HE’S PERHAPS BEST remembered for his epic chest workouts, high-volume back sessions and soul-crushing leg days, so it might come as a surprise to hear Arnold Schwarzenegger is also a fan of full-body training.
Not that prime-Arnie’s physique isn’t evidence enough, but academic research also backs up the idea that hitting every muscle in one go works well. A 2022 BMC Sports Science, Medicine and Rehabilitation paper found no benefits for split-body programs compared to full-body training on maximal and explosive muscle strength and muscle mass.
If you’re looking for an effective full-body routine, the OG can help. In his Pump newsletter, Schwarzenegger shared one of his go-to routines that works upper and lower body in just 20 minutes.
The workout
Schwarzenegger’s workout consists of just seven exercises. You perform them as a circuit, doing the first exercise, resting for 30-60 seconds, then moving on to the second exercise, etc. After the seventh move, you rest for two to three minutes.
Repeat the circuit three times or perform as many rounds as possilbe (with high quality form) in 20 minutes.
You’ll need a couple of pairs of dumbbells for this workout. A heavy pair are useful for compound moves like lunges and rows, and a lighter pair work best for arm exercises. Some of the moves can be performed with just your bodyweight, but pick weights that challenge you and push you towards failure if you want to see results.
Dumbbell bench press x 15 reps (or sub for push-ups)
Lie on your back on a bench with your feet planted on the floor. Bring the dumbbells up above your chest with the arms straight and the palms facing away from you. Lower the dumbbells either side of your chest, at 45 degrees below your shoulders. Feel a stretch across your chest before pushing the dumbbells away from you, ready to repeat.
Dumbbell row x 10 reps (or sub for inverted row)
Hinge at the hips with a flat back and your hips behind your heels, your dumbbells hanging by your thighs. Row the dumbbells up to your hips while squeezing the shoulder blades together and keeping them away from your ears. Slowly lower the dumbbells, ready to repeat.
Dumbbell front rack squat x 8-12 reps (sub for goblet squat or 20 x bodyweight squat)
Hold your dumbbells on your shoulders with your palms facing each other, elbows raised and chest open. Standing tall, sink your hips back, before bending your knees to drop your thighs until they are at least parallel to the floor. Drive up back to standing, ready to repeat.
Reverse lunge: 6-10 reps per leg (perform with dumbbells, or double the reps for bodyweight)
Stand tall. Keeping your chest up at all times, take a step backward with one leg, bending your front knee until the back knee touches the ground. Stand up explosively, pause and repeat.
Dumbbell curl x 8-12 reps
Stand tall holding a dumbbell in each hand with your arms hanging by your sides, palms facing away from you. Ensure your elbows are close to your torso and your shoulders are unshrugged. Keeping your upper arms stationary, exhale as you curl the weights up to shoulder level, while contracting your biceps. Lower the weights back down slowly.
Dumbbell lying triceps extension x 6-10 reps
Hold a dumbbell with both hands directly above your head. Stand tall, engaging your core. Slowly flex your elbows and lower the weight behind your head as you keep your upper arms still. Don’t let the elbows open away from your head. Extend your arms and repeat.
Side plank x 30 seconds per side
Lie on your side and push yourself into a high-side plank or elbow-supported side plank. Keep your hips high and shoulders away from your ears, hold the position for the allotted time.
This article originally appeared on Men’s Health US.
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