Famous bodybuilder workout routines - Exercise like a Champion!

Apr 21, 2023 | Celebrity Personal Training

Famous bodybuilder workout routines

Let's take a closer look at the workout routines of five famous bodybuilder workout routines. From Arnold Schwarzenegger to Lee Haney.

1. Arnold Schwarzenegger

Arnold Schwarzenegger is one of the greatest bodybuilders of all time. Not only because he won Mr. Olympia seven times and his physique was admired by millions around the world. Arnold also became a movie superstar. Arnold’s training style was very high volume, with a focus on heavy weights and compound movements. He would typically train each muscle group twice a week, with a split that focused on chest and back one day, legs the next, and arms and shoulders the third day. Because of his dedication, he has become extremely influential outside the world of bodybuilding. Here is an example of Arnold’s workout routine:

Monday/Wednesday/Friday (Chest and Back):

Bench Press: 5 sets of 8-12 reps
Incline Bench Press: 5 sets of 8-12 reps
Dumbbell Flyes: 5 sets of 8-12 reps
Chin-ups: 5 sets of 8-12 reps
T-Bar Rows: 5 sets of 8-12 reps
Deadlifts: 5 sets of 8-12 reps

Tuesday/Thursday/Saturday (Legs):

Squats: 5 sets of 8-12 reps
Leg Press: 5 sets of 8-12 reps
Leg Extensions: 5 sets of 8-12 reps
Leg Curls: 5 sets of 8-12 reps
Calf Raises: 5 sets of 8-12 reps

Sunday (Arms and Shoulders):

Standing Military Press: 5 sets of 8-12 reps
Lateral Raises: 5 sets of 8-12 reps
Upright Rows: 5 sets of 8-12 reps
Barbell Curls: 5 sets of 8-12 reps
Preacher Curls: 5 sets of 8-12 reps
Tricep Pushdowns: 5 sets of 8-12 reps

2. Ronnie Coleman

Ronnie Coleman is one of the most accomplished bodybuilders in history. He won Mr. Olympia eight times, and his size and strength were unmatched during his prime. Ronnie’s training style was all about heavy lifting and high volume. He would often perform sets of 10-12 reps with very heavy weights, and he would train each muscle group once a week. Here is an example of Ronnie’s workout routine:

Monday (Chest and Triceps):

Bench Press: 5 sets of 10-12 reps
Incline Bench Press: 5 sets of 10-12 reps
Cable Flyes: 5 sets of 10-12 reps
Tricep Pushdowns: 5 sets of 10-12 reps
Close-Grip Bench Press: 5 sets of 10-12 reps

Tuesday (Back and Biceps):

Deadlifts: 5 sets of 10-12 reps
T-Bar Rows: 5 sets of 10-12 reps
Lat Pulldowns: 5 sets of 10-12 reps
Barbell Curls: 5 sets of 10-12 reps
Hammer Curls: 5 sets of 10-12 reps

Thursday (Legs):

Squats: 5 sets of 10-12 reps
Leg Press: 5 sets of 10-12 reps
Leg Extensions: 5 sets of 10-12 reps
Leg Curls: 5 sets of 10-12 reps
Calf Raises: 5 sets of 10-12 reps

Friday (Shoulders):

Seated Military Press: 5 sets of 10-12 reps
Lateral Raises: 5 sets of 10-12 reps
Upright Rows: 5 sets of 10-12 reps
Front Raises: 5 sets of 10-12 reps

Saturday (Arms):

Barbell Curls: 5 sets of 10-12 reps
Preacher Curls: 5 sets of 10-12 reps
Concentration Curls: 5 sets of 10-12 reps
Tricep Pushdowns: 5 sets of 10-12 reps
Skullcrushers: 5 sets of 10-12 reps

Wednesday and Sunday (rest)

3. Jay Cutler

Jay Cutler is a four-time Mr. Olympia winner, and has been one of the most popular bodybuilders since the 2000s. Jay’s training style was focused on high volume, heavy lifting, and progressive overload. He would also train each muscle group twice a week, with a focus on compound movements and isolation exercises. Here is an example of Jay’s workout routine:

Monday (Chest):

Incline Bench Press: 4 sets of 8-12 reps
Flat Bench Press: 4 sets of 8-12 reps
Dumbbell Flyes: 4 sets of 8-12 reps
Cable Crossovers: 4 sets of 8-12 reps

Tuesday (Back):

Deadlifts: 4 sets of 8-12 reps
Pull-Ups: 4 sets of 8-12 reps
Rows: 4 sets of 8-12 reps
Lat Pulldowns: 4 sets of 8-12 reps

Thursday (SHOULDERS):

Military Press: 4 sets of 8-12 reps
Lateral Raises: 4 sets of 8-12 reps
Upright Rows: 4 sets of 8-12 reps
Shrugs: 4 sets of 8-12 reps

Friday (Arms):

Barbell Curls: 4 sets of 8-12 reps
Hammer Curls: 4 sets of 8-12 reps
Tricep Pushdowns: 4 sets of 8-12 reps
Skullcrushers: 4 sets of 8-12 reps

Saturday (Legs):

Squats: 4 sets of 8-12 reps
Leg Press: 4 sets of 8-12 reps
Leg Extensions: 4 sets of 8-12 reps
Leg Curls: 4 sets of 8-12 reps
Calf Raises: 4 sets of 8-12 reps

