Arnold Schwarzenegger, an icon in the fitness and movie worlds, has been pushing the limits of bodybuilding and working out for many years. In the spirit of a fitness role model, as well as the upcoming Arnold Sports Festival, including the Arnold Strongman USA competition, that is annually held in Ohio, we’re introducing the Governator’s most popular workout, so you too can become a champion.
The Governator’s Workout
Also known as the Blueprint To Mass, the Governator’s Workout is a competitive workout program that puts a huge emphasis on nutrition and timing. Not only did Arnold himself train for hours every day of the program, but he focused on getting himself the correct amount of fuel too. You need to have that same level of devotion if you want the same aesthetics Arnold had when he was Mr. Olympia. Otherwise, you’re better off sticking to those 30-minute workout apps on your phone.
One thing to keep in mind throughout this workout is Arnold’s philosophy of “shocking the muscle,” which is generally splitting up your workouts so the muscles never get used to what you’re doing. The sets, reps, weights, and sequencing of the exercises are also free to switch around, so you never feel like you have a routine.
Next thing, you need to make sure you are getting enough protein. The Blueprint To Mass that Arnold swears by had him consuming around 250 grams of protein a day, that’s 1 gram per pound of bodyweight. Arnold’s typical meals included 4-5 eggs and bacon or sprouted grain bread in the morning, a 10-ounce steak, a high-quality protein shake, and plenty of vegetables spread out over 5-6 meals a day. He also made sure to get enough vitamins and minerals by supplementing with a multi-vitamin.
Now, you’re probably not 250 pounds like Arnold was when he was crushing this workout. You still want to aim for 0.7-1.0 gram per pound of weight in order to get the correct amount of protein. On top of that, you want to have enough fuel to be able to do the entire workout, which means you need to time your most energizing meals before the workout and get that protein shake in within 30 minutes after finishing it. Otherwise, you’re going to feel wasted afterward.
Lastly, do some warm-up exercises before getting into this workout. You want your body to be prepared for what’s about to come.
On that note, let’s have a look at the Governator’s most coveted workout routine:
Day 1 &4: Chest, Back, Abs
Recommended Sets: 5 sets x 30, 8, 6, 4, 2 reps
Exercises:
- Barbell Bench Press – use the stripping method (explained below)
- Barbell Incline Bench Press
- Dumbbell Flyes
- Dumbbell Pull-Over
- Wide-Grip Pull-Up
- Bent Over Barbell Row
- Bent Over Two-Dumbbell Row
- Hanging Leg Raise
How to do the stripping method: Upon doing the recommend 5 sets with 30 reps then 8 reps, 6 reps, 4 reps, then 2 reps, remove some of the weight from the barbell and lift for another 5-10 reps. Take off another weight. Lift for another 5-10 reps. Continue without resting until you get to just the bar. Finish off with 20 reps.
Day 2 & 5: Shoulders, Arms, Abs
Recommended Sets: 5 sets x 30, 8, 6, 4, 2 reps
Exercises:
- Clean and Press
- Standing Dumbbell Press
- Front Dumbbell Raise
- Side Lateral Raise
- Lying Triceps Press
- Concentration Curl
- Close-Grip Barbell Bench Press
- Dumbbell One-Arm Triceps Extension
- Upright Barbell Row
- Barbell Curl (1-10 method)
- Include Dumbbell Curl
- Palms-Up and Palms-Down Barbell Wrist Curl Over a Bench
- Decline Crunches
Note: The 1 to 10 method is Arnold Schwarzenegger’s favorite bicep building exercise. It is a high-intensity drop set, equaling 55 reps by the time you finish (1+2+3+4+5+6+7+8+9+10). Because of the intensity of the barbell curls, you may want to do these first.
Day 3 & 6: Legs
Recommended Sets: 5 sets x 30, 8, 6, 4, 2 reps
Exercises:
- Barbell Squat (1 rep maximum effort)
- Good Mornings
- Stiff-Legged Barbell Deadlift
- Leg Extension
- Barbell Lunge
- Standing Calf Raise
- Seated Leg Curl
- Seated Calf Raise
- Cable Crunch
Note: When opting for “maximum effort” on the barbell squat, you should always have a spotter. Maximum effort is otherwise known as the 1RM (1 rep max), where you load up the most weight you can do, push through that, then rest and do it again. Do the barbell squats first, since that is going to be the most challenging exercise on leg day. Do not follow the recommend sets/reps for the barbell squat. All other exercises follow the 5x pattern.
Day 7: Rest
That’s right, even the Terminator took a rest day. You’ve worked hard. Eat well on your rest day. Stretch. Do some self-myofascial release and get ready for another round of chest, back, and abs tomorrow.
Now, some things to keep in mind when doing this workout include the recommended sets and reps. If you are just starting out, there is no way you are going to be able to workout like Arnold did at his peak. You can do a standard 3-4 sets, 12-15 reps to get used to the exercises then start adding in the “shock the muscle” stuff, where you switch up the sets, reps, tempo, and so on. Above all, prioritize your nutrition, mainly protein. Do so, all you’ll start seeing results in as little as a week.
Do you plan on going to the Arnold Sports Festival between Feb 28th to Mar 3rd, 2019 in Columbus, Ohio? It’s bound to be an inspiration. What are you most excited to see? Do you plan on one day competing? Let us know in the comment section below!
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