Weekly Schedule
Weekly Set Volume
The exact routine Arnold used to build his 7x Mr. Olympia physique. High frequency, supersets, and maximum pump.
Consistency & Nutrition
This program is a marathon, not a sprint. To handle this level of volume, your nutrition and sleep must be dialed in perfectly. Eat to grow, sleep to recover.
The Golden Split
The routine is split into three distinct days, repeated twice a week. Chest & Back (2 days), Shoulders & Arms (2 days), and Legs (2 days). Sunday is for total rest.
Weight Selection
Leave your ego at the door. Select a weight that allows you to perform the prescribed reps with perfect form, reaching failure only on the last rep. If you can do more, increase the weight.
Mind-Muscle Connection
Don’t just move the weight. Visualize the muscle filling with blood. The “Pump” is the goal. Squeeze at the top of every movement.
Philosophy Title 1
Content 1Content 1Content 1Content 1Content 1Content 1
Philosophy Title 2
Content 2Content 2Content 2Content 2Content 2Content 2
How to use
- • Use the menu on the left to filter workout days.
- • Click the numbered boxes to track your completed sets.
- • Orange lines indicate Superset groups.