Arnold Schwarzenegger Blueprint Trainer Day 17

March 12, 2014, 4:24 pm

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by Bodybuilding.comMar 12, 2014

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By now, you’ve no doubt noticed that it can be demanding to work and eat like a young Arnold Schwarzenegger. It’s true, but rather than viewing this as a challenge, view it as an opportunity. Arnold has always insisted that one of the great virtues of a bodybuilding lifestyle is that “it is a good way of introducing more discipline and control in the rest of your life.”

You might think this only extends as far as nutrition and perhaps time management, but in 1969, Arnold and his new roommate Franco Columbu embraced the project of putting their whole lives in order—starting with their bachelor pad. “Our place was immaculate,” Arnold writes in “Total Recall.” “We vacuumed regularly; the dishes were always done, with nothing piling up; and the bed was always made, military-style. We were both into the discipline of getting up in the morning and straightening up before you leave the house. The more you do it, the more automatic it becomes, and the less effort it takes. Our apartment was always way cleaner than anyone else’s I went to, men or women.”

Franco Columbu was one of Arnold’s greatest rivals, and one of his best friends.

As you prepare to finish up this week’s first cycle of workouts and begin the second, take a quick survey of your life. Is there a glaring mess that you’ve been neglecting? If so, deal with it. You’ve still got a long way to go.

Arnold performed a max-effort squat when he really wanted to push the limits. Judge how you’re feeling and if things are going well, work up to a max-effort squat every couple weeks.

Technique Max Effort
Pick one exercise and see what you can do for a 1-rep max. To get there, work up to the weight with the following rep pyramid, taking ample rest between each set: 20, 15, 10, 8, 5, 3, 1, 1, 1-rep max.
Barbell Squat
5 sets of 8-12 reps
Rest 45 seconds.
Stiff-Legged Barbell Deadlift
5 sets of 8-12 reps
Rest 45 seconds.
Good Morning (only perform once per week)
5 sets of 8-12 reps
Rest 45 seconds.
Barbell Lunge
5 sets of 8-12 reps
Rest 45 seconds.
Superset
Leg Extensions
5 sets of 8-12 reps
Rest 45 seconds.
Seated Leg Curl
5 sets of 8-12 reps
Rest 45 seconds.
Superset
Standing Calf Raises
5 sets of 8-12 reps
Rest 45 seconds.
Seated Calf Raise
5 sets of 8-12 reps
Rest 45 seconds.
Kneeling Cable Crunch
4 sets of 25 reps
Rest 45 seconds.