Arnold Workout Guide 2024 20240101-1840

Get Back
In Shape
Workouts For Everyone
That You Can Do Anywhere
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Fitness
for everyone
That’s the guiding principle of the crusade I’ve been
on for more than five decades: to spread my love of
health and fitness all over the world.
I don’t just want to inspire people in their “prime” or their “golden

era” to exercise — I want to inspire everyone, whether they are in
elementary school or a retirement home. Because no matter how old
you are, I can promise you this: fitness will improve your life.
I want to help you start wherever you are and make this next phase
of your life your prime.
One of my favorite parts of sending my daily newsletter is seeing the

responses. We see the impact of exposing hundreds of thousands of
people to no-nonsense health and fitness news, motivation, recipes,
and workouts.
I see emails from runners who never wanted to try resistance training
but got sucked in by the Pump Club and found that it improved
their running times and recovery. I see emails from people who
have lost 50 pounds and enjoy life with less discomfort. I see emails
from people even older than me who did our lunge and push-up
countdown and got addicted to exercise, and now can play with their
grandkids without pain or fear.
No matter how old you are, no matter how out of shape, I want you
to know one thing: it is NEVER too late to start.
Before you begin, know this: I made this guide for people of all ages.
There is a workout for people who don’t think they’re ready to

workout.
There are workouts to dip your toe in even further once you get
comfortable with the starter workout. There are workouts that can be
scaled for any skill level. And for those who think that’s all too small
for you, I threw in one of my workouts from my competition days
to crush you. It’s one I have never shared. It’s the workout Franco
and I did when we felt great on a Friday and threw our plans out the
window to lift really, really heavy to test ourselves.
I told the team to share many workouts so that anyone could use
this guide to workout for months and still see progress. But if you’re
looking for something more programmed and customized to your
goals and training experience, I’ve recently opened my fitness app. It
has the soul and community of what I tried to back when I trained at
Gold’s Gym, with people supporting one another and lifting up each
other to accomplish more than they could alone.
We sold out 5,000 founding member spots in 72 hours in April, and

since then, we’ve been listening to those members to upgrade the
app so it’s ready for you. You start with a 90-day program based on
your fitness level and goals. At first, some of our founding members
didn’t like being locked in. By the end of their first month, they were
thanking me. By the end of the three months, you wouldn’t believe
the emails and comments I got. People learned the power of sticking
to a well-written program!
There are also hundreds of articles on nutrition and training by me,

my team, and the most positive community of people you’ve ever
seen pumping each other up every day. If you want to try it out with
the 7-day free trial, use ARNOLD as your referral code. It costs
money, but I promise it is worth it, and anyway, it’s cheaper than the
premium subscription for a certain social media site that we know
isn’t good for you. You’ll always leave The Pump feeling better than
when you opened it. It truly is the positive corner of the internet.
If you’re not ready for that, I’ve got enough free workouts here to
keep you going. Let’s chase the pump together. I promise you that
you will not regret joining this crusade.
Contents 1/3
Contents 2/3
Contents 3/3
The 20
Second Burn
The Focus
Get fit without any experience and little time.
If you ever thought, “I can’t do a workout,” this plan was designed
specifically to help you move more, build strength, and create a
foundation for a healthier body.
It takes less than 20 minutes and can be done at home. You can
perform it three days per week, with at least one day of rest
between workouts.
For each exercise, set a timer. You’ll do the exercise for 20 seconds
and follow with 40 seconds of rest. And then move on to the next
exercise. After you complete all seven exercises, rest for three
minutes. And then repeat the sequence of exercises again.
Exercises
Complete a minimum of two rounds
(a maximum of four rounds).
1. March in place
Stand in place and take big marching steps, trying
to raise your leg so your thigh is perpendicular to
your torso.
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The 20 Second Burn
Exercises
2. Chair squats
Sit down on a chair and then rise back up. If
possible, try not to use your hands to stand.
3. Bent over Y’s

Let’s build your upper body strength and improve
your posture. Push your hips back and bend over.
Your torso should be parallel to the floor. With
your arms hanging straight down, lift them up
to align with your torso. Your arms should be at
approximately a 45-degree angle to your upper
body. It should look like your torso and arms form
the letter Y.
4. Incline or Wall pushups

You don’t need to start from the floor. Build up
your pushing muscles. As you become stronger,
do it from a bench, and then eventually from the
floor.
5. Step ups
Glutes, hamstrings, and quads. Walking steps
works your entire lower body. Find a bench or
step, and step up onto it. Reverse the movement,
and then step up with the other leg.
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The 20 Second Burn
Exercises
6. Chair plank
You could do it from the floor, but this easier
version can help you build up your core strength.
Place your hands on a stable chair, and let your
body form a straight line from your shoulders to
your ankles. Squeeze your abs and glutes, and
hold for the necessary time.
7. Standing calf raises

