How to Build Realistic Bodybuilding Program for Great Result (3 Tips From Arnold)

We all want to have a lean muscular physique, but is it achievable? Is it realistic? when we must work 10+ hours, take care of kids, spend time with our friends, and of course enjoy our life.

Here is the thing… 

To achieve that kind of physique, Arnold trained 2 hours a day 6 days a week. He always hits his protein goal, follows the right training method, and one thing… Arnold is consistent.

“But how? Arnold worked longer than us (often 12 hours a day), he has many jobs, and Arnold has family too” – Random guy. 

Bro… Arnold is an exception:

• He only sleeps 6 hours but he never get tired working 12+ hours
• He used roids
• And he has great genetics…

And realistically, we can’t train 2 hours a day 6 days a week, while doing all other things in our life. But it’s not the end of the world. Because to achieve great physique (even though not as great as Arnold), we only need a ‘realistic’ program that we can do consistently, Here’s how.

1. Build A ‘Realistic’ Split

To build a realistic program, you must have a realistic split. If you can’t train 2 hours a day 6 days a week, don’t make a split that requires you to train 6 days.

Maybe you’re a busy person, and you just can train 3 days a week, so just choose a split that requires you to train that amount of days. 

But, how do we know how many times we can ‘realistically’ hit the gym every week?

This is our homework:

1. Review our schedule for the last 2 weeks
2. Find out how many days and which day, you can set out at least 2 hours for working out
3. Then, choose a split based on how many days you can work out

Here are some splits that maybe would help you:

3 Days Split:

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Chest & Back	Legs	Shoulders & Arms	Rest	Rest	Rest	Rest

4 Days Split:

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Push	Legs	Pull	Rest	Arm	Rest	Rest

5 Days Split:

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Push	Pull	Legs	Rest	Chest & Back	Legs	Shoulders & Arms

2. Train ‘Realisticly’ Short

Most people often think that training needs to be 2+ hours long. But most people can’t train that long. 

But don’t worry… because you don’t have to. Even bodybuilders nowadays only train for 1.5 hours. 

But here’s the thing… We don’t even need 1.5 hours to train. In fact, training for 45 minutes is great for natty lifters like us.

How to do it? 

• Train with less sets but maximum intensity
• Use supersets

For example in your back and chest day:

Note:

• Every exercise is done in 1 minute.
• Because you use superset, you only need to rest 1 minute between sets.

This is how it goes:

Pull up (Set 1) – 1 minute

— Rest 1 minute

Bench Press (Set 1) – 1 minute

— Rest 1 minute 

That only takes 4 – 5 minutes for a set of superset of pull ups and bench press. So if you do 3 sets, approximately that will take 15 minutes.

And so.. 

If your back and chest day looks like this:

Superset 1:

Pull up: 3 sets 

Bench Press: 3 sets

Superset 2:

Incline Press: 3 sets 

Barbell Rows: 3 sets

Superset 3:

Chest Flye: 3 sets 

Lat Pulldown: 3 sets

That will take approximately 45 – 50 minutes. 

3. Build a ‘Realistic’ Sleep Schedule

Most people try to sleep at 9 pm, 8 hours a day, but 90% of them are failing.

Why? Because it’s just not realistic. Because most of the time, at that hour, people just want to watch Netflix for an hour, do their homework, etc. 

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And this is the thing… You don’t have to sleep 8 hours at 9 pm.

Even 7 hours is great for muscle growth, and you can just sleep on 10, 11, or even 12 pm.

But, something you must keep is your sleep schedule, except it’s better for muscle growth and focus, it’s the easiest way to be consistent. 

Btw… Talking about consistency,

of course we’re talking about Arnold’s framed quote, his #1 hack to be consistent. 

And of course.. You can and must use code BLA30 for a 30% discount for all the products. 

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