Arnold Schwarzenegger remains a global emblem of muscle building and fitness. Known as “The Austrian Oak,” he has motivated numerous generations to enhance their fitness, grow muscle, and showcase their physical form. Many people are curious about the exercise routine and dietary habits of Arnold Schwarzenegger to attain a formidable physique.
In this article, we will dissect the nutritional and exercise strategies Arnie used to secure seven Mr. Olympia titles and later transition into a thriving Hollywood career. Even after decades away from the spotlight, Arnold boasts a physique that surpasses many.
The “Terminator” actor offers two crucial principles for those aiming to get fit: “If you don’t find the time, if you don’t do the work, you don’t get the results” and “Don’t be afraid to fail. You can’t always win, but don’t be afraid of making decisions.” With these in mind, let’s delve into how Arnold sculpted his iconic body.
What is Arnold Schwarzenegger’s Diet Like?
As Arnold Schwarzenegger aged, his diet underwent significant transformations. Nowadays, he primarily follows a vegan lifestyle. However, during his peak bodybuilding years, his diet was quite different. Presently, Arnold’s diet is about 80% vegan, helping him manage his cholesterol levels.
Despite this, he still relies on protein sources like eggs, salmon, chicken, veggie burgers, and protein shakes. He has always adhered to the principle of consuming at least one gram of protein per pound of body weight. During his bodybuilding prime, Arnold weighed roughly 250 pounds, demanding a high protein intake.
Moreover, the “Austrian Oak” consumed an abundance of grains, vegetables, micronutrients, and fats, not shying away from saturated fats found in red meat, bacon, and egg yolks. His primary aim was to build quality mass with sufficient calorie intake.
Arnold would typically eat five to six meals daily, supplemented with protein shakes and a variety of vitamins and minerals, amounting to approximately 3,825 calories per day. On cheat days (Sundays), he indulged in higher-calorie foods like cheeseburgers with fries, pizza, pie, and other junk foods.
What Carbs did Arnold Consume?
Bodybuilders often reduce carbohydrates while increasing protein and fat intake when preparing for competitions. During bulking phases, however, carbohydrates form a significant part of their diet, and Arnold adhered to this principle. Here are the carbohydrate-rich foods Arnold included:
- Bread/ Ezekiel Bread: Arnold favored Ezekiel bread (sprouted whole grain bread) for its slow energy release, absence of added sugars or refined wheat, and diverse cereal grains. Nonetheless, he also consumed regular bread sandwiches.
- Cereals: For a quick energy boost before workouts, Arnold often had cereal with milk for breakfast.
- Rice/ Brown Rice: Among Arnold’s primary carb sources, brown rice provided extra fibers and high-quality carbohydrates with a low glycemic index.
- Potatoes: Baked potatoes were a favorite for bulking.
- Green Vegetables: Including vegetables like broccoli, cabbage, and spinach provided essential micronutrients and supported healthy digestion.
- Fruits: Arnold enjoyed fruits for their natural sugars, vitamins, minerals, and other vital nutrients.
- Pasta: Occasionally, Arnold added pasta with cheese for a high-carb meal.
Where Did Arnold Source His Protein?
Protein is the cornerstone of any bodybuilder’s diet. Arnold utilized various common sources to meet his daily protein intake, which equated to one gram per pound of body weight. Weighing around 250 lbs, he consumed approximately 250 grams of protein daily.
Here are the protein-rich foods Arnold included to meet his protein requirements:
- Meat: Beef, with 23 grams of protein per 100 grams, was a staple in Arnold’s diet.
- Poultry: Chicken, especially chicken breast (32 grams of protein per 100 grams), was another frequent choice.
- Bacon/Sausage: Although not lean mass sources, bacon and sausage were part of Arnold’s calorie-dense foods.
- Fish: Arnold incorporated fish like salmon and tuna into his meals.
- Eggs: Starting his day with 4 to 5 whole eggs was a regular practice for Schwarzenegger.
- Dairy Products: Milk, cottage cheese, and other dairy products were also prominent in Arnold’s diet.
