Arnold Schwarzenegger’s Leg Workout

By / May 27, 2023

Arnold Schwarzenegger, also known as “The Austrian Oak,” is a legendary bodybuilder and actor who has inspired many people worldwide with his physique and training methods.

arnold leg workout
Via Youtube

One of his most famous body parts was his legs, which were massive, ripped, and defined. In this blog post, we will dive into Arnold’s leg workout, a key component of his training routine.

Building Powerful Quads, Hamstrings, and Glutes:

arnold schwarzenegger worth
via Arnold’s instagram

Arnold’s leg workout consisted of intense and grueling exercises focused on developing his quadriceps, hamstrings, calves, and glutes. He believed in using heavy weights and high volume to stimulate muscle growth and strength.

Also, Read Arnold’s Split Workout

Arnold’s leg workout was performed twice a week, and he would often train his legs in the morning to give them ample time to recover before the next training session. Arnold’s leg workout started with squats, which he considered the most important exercise for building leg mass and strength.

He would begin with a warm-up set of 15-20 reps, then move on to 4-5 working sets of 8-12 reps. He would increase the weight with each set and use a wide stance to target his inner thighs and glutes.

Targeting Quads:

arnold schwarzenegger quaid
via Arnold’s instagram

After squats, Arnold Schwarzenegger would move on to leg presses, which he used to target his quadriceps and glutes. He would perform 3-4 sets of 8-12 reps with heavy weights and use various foot positions to target different parts of his legs.

The following exercise in Arnold’s leg workout was the standing calf raise, which he used to develop his calf muscles. He would perform 3-4 sets of 10-15 reps with heavy weights and vary the angle of his feet to target different parts of his calves.

Arnold then moved on to stiff-legged deadlifts, which he used to target his hamstrings and glutes. He would perform 3-4 sets of 8-12 reps with heavy weights and keep his legs straight to isolate his hamstrings.

Complete Routine for Size:

arnold schwarzenegger workout muscle and fitness
via Arnold’s instagram

Finally, Arnold Schwarzenegger would finish his leg workout with leg extensions, which he used to isolate his quadriceps. He would perform 3-4 sets of 10-15 reps with a slow and controlled tempo and focus on squeezing his quadriceps at the top of the movement.

Strength and Flexibility:

In addition to his leg workout, Arnold also believed in the importance of stretching and mobility exercises to prevent injury and improve performance. He would often perform dynamic stretches and foam rolling before his leg workout, and he would do static stretches and yoga poses after his workout to help his muscles recover.

My Thoughts:

Arnold Schwarzenegger’s leg workout was a testament to his dedication, discipline, and hard work. He believed in using heavy weights, high volume, and a variety of exercises to target every part of his legs.

If you want to build massive, strong, and defined legs like Arnold Schwarzenegger, try incorporating some of his exercises into your leg workout routine. But remember, consistency and persistence are vital to achieving your fitness goals.


How Often Did Arnold Schwarzenegger Train His Legs?

Arnold Schwarzenegger trained his legs twice weekly as part of his overall bodybuilding routine. He believed in giving his legs sufficient time to recover between workouts to ensure optimal growth and strength.

Can Beginners Follow Arnold Schwarzenegger’s Leg Workout?

Arnold Schwarzenegger’s leg workout may not be suitable for beginners due to its intensity and focus on heavy weights.

Beginners should start with basic compound exercises such as squats, lunges, and leg presses, gradually increasing the weight and intensity as they build strength and technique.

How Many Sets and Reps Did Arnold Schwarzenegger Perform for Each Leg Exercise?

The number of sets and reps Arnold performed for each leg exercise varied, but he typically aimed for 3-4 sets of 8-12 reps for most exercises. He would increase the weight with each set to challenge his muscles and stimulate growth.

Did Arnold Schwarzenegger Incorporate Any Other Leg Exercises into his Workout?

While the article focused on Arnold’s leading leg exercises, he also included other exercises, such as lunges, leg curls, and hack squats, in his leg workout routine. These exercises provided additional variety and targeted different parts of the leg muscles.

Did Arnold Schwarzenegger Prioritize Strength or Size in His Leg Training?

Arnold Schwarzenegger focused on both strength and size in his leg training. He aimed to build mass and muscularity in his legs by using heavy weights and high volume while also increasing strength and power.

Can I Achieve the Same Leg Development as Arnold Schwarzenegger by following his Workout?

While Arnold Schwarzenegger’s leg workout can effectively build leg strength and size, it’s essential to understand that individual genetics, diet, overall training program, and dedication play significant roles in achieving similar results.

It’s unlikely that following the same workout alone will guarantee the same outcome. Consistency, proper nutrition, and personal adjustments to suit your body and goals are crucial for success in any fitness regimen.

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