Because Arnold wouldn’t let us share a workout
without training your calves.
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The Sleeper
The Focus
Help you rest, recovery, improve mobility.
Most exercise is designed to wake up your muaand burn calories.
But did you know that an evening “training” routine can also help
your body wind down?
Just a few minutes of movement can help prepare you to pass out
faster and enjoy deeper sleep.
The key is shifting from traditional exercising to focusing on foam

rolling (or any type of massage), which can help reduce anxiety,
increase relaxation, and even potentially boost serotonin — all
of which might help you fall asleep faster and experience more
restorative sleep. If you’re new to foam rolling, all you need is
something solid (like a foam roller, tennis, or lacrosse ball) and a
little space.
Focusing on small movements, roll the solid object on the front and
back of your legs (quads and hamstrings), your glutes, upper back,
and the bottom of your feet. And call it a night. All you need is about
5 to 10 minutes.
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The Sleeper
Here’s the breakdown

Spend 30 to 60 seconds on each.
1. Foam roll front of legs (quads)
2. Foam roll back of legs (hamstrings)
3. Foam roll upper back
4. Foam roll lower back
5. Foam roll calves
6. Foam roll feet
And that’s it. If it’s a struggle, make it easier by listening to your

favorite podcast or an audiobook. That way, you not only help your
brain wind down (which improves sleep), but it helps you build
another healthy habit by connecting it to something you enjoy.
Give it a try, and let us know how it goes!
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The Pain
Reliever
The Focus
Reduce aches and pains
We want to help your body feel better and make your muscles burn
in just 2 minutes.
First up is a stretch that sounds like your favorite beer hall food. It’s
called the Brettzel, and it’s one of the best full-body stretches you
can do for your body.
When you perform this exercise — in the morning, at night, or

before your workout — you can open up your body from top-to-
bottom. You’ll unglue your quads, hips, glutes, and thoracic spine.
Translation: you’ll feel better, move more easily, lessen the likelihood
of injury, and improve your training.
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The pain reliever
Here’s how to do it
1. Start by lying on your right side. Support your
head with a foam roller or even a yoga block.
2. Bring your left leg up and across your body and

place your knee on the ground. Use your right
hand to “hold” your knee down. Now, grab your
right foot with your left hand (you’ll have to bring
your foot towards your butt to make that happen).
Once you’ve found this start position, inhale through

your nose, and as you exhale, allow your left shoulder
to rotate toward the ground. You should feel the
stretch through your trunk. Take 4-5 breaths before
repeating this process on the other side.
To help you master the move, the brilliant Mike Robertson (of IFAST)
created a walkthrough video. If you find the start position too
uncomfortable (or experience pain during any part of the stretch),
here’s a less intense version to try.
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The 5-Minute
“Win The Morning”
Workout
The Focus
Energize your day
This is a workout you can do the moment you step out of bed. But
don’t worry, no equipment is needed, and it’s an easy and powerful
way to start your day.
This 5-minute routine will turn on your brain, get your blood flowing,
and fix tightnesses caused by a lack of mobility so you feel and
move better.
Most of us spend our days hunched at a computer or slouching while

sitting on chairs or couches. That’s not good news for your posture
and can even lead to an increased chance of injury, aches, or pains.
But, if you “wake” up the muscles in your core and upper back, it can
help fix your posture, and your entire body will feel the difference.
This do-anywhere four-exercise circuit can be a great warmup. But
we’ve found it to be an amazing morning jumpstart. After you get
up, do 1 set of each of these four exercises. Once it’s done, you’ve
already taken a big step toward conquering your day.
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The 5-Minute
“Win The Morning” Workout
The Routine
1. Cat Camel
5-8 reps (inhale on way up, exhale on the
way down)
2. Kneeling thread-through-to-reach
3-5 reps on each side
3. Bird Dog
5-8 reps on each side
4. Bent over IYT

15 reps on each variation (I, Y, and T)
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The FUBAR
Workout
The Focus
Turn your favorite show into an opportunity for
extra movement
Next time you watch an episode of FUBAR (or you can apply
something similar to any other show), I want you to be pumped up
like never before. Adam and Daniel helped me create a fun way
to watch. It’s a way to turn the action and laughs into a little bit of
movement and a great workout.
Here’s how it works. When you watch each episode of FUBAR, pay
close attention to the following behaviors and then do 10 reps of the
following exercises based on what you see in the show.
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The FUBAR Workout
The Routine
When you see a weapon