Which Fats & Fibers did Arnold Consume?
Arnold Schwarzenegger incorporated various fat and fiber sources into his nutrition regimen. He included egg yolks to obtain high-density lipoprotein (HDL). In addition, he consumed these fats and fibers consistently:
- Nuts: Almonds, cashews, walnuts, and peanuts were Arnold’s top choices due to their beneficial fats and fibers, which support healthy gut bacteria.
- Avocados: Arnold enjoyed avocados for their excellent supply of unsaturated fats.
- Oats: Arnold regularly included oats in his meals, typically topped with a bit of honey.
What is the Workout Routine of Arnold Schwarzenegger?
Given his high-calorie diet, it’s expected that Arnold Schwarzenegger must undertake an intense and challenging workout regimen. However, he has eased it somewhat in his later years. Nonetheless, if you seek inspiration, we provide the workout plan Arnold followed during his peak.
In his autobiography “Encyclopedia of Modern Bodybuilding,” Arnold mentioned his habit of targeting the key muscle groups twice weekly. He also detailed his entire routine in a 1991 edition of Muscle Magazine, which we outline below.
During his peak, Arnold would spend approximately four to six hours daily in the gym, exercising different muscle groups. Even at 76, he remains committed to the gym, working out around 1.5 hours daily, split between 30 minutes of weight lifting and 45-60 minutes of cycling.
Arnold’s Workout Plan A: Monday, Wednesday, and Friday:
Split: Morning and afternoon training sessions
1 – Chest Exercises:
- Bench press: 5 sets of 6-10 reps
- Cable crossovers: 6 sets of 10-12 reps
- Flat bench flyes: 5 sets of 6-10 reps
- Dumbbell pullovers: 5 sets of 10-12 reps
- Incline bench press: 6 sets of 6-10 reps
- Dips: 5 sets, each one to failure
2 – Back Exercises:
- Wide-grip chin-ups: 6 sets to failure
- Pulley rows: 6 sets of 6-10 reps
- T-bar rows: 5 sets of 6-10 reps
- Straight-leg deadlifts: 6 sets of 15 reps
- One-arm dumbbell rows: 5 sets of 6-10 reps
3 – Leg Exercises:
- Leg presses: 6 sets of 8-12 reps
- Leg curls: 6 sets of 10-12 reps
- Barbell lunges: 5 sets of 15 reps
- Leg extensions: 6 sets of 12-15 reps
- Squats: 6 sets of 8-12 reps
4 – Calf Exercises:
- Standing calf raises:10 sets of 10 reps
- Seated calf raises: 8 sets of 15 reps
- One-legged calf raises (with weights): 6 sets of 12 reps
5 – Forearm Exercises:
- Wrist curls: 4 sets of 10 reps
- Reverse barbell curls: 4 sets of 8 reps
- Wright roller machine: 4 sets to failure
6 – Ab Exercises:
Various crunches: 5 sets to failure
Arnold’s Workout Plan B: Tuesday, Thursday, and Saturday:
Split: Morning and afternoon training sessions
1 – Biceps Exercises:
- Barbell curls: 6 sets of 6-10 reps
- Seated dumbbell curls: 6 sets of 6-10 reps
- Dumbbell concentration curls: 6 sets
- 6 to 10 repetitions per set
2 – Triceps Exercises:
- Close-grip bench presses: 6 sets of 6-10 repetitions
- Pushdowns: 6 sets of 6-10 repetitions
- Barbell French presses: 6 sets of 6-10 repetitions
- One-arm dumbbell triceps extensions: 6 sets of 6-10 repetitions
3 – Shoulder Exercises:
- Seated barbell presses: 6 sets of 6-10 repetitions
- Lateral raises: 6 sets of 6-10 repetitions
- Rear-delt lateral raises: 5 sets of 6-10 repetitions
- Cable lateral raises: 5 sets of 10-12 repetitions
4 – Calves Exercises:
- Standing calf raises: 10 sets of 10 repetitions
- Seated calf raises: 8 sets of 15 repetitions
- One-legged calf raises (with weights): 6 sets of 12 repetitions
5 – Forearm Exercises:
- Wrist curls: 4 sets of 10 repetitions
- Reverse barbell curls: 4 sets of 8 repetitions
- Wright roller machine: 4 sets to failure
6 – Abs Exercises:
Various types of crunches: 5 sets to failure
You can tailor this regimen to fit your physical condition and timetable. The best division is to train a specific body part in the morning and complete the rest in the afternoon.
