Arnold Schwarzenegger may have built his physique with plenty of heavy lifting, but his latest workout comes with a slightly different challenge: can you stop skipping the exercises you’re weakest at?
While exercise swaps can be useful when equipment isn’t available or you’re working around an injury, consistently dodging certain movements could mean neglecting areas that would benefit from more attention.
In Schwarzenegger’s latest Pump Club newsletter, he says, ‘While it’s easy to choose the exercises where you’re strong, focusing on where you’re weak is exactly what you need to get better and see more impressive changes.’
The resulting full-body workout combines squats, presses, pull-ups, split squats, deadlifts and rows across three blocks, with two different rep targets allowing you to push the load on your second round.
The Workout
The workout is split into three blocks. Perform the exercises in each block back-to-back with as little rest as possible. Once you’ve completed all exercises, rest for two minutes and repeat the block for a second round before moving on.
Before beginning, complete one or two warm-up sets using around 50-60% of the weight you intend to use for your first working set.
For weighted exercises, you’ll perform 10 reps during the first round before increasing the weight and completing five reps during the second.
Block 1Barbell Front Squat: 10 reps, 5 repsPull-Ups: max reps on both setsIncline Dumbbell Chest Press: 10 reps, 5 reps
Rest two minutes.
Block 2Dumbbell Rear-Foot Elevated Split Squat (right leg): 10 reps, 5 repsDumbbell Rear-Foot Elevated Split Squat (left leg): 10 reps, 5 repsHanging Leg Raise: 12 reps, 12 reps
Rest two minutes.
Block 3Barbell Stiff-Leg Deadlift: 10 reps, 5 repsBarbell Bent-Over Row: 10 reps, 5 reps
Rest two minutes.
How to Do the Moves
Unrack the bar in the front position and take a few small steps back. Lock your core and keep your chest proud with your elbows in line with your shoulders. Keep the barbell over your mid-foot and sink your hips into a squat, with your thighs hitting parallel or lower. Explosively drive through the floor to push yourself back to standing.
Grasp a pull-up bar with an overhand grip slightly wider than shoulder-width apart. Lift your feet from the floor, hanging freely with straight arms. Pull yourself up by flexing your elbows while pinching your shoulder blades together. When your chin passes the bar, pause before lowering to the starting position.
If you’re not yet able to perform a full pull-up, Schwarzenegger recommends using band-assisted pull-ups or negatives, jumping to the top position before lowering yourself slowly for 3-5 seconds.
Set a bench to an incline and lie back holding a pair of dumbbells above your chest with your arms straight. Lower the weights towards your upper chest, keeping your elbows at roughly a 45-degree angle from your body. Pause before pressing the dumbbells back up explosively.
Stand a couple of feet in front of a bench, facing away, holding a dumbbell in each hand. Place one foot on the bench behind you and keep your hips square. Bend your front knee and lower your back knee towards the floor. Push through your front foot to return to standing. Complete your reps before switching sides.
Hang from a pull-up bar with your arms straight and your core braced. Keeping your legs as straight as possible, contract your abs to lift your legs out in front of you until they’re roughly parallel with the floor. Lower slowly back to the starting position without swinging and repeat.Barbell Stiff-Leg Deadlift
Stand tall with your feet underneath your hips and hold a barbell in front of your thighs. With only a slight bend in your knees, push your hips back and hinge forwards, lowering the bar close to your legs. Once you feel a strong stretch through your hamstrings, drive your hips forwards to return to standing.
Hold a barbell slightly wider than shoulder-width and hinge at your hips until your torso is almost parallel to the floor. Keep your back flat and core braced. Row the bar towards your hips, squeezing your shoulder blades together at the top. Slowly lower the bar until your arms are straight and repeat.
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Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.