(gun, bomb, knife, etc)
Do 10 squats
When you see a cool car

Do 10 pushups
When you see a

James Bond-style spy gadget
Do 10 lunges
When you hear a funny one-liner

Load up a backpack with some books and do 10 rows
(using the backpack as the weight)
Give it a try, and it will turn watching a show into a whole new
experience. Let me know what you think, and tag me on social
media or share some videos of you doing the workouts while
watching. I love seeing this stuff!
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The Foundation
of Your Workout
The Focus
Become better at the exercises associated
with longevity
Who’s ready to do more pushups and live a little longer? This
workout is a 4-week program designed to make you stronger and
increase your upper body muscular endurance.
If you need help with performing the perfect pushup, watch this
video. If pushups are too difficult, you can do them from your knees.
Or, place your hands on a bench — instead of the floor — for an
incline pushup, which is an easier variation.
Here’s the test
First, set a timer for 1 minute, and then

perform as many pushups as you can.
That’s it.
Record the number of reps you performed, and that’s

your starting position. Remember, it’s more important
to perform good pushups than do fake ones. Don’t lie
to yourself because it only harms you. Think about it.
You can stuff socks in your sleeves to pretend you have
bigger biceps, or you can actually build them the right
way. Let’s check your ego and all improve together!
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The Foundation of Your Workout
So, how did you do? The goal is build up to 40 straight pushups
(regular or assisted). But I don’t want you to worry about if you got
40 or just 4 ont he test. The fun part is the journey and watching
yourself get better.
Now, it’s time to improve. You can do this as a standalone workout,

make it the first exercise in an upper-body or push-day workout, or
make it the first exercise in a full-body training program.
If you struggle to do pushups on the floor, place your hands on a

bench or chair. This makes the movement easier to perform. If they
are still challenging from the bench, do them from your knees.
Week 1 (Perform twice per week)

If you did 10 or fewer pushups
• Perform 10 sets of 3 repetitions of pushups.
Rest two minutes between sets.
• If you can’t do 3 pushups, adjust to an easier

variation.
• If the easiest variation is difficult, don’t worry about

it! Perform as many as you can, rest, and keep
going until you complete a set of 3 reps. Instead of
doing 10 sets, perform 4 to 5 total sets.
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If you did 10 or more pushups

• Perform 10 sets of 8 repetitions of pushups. Rest
two minutes between sets.


variation.
• If the easiest variation is difficult, don’t worry about

it! Perform as many as you can, rest, and keep
going until you complete a set of 5 reps. Instead of
doing 8 sets, perform 4 to 5 total sets.

• Complete 8 sets of 10 repetitions with 2 minutes of
rest between sets.
Week 3 (Perform twice per week):

one minute between sets.
Continued...

variation and follow the same instructions as the
prior two weeks.

• Perform 6 sets of 15 repetitions with 1 minute of
rest between sets.


variation, and follow the same instructions as the
prior two weeks.

• Do 4 sets of 20 repetitions with two minutes of
rest between sets.
Once the four weeks are up, take off 3 to 5 days from pushups, and
then it’s time to test again! We promise if you stick to the program,
your number will improve a lot in just 4 weeks. We’ll be following up
to see how you did.
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Pump
and Cardio
The Focus
Build muscle and improve heart health
without any running
If you’re short on time but want a workout that will give you a great
pump and feel like cardio, this three-circuit workout will do the trick.
It’s a full-body plan that doesn’t require any equipment. But, if you
want to make it harder, grab some weights or throw on a backpack.
Circuit #1
Complete one exercise after another, resting as little as
possible. After you complete one set of each exercise,
rest for 2 to 3 minutes, and then repeat. You’ll perform
a total of 4 sets of each exercise.
1a Bodyweight Squat
4 sets x 15-20 reps
1b Push-up
4 sets x as many reps as possible (AMRAP)
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Pump and Cardio
1c Bodyweight triceps extension

4 sets x 15-20 reps (if this is too hard, hold a
plank for 30-60 seconds)
Rest
2-3 minutes
Circuit #2
Same approach as the first circuit. Complete one
exercise after another, resting as little as possible.
After you complete one set of each exercise, rest for 2
to 3 minutes, and then repeat. You’ll perform a total of
4 sets.
2a Single-Leg Glute Bridge

