Arnold's Triple-Split Leg Training: Building Championship Legs and Abs
Training legs like Arnold Schwarzenegger requires exceptional dedication and volume. His approach included training legs three times per week, incorporating up to 46 sets per session, not including calves and abs.
Key Aspects of Arnold's Leg Training:
- Began with leg extensions for warm-up
- Focused heavily on squats as the primary mass builder
- Used varied foot positions to target different areas of the thighs
- Incorporated both machine and free-weight exercises
- Employed high-volume training (16-26 sets for thighs, 12-20 for hamstrings)
Training Split:
- Monday, Wednesday, Friday: Legs and Abs (PM), following Chest and Back (AM)
- Tuesday, Thursday, Saturday: Shoulders and Arms (AM), Rest (PM)
- Sunday: Complete Rest
Calf Training Strategy:
- Recognized slow growth due to high slow-twitch fiber content
- Used heavy weights and high intensity
- Trained calves with 10-15 sets per session
- Famously cut his sweatpants to motivate improvement
Ab Training Approach:
- Simple but effective routine
- High rep ranges (25+ per set)
- Sometimes trained continuously for 10 minutes
- Maintained a competitive 34-inch waist
- 3-6 exercises per session depending on volume
Volume Guidelines:
- Thighs: 16-26 sets
- Hamstrings: 12-20 sets
- Calves: 10-15 sets
- Abs: 3-6 exercises
Arnold's success came from his relentless determination and high-volume approach, though modern trainers might consider it excessive. His methods helped him overcome genetic challenges, particularly for his 6'2" frame, leading to seven Mr. Olympia titles.
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