I’ve already talked about Arnold Schwarzenegger’s Level I Exercise Program from his book, The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding.
As the name suggests, it is an upgrade to the former program. You should first spend some time with the Level I Program before jumping onto this one. I would also suggest you to read the article on the Level I Program as I’ve shared my thoughts on it as well which might help you to utilize the program in a better way.
Also, in order to keep this article short, I’ve not written a lot as I’ve written everything I wanted to in the previous article and it didn’t make any sense to make this article unnecessarily long.
Level II Exercise Program
|WORKOUT #1 MONDAY||Chest, Back, Thighs & Calves|
|WORKOUT #2 TUESDAY||Shoulder, Lower Back, Upper Arms & Forearms|
|WORKOUT #3 WEDNESDAY||Chest, Back, Thighs & Calves|
|WORKOUT #4 THURSDAY||Shoulder, Lower Back, Upper Arms & Forearms|
|WORKOUT #5 FRIDAY||Chest, Back, Thighs & Calves|
|WORKOUT #6 SATURDAY||Shoulder, Lower Back, Upper Arms & Forearms|
Chin-Ups: (do as many repetitions at a time as you can until you reach a total of 50 reps)
Deadlifts: 3 sets of 10, 6, 4 reps to failure
Standing Calf Raises: 5 sets of 8 to 15 reps
Leg Raises: 5 sets of 25 reps
Barbell Clean and Press
Dumbbell Lateral Raises
Heavy Upright Rows: 3 sets of 10, 6, 4 reps to failure
Push Presses: 3 sets of 6, 4, 2 reps to failure
Straight-Leg Deadlifts: 3 sets of 10, 6, 4 reps to failure
Good Mornings: 3 sets of 10, 8, 6 reps to failure
Standing Barbell Curls
Seated Dumbbell Curls
Narrow-Grip Bench Press
Standing French Press
Wrist Curls: 5 sets of 8 to 12 reps
Reverse Wrist Curls: 5 sets of 8 to 12 reps
Incline Sit-Ups: 5 sets of 25 reps each
So, you’ve the Arnold Schwarzenegger Workout plan with you now. Before you go start cranking those reps, I would suggest you keep some important things in your mind.
Firstly, the volume. How many sets and reps are you thinking of doing? If you want greater insight on this subject, read this article — Strength Training Vs Hypertrophy Training. What’s Better For You?.
The number of sets and reps will vary from person to person but generally speaking 3-4 sets with a rep range of 8-12 is considered good for hypertrophy and if you want to train for strength then increase the weight and reduce the number of reps to 4-6.
Don’t forget to take rest periodically and give the due importance to sleep(8 hours is the best).
Supplement this workout with a high-quality diet, if you want to learn more about what diet to follow, I would suggest you read this article — How To Lean Bulk The Right Way. Include fresh fruits, green leafy vegetables and sources of lean protein like chicken breast, eggs and whey protein in your diet.