Wednesday and sunday (Rest)

4. Phil Heath

Phil is known as “The Gift”, and has won Mr. Olympia seven times. That is why he is considered one of the most dominant bodybuilders of all time. Phil focuses on high-volume, high-intensity training. He trains each muscle group twice a week, as well as a lot of focus on isolation exercises. Here’s an example of Phil’s workout routine:

Monday and Thursday: Chest and Triceps

Incline Barbell Press: 4 sets of 10-12 reps
Flat Dumbbell Press: 4 sets of 10-12 reps
Pec Deck Fly: 4 sets of 12-15 reps
Cable Tricep Pushdown: 4 sets of 12-15 reps
Overhead Dumbbell Extension: 4 sets of 10-12 reps

Tuesday and Friday: Back and Biceps

Wide Grip Pull-Up: 4 sets of 10-12 reps
Seated Cable Row: 4 sets of 10-12 reps
T-Bar Row: 4 sets of 10-12 reps
Standing Barbell Curl: 4 sets of 10-12 reps
Preacher Curl: 4 sets of 10-12 reps

Wednesday and Saturday: Legs and Shoulders

Barbell Squat: 4 sets of 10-12 reps
Leg Press: 4 sets of 10-12 reps
Leg Extension: 4 sets of 12-15 reps
Standing Military Press: 4 sets of 10-12 reps
Dumbbell Lateral Raise: 4 sets of 12-15 reps
Dumbbell Front Raise: 4 sets of 12-15 reps

Sunday (Rest):

5. Lee Haney

Lee Haney is another legendary bodybuilder who dominated the Mr. Olympia stage in the 1980s and early 1990s. He won eight Mr. Olympia titles and was known for his massive, symmetrical physique. Haney’s training style emphasized high volume and intensity, and he was a proponent of the “mind-muscle connection” technique, which involves focusing on the muscle being worked during each exercise. Here is an overview of Lee Haney’s weekly workout routine:

Monday: Chest and Back

Barbell Bench Press: e.g. 4 sets of 8-12 reps
Incline Dumbbell Flyes: e.g. 4 sets of 8-12 reps
Cable Crossovers: e.g. 4 sets of 8-12 reps
Bent-over Barbell Rows: e.g. 4 sets of 8-12 reps
One-arm Dumbbell Rows: e.g. 4 sets of 8-12 reps
Lat Pulldowns: e.g. 4 sets of 8-12 reps

Tuesday: Legs and Abs

Squats: e.g. 4 sets of 8-12 reps
Leg Presses: e.g. 4 sets of 8-12 reps
Leg Curls: e.g. 4 sets of 8-12 reps
Standing Calf Raises: e.g. 4 sets of 12-15 reps
Seated Calf Raises: e.g. 4 sets of 12-15 reps
Hanging Leg Raises: e.g. 4 sets of 20 reps

Wednesday: Shoulders and Arms

Barbell Military Press: e.g. 4 sets of 8-12 reps
Lateral Raises: e.g. 4 sets of 8-12 reps
Rear Delt Flyes: e.g. 4 sets of 8-12 reps
Barbell Curls: e.g. 4 sets of 8-12 reps
Preacher Curls: e.g. 4 sets of 8-12 reps
Tricep Pushdowns: e.g. 4 sets of 8-12 reps

Thursday (Rest):

Friday: Chest and Back

Incline Barbell Bench Press: e.g. 4 sets of 8-12 reps
Decline Barbell Bench Press: e.g. 4 sets of 8-12 reps
Dumbbell Pullovers: e.g. 4 sets of 8-12 reps
T-bar Rows: e.g. 4 sets of 8-12 reps
Close-grip Lat Pulldowns: e.g. 4 sets of 8-12 reps
Seated Rows: e.g. 4 sets of 8-12 reps

Saturday: Legs and Abs

Deadlifts: e.g. 4 sets of 8-12 reps
Leg Extensions: e.g. 4 sets of 8-12 reps
Stiff-legged Deadlifts: e.g. 4 sets of 8-12 reps
Donkey Calf Raises: e.g. 4 sets of 12-15 reps
Seated Calf Raises: e.g. 4 sets of 12-15 reps
Crunches: e.g. 4 sets of 20 reps

Sunday: Shoulders and Arms

Dumbbell Shoulder Press: e.g. 4 sets of 8-12 reps
Upright Rows: e.g. 4 sets of 8-12 reps
Shrugs: e.g. 4 sets of 8-12 reps
Hammer Curls: e.g. 4 sets of 8-12 reps
Concentration Curls: e.g. 4 sets of 8-12 reps
Cable Tricep Extensions: e.g. 4 sets of 8-12 reps

5 famous bodybuilder workout routines

The workout routines of these 5 famous bodybuilders – Arnold Schwarzenegger, Ronnie Coleman, Jay Cutler, Phil Heath, and Lee Haney – all share some common threads despite their differences in training styles.

All five bodybuilders believe in high volume and high-intensity workouts and pushing their limits to achieve their goals.
Their routines are structured around a six-day training week with at least one rest day, and each day focuses on a specific muscle group.
Compound exercises such as squats, deadlifts, and bench presses feature heavily in all of their routines, with additional isolation exercises to target specific muscle groups.
Each bodybuilder has their own unique approach to training, but they all prioritize consistency, hard work, and dedication in their pursuit of physical excellence.

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