Hanging Leg Raises, Mason Twists

    Tuesday
    Chest - Bench Presses, Flys, Around the Worlds
    Shoulders - Clean and Press, Arnold Presses, Lateral raises
    Triceps - Close Grip bench Presses, Skull Crushers, Kickbacks
    Hamstrings - Straight Leg Deadlifts, Romanian Deadlifts, Leg Curls
    Abs - V ups, Hanging Leg Raises, 1 Leg up Crunches

    Wednesday
    Lower Back - Deadlifts, Good Mornings, Hyper Extensions
    Quadriceps - Squats, Lunges, Leg Extensions
    Calves - Calf Raises

    Thursday
    Upper Back - Chin Ups, Bent Over Barbell Rows, Lying Barbell Rows
    Biceps - Reverse Curls, Preacher Curls, Concentration Curls
    Forearms - Reverse Wrist Curls
    Abs - V ups, Hanging Leg Raises, Mason Twists

    Friday
    Shoulders - Millitary Presses, Upright Rows, Bent Over Lateral Raises
    Triceps - Close Grip Bench Presses, Tricep Extensions, 1 arm Extensions
    Hamstrings - Straight Leg Deadlifts, Romanian Deadlifts, Leg Curls
    Abs - V ups, Hanging Leg Raises, 1 leg up Crunches

    Saturday
    Chest - Incline Presses, Incline Flys, Decline Presses
    Lower Back - Deadlifts, Good Mornings, Hyperextensions
    Quadriceps - Squats, Lunges, Leg Extensions
    Calves - Calf Raises

    Sunday
    Abs - V ups, Hanging Leg raises, Mason Twists
    hahahahahaha your 130lbs and basing your workout from Arnolds...HA wow......
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  7. #7
    Registered User Chuck2600's Avatar
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    Do even the pros train like that any more?
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  8. #8
    hello down there BOOM BP's Avatar
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    wow thats wayyy too much. ive been lifting heavy for 4 years and still would not touch that plan.

    go with a 4 day split with a rep range of 6-10 on all your lifts except pullups/dips
    [QUOTE=DeadSonRising;102734791]lets see your vid then brotha,
    lets see anything even close to that..[/QUOTE]
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  9. #9
    Registered User MindAbyss's Avatar
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    Originally Posted by AudiRS6 View Post
    hahahahahaha your 130lbs and basing your workout from Arnolds...HA wow......
    Ya this is sorta like the plan he used when he started at like 15 years old and it's actually called a begginer's workout in his book.

    The advanced workout from the book is every body part 3 times a week which is very insane, I'd kill myself doing that.
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  10. #10
    Equipment Geek Mod Wildtim's Avatar
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    Thats actually nothing like the plan her did when he started lifting.

    He followed Steeve Reeves 5x5 when he started. It is a simple basic 5x5 based around the big compound movements (imagine that).

    It has long been concluded that the plans in that book are pretty much a joke.
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  11. #11
    Banned DMB2012's Avatar
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    Less reading.......more squatting.
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  12. #12
    Registered User MindAbyss's Avatar
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    Originally Posted by Wildtim View Post
    Thats actually nothing like the plan her did when he started lifting.

    He followed Steeve Reeves 5x5 when he started. It is a simple basic 5x5 based around the big compound movements (imagine that).

    It has long been concluded that the plans in that book are pretty much a joke.
    I'll take that into consideration. Thanks
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  13. #13
    hmm Orlando1234977's Avatar
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    Originally Posted by Wildtim View Post
    Thats actually nothing like the plan her did when he started lifting.

    He followed Steeve Reeves 5x5 when he started. It is a simple basic 5x5 based around the big compound movements (imagine that).

    It has long been concluded that the plans in that book are pretty much a joke.
    Who sold you on that nonsense??

    And the volume Steve Reeves did buries what's posted by the op..
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  14. #14
    Registered User 1203's Avatar
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    Originally Posted by MindAbyss View Post
    I'll take that into consideration. Thanks

    You're not the only one.
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  15. #15
    Equipment Geek Mod Wildtim's Avatar
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    Originally Posted by Orlando1234977 View Post
    Who sold you on that nonsense??