Which Supplements does Arnold take?
In conjunction with his diet and workouts, Arnold Schwarzenegger also used supplements to maintain his impressive physique. Here are the supplements that Arnie regularly included in his routine:
- Arnold Schwarzenegger Series Iron Pack (Multivitamins) – After his breakfast
- Arnold Schwarzenegger Series Iron Pump – Prior to his exercise session
- Arnold Schwarzenegger Series Iron CRE3 – Following his workout
- Arnold Schwarzenegger Series Iron Mass – Post-workout and after his third meal
- Arnold Schwarzenegger Series Iron Dream – Before bedtime
Supplements assist our bodies in recovery, muscle gain, and overall health maintenance. If you’re striving for your ideal physique, incorporating high-quality supplements can significantly contribute to your progress.
Final Take:
Fitness and bodybuilding devotees can glean numerous insights from Arnold Schwarzenegger’s dietary and exercise regime. He is a motivational icon who has significantly influenced the modern bodybuilding landscape. You can also explore his books, interviews, podcasts, and more to absorb knowledge from his journey.
Here are some key lessons we gleaned from Arnold Schwarzenegger’s way of life:
- Educate yourself about nutrition.
- Track and consume sufficient protein.
- Eggs with yolk are more beneficial.
- Avoid sugary and fat-free foods.
- Quantify and log your macros.
- Be disciplined and push yourself to exercise.
- Do not let setbacks deter you.
- Take your supplements, particularly multivitamins, consistently.
- Rest is as crucial as training.
- Quality sleep is essential for productivity.
This concludes our guide. Feel free to share any additional learnings in the comments.
Frequently Answered Questions:
Is Arnold Schwarzenegger vegan now?:
Yes, Arnold Schwarzenegger is currently about 80% vegan. However, he still relies on eggs, salmon, chicken, veggie burgers, and protein shakes for his protein intake, as stated in a recent interview. His partial vegan diet has assisted in reducing his cholesterol levels.
How many calories did Arnold eat in a day?:
During his peak bodybuilding years, Arnold Schwarzenegger consumed around 3,825 calories daily. He disclosed this during a Reddit Q&A session. Arnie typically ate five to six large meals, accompanied by supplements, protein shakes, and snacks. It was not uncommon for bodybuilders of that era to consume as much as 5,000 calories per day.
How much protein did Arnold eat a day?:
In an interview with Entertainment Tonight, Arnold Schwarzenegger mentioned that he consumed about 250 grams of protein each day, corresponding to his body weight of 250 pounds. He adhered to the guideline of one gram of protein per pound of body weight, which led to a diet rich in eggs, meat, and other protein sources.
How many hours a day does Arnold Schwarzenegger work out?:
Nowadays, Arnold trains for 1.5 hours daily, including 45-60 minutes of cycling and 30 minutes of weightlifting. Nonetheless, during his prime years, Arnold would spend approximately 4 to 6 hours in the gym daily.
How many hours a day does Arnold Schwarzenegger sleep?:
As a bodybuilder and actor, Arnold Schwarzenegger typically slept only six hours each night to ensure around 18 hours of productive work per day. Currently, he enjoys around seven to eight hours of sleep each night.
Does Arnold still gym?:
Even at the age of 76 years, Arnold Schwarzenegger continues to visit the gym every day. He frequents Gold’s Gym in Venice, California on weekdays, dedicating 30 minutes to weightlifting and 45 to 60 minutes to cycling, resting only on Sundays.