How Arnold Schwarzenegger Built The Best Chest Of All Time

Last Updated on January 7, 2021

Today, it is de rigueur for bodybuilders at all levels to employ some kind of split routine in a training regimen, but it is very rare indeed to find anyone who performs true double splits (as opposed to returning to the gym during the evening to touch up on calves or abs or perform some cardio). The amount of work a double-split routine requires is generally considered excessive and a sure-fire path to overtraining. Yet, for Arnold Schwarzenegger and most of his Gold’s Gym peers of the ’70s, it was the only way to train.

Arnold preferred a two-day split, going six days on and one day off, which means he trained his whole body within two consecutive days, three times per week. That schedule is presented here.

Considering the time and energy investment required for such a program, it’s little wonder that the double split is such a rarity these days. But if you should have the urge to try this act of masochism, you might just find yourself starting to develop a physique reminiscent of Denny Gable, Franco Columbu or Robby Robinson, or maybe even that of Arnold himself.

Arnold’s Double Split

Day 1 Chest, back (Morning) Thighs, calves, abs (Evening)
Day 2 Shoulders, arms (Morning) Calves, abs (Evening)
Day 3 Chest, back (Morning) Thighs, calves, abs (Evening)
Day 4 Shoulders, arms (Morning) Calves, abs (Evening)
Day 5 Chest, back (Morning) Thighs, calves, abs (Evening)
Day 6 Shoulders, arms (Morning) Calves, abs (Evening)
Day 7 Rest

Chest Be Careful

The all-out chest-back workout should be performed only by experienced bodybuilders. Occasionally, even top-level bodybuilders attempting to keep up with Arnold have lost consciousness or, in at least one instance, their lunch. Amateur and intermediate-level bodybuilders interested in utilizing the principles set forth in this regimen are strongly advised to modify the routine to suit their particular level of expertise.

For example, where Arnold might specify five supersets of a pair of exercises, consider performing two or three, with increased rest between supersets, to avoid overtraining and possible injury. As strength and stamina grow, the volume and speed of the workout can be slowly increased.