    And the volume Steve Reeves did buries what's posted by the op..
    Sorry my memory failed me, it was Reg Parks routine.

    http://forum.bodybuilding.com/showth...hp?t=112649251
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  16. #16
    hmm Orlando1234977's Avatar
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    Originally Posted by Wildtim View Post
    Sorry my memory failed me, it was Reg Parks routine.

    http://forum.bodybuilding.com/showth...hp?t=112649251
    Oh Ok, Reg Park, and I remember that thread actually. I tend to agree however with Defiant1's post..

    http://forum.bodybuilding.com/showpo...&postcount=128

    "Bango, anyone who knows Schwarzeneggers philosophy at all, knows that 1st article is extremely misleading. It is a mix of sound bytes and assumptions.

    It extrapolates how he trained by picking and choosing his words, then making non-sequitor conclusions. But the conclusion does not jibe with HIS accounts of how he actually trained, at least for a majority of time.

    In fact, the whole idea that old school guys did these abbreviated routines exclusively is largely a myth. There is a difference between posting what they recommended to a magazine, and what they ACTUALLY did.

    The idea that he trained from like that from 15-17 like that is total nonsense. Per him."


    That article is using Arnold's name to imply something that isn't really true.
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  17. #17
    Registered User BodyAussie's Avatar
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    yea he def used parks for his very early yrs. i tried that routine a yrrrrs back (7-8yrs ago) when my dads m8 gave me the book. i gained the 1st month, but then OT'd pretty hard if i can recall correctly, i must admit tho my diet an training knowledge all those yrs ago was pretty horrible back then......
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  18. #18
    Training For Chest Hair rdferguson's Avatar
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    If you've gone up 10lb in 2 months, that's good progress. And you sound like you're following a decent progression (start with 8 reps, build up to 12 then increase the weight slightly; however I'd be inclined to give more variance to how much weight you jump based on each individual exercise - anywhere from 1lb to 15lb could be appropriate). But I think you could make the same progress on a lot less. I've found a range of 3-5 seems to be appropriate for a lot of things when it comes to training: 3-5 exercises a day, 3-5 days a week, 3-5 sets per exercise, ~5 reps per set is often recommended, up to 5 min rest between sets...and so forth. Point is, you could get just as much (and possibly more) benefit out of much less, IF the work you do is quality exercises. A lot of the isolation and assistance exercises are often redundant. Take the Wednesday session, for example:

    Wednesday
    Lower Back - Deadlifts, Good Mornings, Hyper Extensions
    Quadriceps - Squats, Lunges, Leg Extensions
    Calves - Calf Raises
    You could probably limit this to squats, deadlifts and calf raises and get the same results. There's a good chance the other exercises are laced with redundancy.
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  19. #19
    Son of Hades OnlyCarnage's Avatar
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    My cousin who is 24 and has been training 6 years (but is very thick and not too smart) recently bought the book and said he wanted to start those routines. I laughed at him.

    It's too much man, especially to do consistently. You may power through the initial exercises but eventually you will slow down and draw the workout over 2 hours or more. I did it when I first started too - re-adapted myself to a 3-4 day split and that works dreams.
    I am part of a Degenerate Elite.

    Everyone grows up being told the same thing. Be nice to other people. But beat out the competition! "You're special." "Believe in yourself and you will succeed." But it's obvious from the start that only a few can succeed...
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  20. #20
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    I dont get it that some people think this is a big routine.
    When I train I do either 5x5 or 4x8 on a minimum of 13 exercises and I am usually done in 45 mins.
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  21. #21
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    Originally Posted by OnlyCarnage View Post
    My cousin who is 24 and has been training 6 years (but is very thick and not too smart) recently bought the book and said he wanted to start those routines. I laughed at him.

