Push, Pull, Legs Explained | MY FULL WORKOUT PROGRAM

Push, Pull, Legs Explained  | MY FULL WORKOUT PROGRAM
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Push, Pull, Legs Explained  | MY FULL WORKOUT PROGRAM

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How To Train For Mass | Arnold Schwarzenegger's Blueprint Training Program

Learn some of Arnold Schwarzenegger’s favorite classic bodybuilding exercises and preferred training techniques for building muscle. Get the knowledge you need to train for mass!
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00:00 – Start
00:10 – Some Legends Walk Among Us
00:54 – How to Train For Mass
02:00 – Shock the Muscle
03:25 – How Arnold Trains Chest
06:06 – How Arnold Trains Back
07:10 – How Arnold Trains Arms
08:40 – How Arnold Trains Shoulders
10:18 – How Arnold Trains Legs
10:51 – How Arnold Trains Abs
13:30 – How Much Protein Did Arnold Eat?

When it comes to bodybuilding, Arnold Schwarzenegger knows best. His plan for quality mass and extreme strength isn’t complicated. In fact, it’s steeped in the fundamentals and old-school exercises that should be at the heart of everyone’s program. It’s a surefire road to growth, but it’s fraught with pain and struggle. If you want to learn bodybuilding from the world’s best bodybuilder, you’re in the right place.

| Basics Are Best |
“The biggest mistake being made in bodybuilding today is that people aren’t covering basic exercises,” says the Austrian Oak. And by basic, Arnold doesn’t mean easy. Many contemporary fitness centers are full of people on machines, not in squat racks, and big-box gyms often lack even a single platform. Arnold disapproves: “Today, when I go in the gymnasium, I don’t see any of the kids learning about the clean and press, or the snatch, or the upright row from the floor.”

Schwarzenegger’s insistence on the essential lifts is not due to some grandfatherly desire to live in the past. It comes from decades of continued interest and expertise in the industry, and from the hard-earned knowledge that it doesn’t take fancy machines or off-the-wall programming to become arguably the best bodybuilder in history. Get back to your bodybuilding roots and experience unbelievable growth.

| Arnold Schwarzenegger’s Training Tips |

“There are three chest exercises that should always be done,” Arnold says. “The bench press, the incline bench press at different angles, and the dumbbell flye.”

“For back, I did chin-ups, bent-over barbell and dumbbell rows, and the T-bar row. Any kind of rowing movement will give you that thickness. Those are the exercises I relied on from the beginning of my career to the end.”

Arnold relied on the barbell curl to build thick biceps, but he also used incline dumbbell curls and concentration curls to isolate his biceps.

“For triceps,” Arnold says, “we did a lot of narrow [close-grip] bench press in the early days. And then triceps push downs and overhead triceps extensions later.”

Arnold’s shoulders were built by barbell presses, behind-the-neck barbell presses, lateral raises, military presses, and dumbbell presses. “We always did presses behind the neck and a special dumbbell press which would stretch out the front delt at the bottom and fully flex it at the top. Now those are called Arnold presses.”

“The squat is the most important exercise to create big thighs,” says Arnold. “I did back squats, front squats, leg extensions, lunges, single-leg deadlifts, good morning exercises, and a lot of leg curls.”

“The regular training we did for abs was just leg raises, knee raises, crunches, and sit-ups. We all believed in doing 500 reps of Roman chair sit-ups.”



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  1. PHantom

    Did you change the program brah? Been doing the program for 5 months now and I'm curious.

  2. Will W

    Just learned about this dude. What an absolute legend

  3. 77icky

    Man Chris seems like a great guy. I wish i can meet him.

  4. Nick Walker

    How long should you be resting in between sets??

  5. Constantin Gatej

    Chis, I have a question, I hope u take your time to answer it sometime.
    What is your opinion on the famous rumor that goes around nowadays… that if you work legs more frequent you get a testosterone boost. So, somehow, leg day increases your testosterone level.

  6. bodybuilder

    so push, pull, legs, REST, push, pull legs, REST, repeat?

  7. Srimanikanta Arjun

    Hi, can someone help me here. I’m doing a PPL split along with 4-5 abs workout everyday. Can I do Leg and abs everyday? Is it ok to do Leg everyday? What are the pros and cons of doing Leg everyday ? Abs can be done everyday, I’m aware of that.

  8. Sillyandfat

    How long do you rest between sets?

  9. Amee

    Is there any rear delt exercise in this split?

  10. Lee Courtney

    What a superb program, 45 years old average male and been training every other day, full body and made good progress over 18 months, at 2hrs a session. Definitely going to try this split for next 6 months at 3 days on 3 days off taking sessions down to an hour, maybe a bit of a reduction in volume as Cbum is a genetic freak, I am just a freak 😅

  11. Yesenia Carrero

    Thank you so much for this video

  12. Ishan Spotify

    one quick question to everyone – Do we need to follow the exact same sequence of exercises as per the table or finishing a Muscle first. Then another?. For example on PULL day 2 …. There are 2 back exercises then is hammer curl in between.. So do i need follow same sequence?

  13. Kriss Vector

    Honestly one of the best explanation videos I’ve seen

  14. Caesars Fitness

    Just goes to show, even cbum running the most simplistic PPL routine is fine, people overthink training by so much

  15. Fire Mundy

    Imma steal this to get started in the gym. After a while I'll adjust to what's best for me. But this will get me started

  16. Tyrone

    So Chris just never does rear shoulders

  17. The King in the North

    Ah, the epitome of masculine human beauty himself.

  18. Carlos94016

    "I'm going to do 20 reps with 315" haha, no you're not.

  19. Magnús Hafsteinsson

    Arnold is basically a super set

  20. grant bradley

    again and push on through again ; ]

  21. BJ Naves

    Great video. Very well put together. Took a few pointers and a couple other tips were confirmed. Arnold is obviously goated

  22. Abood .

    اريد هذا اللقاء الرائع بالترجمه العربيه

  23. tube boys

    Please koi help kro , 3 month ho gai mujhe Gym krte waqt body me kuch effect nhi ho rh he kya suppliment lu please help

  24. Louis Smith

    I always skip the gym. Then I eat Indian food to really shock the muscles, who needs the gym when you can sweat and tense on the toilet

  25. Richard Foster

    The greatest bodybuilder of all time arnold Schwarzenegger.

  26. Mix TV

    I can't even count how many times I've watched this video.

  27. John Salay

    He's giving all the secrets away. Pay attention

  28. Enfoque Fisico

    Nice I'm working in that too

  29. Kusti Gamer

    5ft 11/180cm


    14year old

    I dont know should I lose weight

  30. Infinite5oul

    This man has always been a Hero of mine. He overcame a LOT more than Public knowledge would have you believe to win even his FIRST Title, let alone five more after that. I get motivated every time I hear him speak.

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