Arnold Schwarzenegger Home Workout

by Arnold Schwarzenegger

319 athletes joined

Arnold's beginner bodyweight workout that you can do anywhere with no gym access

3.93

(2 ratings)

PROGRAM DESCRIPTION

From Arnold Schwarzenegger's Instagram post:
There are a lot of things we can’t control during this crisis, so we need to focus on what we can control. I wrote up my old no-gym required workout for all of you, as promised, because we can control our fitness.

Workout format

Pushups
Dips Between Chairs
Row Between Chairs
Sit-ups
Bent-leg Raises
Bent-over Twists
Squats (aka Knee Bends)
Calf Raises
Chin-ups

PROGRAM OVERVIEW

Level
Beginner
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
6 weeks
Days Per Week
2 days
Time Per Workout
30 minutes

VARIATION

Variation 1

Variation 2

2 days per week

Program Length
6 weeks
Days Per Week
2 days
Recommended Days
Mon, Thu
Variation Description
- For beginners just looking to build a workout habit

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Push Up

1+ reps

Dips Between Chairs

1+ reps

Row Between Chairs

1+ reps

Sit Up

1+ reps

Bent Leg Raise

1+ reps

Bent-over Twist

1+ reps

Squat (Bodyweight)

1+ reps

Calf Raise (Bodyweight)

1+ reps

Chin-Up (Bodyweight)

1+ reps

Day 1

Push Up

1+ reps

Dips Between Chairs

1+ reps

Row Between Chairs

1+ reps

Sit Up

1+ reps

Bent Leg Raise

1+ reps

Bent-over Twist

1+ reps

Squat (Bodyweight)

1+ reps

Calf Raise (Bodyweight)

1+ reps

Chin-Up (Bodyweight)

1+ reps

Day 1

Push Up

1+ reps

Dips Between Chairs

1+ reps

Row Between Chairs

1+ reps

Sit Up

1+ reps

Bent Leg Raise

1+ reps

Bent-over Twist

1+ reps

Squat (Bodyweight)

1+ reps

Calf Raise (Bodyweight)

1+ reps

Chin-Up (Bodyweight)

1+ reps

Day 1

Push Up

1+ reps

Dips Between Chairs

1+ reps

Row Between Chairs

1+ reps

Sit Up

1+ reps

Bent Leg Raise

1+ reps

Bent-over Twist

1+ reps

Squat (Bodyweight)

1+ reps

Calf Raise (Bodyweight)

1+ reps

Chin-Up (Bodyweight)

1+ reps

Day 1

Push Up

1+ reps

Dips Between Chairs

1+ reps

Row Between Chairs

1+ reps

Sit Up

1+ reps

Bent Leg Raise

1+ reps

Bent-over Twist

1+ reps

Squat (Bodyweight)

1+ reps

Calf Raise (Bodyweight)

1+ reps

Chin-Up (Bodyweight)

1+ reps

Day 1

Push Up

1+ reps

Dips Between Chairs

1+ reps

Row Between Chairs

1+ reps

Sit Up

1+ reps

Bent Leg Raise

1+ reps

Bent-over Twist

1+ reps

Squat (Bodyweight)

1+ reps

Calf Raise (Bodyweight)

1+ reps

Chin-Up (Bodyweight)

1+ reps

Day 2

Push Up

1+ reps

Dips Between Chairs

1+ reps

Row Between Chairs

1+ reps

Sit Up

1+ reps

Bent Leg Raise

1+ reps

Bent-over Twist

1+ reps

Squat (Bodyweight)

1+ reps

Calf Raise (Bodyweight)

1+ reps

Chin-Up (Bodyweight)

1+ reps

Day 2

Push Up

1+ reps

Dips Between Chairs

1+ reps

Row Between Chairs

1+ reps

Sit Up

1+ reps

Bent Leg Raise

1+ reps

Bent-over Twist

1+ reps

Squat (Bodyweight)

1+ reps

Calf Raise (Bodyweight)

1+ reps

Chin-Up (Bodyweight)

1+ reps

Day 2

Push Up

1+ reps

Dips Between Chairs

1+ reps

Row Between Chairs

1+ reps

Sit Up

1+ reps

Bent Leg Raise

1+ reps

Bent-over Twist

1+ reps

Squat (Bodyweight)

1+ reps

Calf Raise (Bodyweight)

1+ reps

Chin-Up (Bodyweight)

1+ reps

Day 2

Push Up

1+ reps

Dips Between Chairs

1+ reps

Row Between Chairs

1+ reps

Sit Up

1+ reps

Bent Leg Raise

1+ reps

Bent-over Twist

1+ reps

Squat (Bodyweight)

1+ reps

Calf Raise (Bodyweight)

1+ reps

Chin-Up (Bodyweight)

1+ reps

Day 2

Push Up

1+ reps

Dips Between Chairs

1+ reps

Row Between Chairs

1+ reps

Sit Up

1+ reps

Bent Leg Raise

1+ reps

Bent-over Twist

1+ reps

Squat (Bodyweight)

1+ reps

Calf Raise (Bodyweight)

1+ reps

Chin-Up (Bodyweight)

1+ reps

Day 2

Push Up

1+ reps

Dips Between Chairs

1+ reps

Row Between Chairs

1+ reps

Sit Up

1+ reps

Bent Leg Raise

1+ reps

Bent-over Twist

1+ reps

Squat (Bodyweight)

1+ reps

Calf Raise (Bodyweight)

1+ reps

Chin-Up (Bodyweight)

1+ reps

WHAT PEOPLE ARE SAYING(2 ratings)

Only ratings with written feedback are displayed here.

3.93 / 5

Joris M.Age 32, Man

3 months ago

3 weeks complete

1 year of prior experience

Less than expected strength gains

Less than expected muscle gains

Significant modifications

Good introduction to workout

Emily SquiresAge 23, Woman

8 months ago

5 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Great for all-round strength after completing a basic training programme