    It's too much man, especially to do consistently. You may power through the initial exercises but eventually you will slow down and draw the workout over 2 hours or more. I did it when I first started too - re-adapted myself to a 3-4 day split and that works dreams.
    Tis true, its too much for a normal person to do. If you have nothing else to do in the day, so are able to rest and nap and then ensure you have at least 8 hours sleep then maybe you would be able to handle it...and being pumped full of roids probably helped him a lot.

    Personally it takes my chest 4-5 days to recover fully anyway and often other parts can take 3-4 days to step aching if I really blast them. So a 3-4 day routine works better for me
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    Originally Posted by Orlando1234977 View Post
    Oh Ok, Reg Park, and I remember that thread actually. I tend to agree however with Defiant1's post..

    http://forum.bodybuilding.com/showpo...&postcount=128

    "Bango, anyone who knows Schwarzeneggers philosophy at all, knows that 1st article is extremely misleading. It is a mix of sound bytes and assumptions.

    It extrapolates how he trained by picking and choosing his words, then making non-sequitor conclusions. But the conclusion does not jibe with HIS accounts of how he actually trained, at least for a majority of time.

    In fact, the whole idea that old school guys did these abbreviated routines exclusively is largely a myth. There is a difference between posting what they recommended to a magazine, and what they ACTUALLY did.

    The idea that he trained from like that from 15-17 like that is total nonsense. Per him."


    That article is using Arnold's name to imply something that isn't really true.
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    Originally Posted by arnoldoz View Post
    I dont get it that some people think this is a big routine.
    When I train I do either 5x5 or 4x8 on a minimum of 13 exercises and I am usually done in 45 mins.
    52 sets minimum in 45 minutes? Do you rest for 20 seconds
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    wayy ttoo much volume, screw arnold, take your own route Starting Strength, eat everything in sight, get a good nights sleep!
    A man can be strong but if he cannot use that strength quickly, he is not powerful.
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    what is "to much volume"? I do 3x5 of my compounds and then 4x8 of my accessory work. Plus I lift 6x a week. Works good for me, just have to have a solid plan of progression going into it.
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    Originally Posted by LiftHeavy85 View Post
    what is "to much volume"? I do 3x5 of my compounds and then 4x8 of my accessory work. Plus I lift 6x a week. Works good for me, just have to have a solid plan of progression going into it.
    That's a lot of accessory work. You must use mad light weight.
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    Originally Posted by DMB2012 View Post
    Less reading.......more squatting.
    couldnt of said it better myself.
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    It is a crazy routine but it worked for me when I was a teen. At 15 I was 135lbs at 17 I was 205. By bench went from 90 to 365 and Squats from 100 to 405. My training partner and I trained 2x a day 5-6 days a week plus had to pedal our bikes 11 miles a day to and from school and the gym. We ate everything in sight and then some.

    7000 cal drinks, whole pies, 2 dinners at the local restaurant and on and on. We did everything wrong by today's standards and yet we got real strong and fairly big.

    Test was high as well as our desire to be different. It worked. Burned out - you bet but then you sleep for 5 days and get back at it. Hell, we even had labor jobs on the weekend to make food money. Crazy works sometimes, that's all I got to say about that.
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    Originally Posted by mas43 View Post
    wayy ttoo much volume, screw arnold, take your own route Starting Strength, eat everything in sight, get a good nights sleep!
    I love how everyone on this board is so much smarter than Arnold on what makes a good bodybuilding routine.

    To the OP - I've followed his routines from the Encyclopedia with a lot of good success. You'll never know how well it works for unless you try it.
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    Originally Posted by Wildtim View Post
    Thats actually nothing like the plan her did when he started lifting.

    He followed Steeve Reeves 5x5 when he started. It is a simple basic 5x5 based around the big compound movements (imagine that).

    It has long been concluded that the plans in that book are pretty much a joke.
    Reg Parks 5x5! Not Steve Reeves! My bad I see you've corrected yourself.
    Last edited by TrevorLRoss; 08-18-2010 at 11:43 AM.
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