Arnold full body routine that doesn’t suck

The fitness industry has always said that a “full-body routine” is a joke and won’t build any muscle.

but what if I told you that it’s quite the opposite.

Because the one who use a full-body routine is not only some random joe in the gym,

but it was Arnold and Reg Park (Arnold’s idol).

And for Arnold, everybody that just starts working out should use the 3-day full-body routine.

and if you consistently go to the gym with this routine for a year, I can almost guarantee that everybody around you will ask you how to work out.

Surprisingly, this routine consists of only 6 exercises.

Those are:

• Barbell Squat: 4 sets, 10 reps
• Barbell Bench Press: 3 sets, 10 reps
• Pull-ups/Chin-ups: 3 sets, Max reps
• Behind-the-Neck Overhead Press: 4 sets, 10 reps
• Barbell Curl: 3 sets, 10 reps
• Bent-Knee Sit-ups: 3-4 sets, Max reps

those are the golden 6 exercises labeled by Arnold.

to run this program, you should not do all 6 on the same day except sit-ups.

the reason for that is your muscle just need to recover, (you can’t squat three times a week, especially as a beginner)

Here’s the guideline:

• do those exercises twice a week, (except sit up, you can do it 3x a week)
• do sit up at the end of the workout.
• if there is squat in one of the day, do them first.
• do bench press and chin-ups first, before BTN press and barbell curl.
• add 2.5 kg or 5 lbs for every progression

So, it might look like this:

Day 1;

1. Barbell Squat: 4 sets, 10 reps
2. Barbell Bench Press: 3 sets, 10 repss
3. Behind-the-Neck Overhead Press: 4 sets, 10 reps
4. Bent-Knee Sit-ups: 3-4 sets, Max reps

Day 2:

1. Barbell Bench Press: 3 sets, 10 reps
2. Pull-ups/Chin-ups: 3 sets, Max reps
3. Behind-the-Neck Overhead Press: 4 sets, 10 reps
4. Barbell Curl: 3 sets, 10 reps

Day 3:

1. Barbell Squat: 4 sets, 10 reps
2. Pull-ups/Chin-ups: 3 sets, Max reps
3. Barbell Curl: 3 sets, 10 reps
4. Bent-Knee Sit-ups: 3-4 sets, Max reps

if you see clearly, there are 2 types of movement here:

• linear progression movement
• double progression movement

for example, you see barbell squat 4 sets of 10 reps.

that means you wait until every set can reach 10 reps of the same weight, then you can progress.

so for example:

set 1: 225 lbs x 10

set 2: 225 lbs x 10

set 3: 225 lbs x 10

set 4: 225 lbs x 10

this is linear progression.

but double progression is different.

you do each set until failure.

so for example, pull up, 3 sets max reps

set 1: 10 reps

set 2: 5 reps

set 3: 3 reps

this is double progression.

this routine is very effective, because different with any routine, this particular routine focus on compound movement, and really focus on progression.

I really can guarantee, that all your lifts can increase up by 20 lbs in 3 months.

so, try it out at least for 3 months, and you’ll see the difference.

Good luck,

Kevin | Buildlikearnold.