4 sets x 10 reps per leg
2b Bodyweight, dumbbell or resistance

band rear-foot elevated split squat
4 sets x 10 reps per leg
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Pump and Cardio
2c Walking lunges
4 sets x 15-20 reps
Rest
30 seconds
Circuit #3
Same approach as before, but this time, you’ll only do
3 sets total.
3a Bodyweight step up
3 sets x 20-25 reps
3b Dumbbell or band lateral raise

(or use a weighted backpack)
3 sets x 10-15 reps per arm
3c Inchworm
3 sets x 10 reps
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The Safest
Way To Train
To Failure
The Focus
Push your body hard without feeling in
danger of getting injured
Your body does NOT need weights to change; it requires resistance.
When machines, dumbbells, and barbells are not available (or
unwanted), your body weight can be used to create an amazingly
effective workout that builds muscle.
Research suggests that intensity — not the amount of weight you

use — drives muscle growth. In other words, you can use heavier or
lighter weights as long as you push yourself near the point of failure.
To find the sweet spot with bodyweight exercises, try supersets,

giant sets, and circuits to add more volume and use “self-limiting”
exercises. Self-limiting movements — like push-ups and inverted
rows — reduce your injury risk because when you can no longer
complete any reps, you simply stop moving (without the fear of a
barbell crushing you).
Here’s an example of a bodyweight, muscle-building workout that

will prioritize intensity, focus on self-limiting exercises, and move at a
pace where you will exhaust your muscles and force them to grow.
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The Safest Way To Train To Failure
How to do it
Perform this workout as a giant set, meaning you’ll
do one exercise after another, resting as little as
possible between exercises. After you complete all
the movements, rest for 3 minutes, and then repeat
another 2 to 4 times.
1a Inverted row
AMAP (“as many reps as possible,” until you can’t
do them correctly)
1b Inverted row hold

10 seconds (on your last rep of inverted rows, pull
your chest to the bar, and squeeze your shoulder
blades together, holding as long as possible)
1c Pushups
AMAP
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The Safest Way To Train To Failure
How to do it
1d Plank
10 seconds (on your last rep of pushups, hold
your body in the plank position, pushing down
through your palms, creating tension in your
arms, chest, and abs)
1e Alternating reverse lunges

10-20 reps
1f Bodyweight squats
AMAP
1g Squat hold
10 seconds (on your last rep of squats, lower
your body and hold the bottom of the squat for
10 seconds)
1h Glute-hamstring walkouts
60 seconds
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The 30-Second Full

Body Blast
The Focus
Use timed sets to increase the intensity and
transform your body in less time
How much can you change your body in 30 seconds? More than
you imagine. This workout takes you away from the “traditional”
approach of counting reps and has you focus on 30-second timed
sets. Your heart will be pounding, your muscles will be pumped, and
you’ll challenge your body without needing any equipment.
How to do it
This workout consists of three separate cycles. Each
cycle consists of multiple exercises that you’ll do as
a circuit. You’ll perform 1 set of each movement for
30 seconds and then rest. Rest 30 to 60 seconds
between movements if you’re a beginner. If you’re
more advanced, rest for only 15 seconds (this will feel
far too short). That’s 1 set. Then, move to the next
exercise and repeat the same exercise-to-rest ratio.
Once you do 1 set of each exercise, repeat the entire
circuit. Do 2 to 3 sets of each move, and then move to
the next cycle.
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The 30-Second Full Body Blast
Cycle #1
30 seconds for each exercise
1. Bear crawl
2. Bodyweight step-up (left leg)
3. Pushup
(change every set: close, normal, wide)
4. Bodyweight step-up (right leg)
5. Single-leg hip thrust (left)
6. Mountain climber
7. Single-leg hip thrust (right)
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Cycle #2
1. Plank
2. Bodyweight squat
3. Bodyweight jump squat
4. Pullup or inverted row or

Bodyweight superman pullup
5. Bodyweight lunge (left leg)
6. Bodyweight lunge (right leg)
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Cycle #3
1. Pushup
2. Rear-foot elevated split squat (left)
3. Rear-foot elevated split squat (right)
4. Squat iso hold

(squat down and hold for 30 seconds)
5. Reverse crunch
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Myo-Reps
For Muscle
The Focus
A little-known technique can be an effective
way to push your muscles harder in less time.
Just because a workout is short doesn’t mean you can’t see amazing
results. We stress this each week, but many people have their
doubts. So we’ll keep sharing difficult but time-efficient workouts to
show you what’s possible.
Myo-reps are a strategy created by Norwegian strength coach Borge
Fagerli in the mid-2000s.
Here’s how it works

• Start with an “activation” set of 10-20 reps with
lighter weights. Take this set almost to failure (but
leave a rep or two in the tank…you’ll need them),
and then put the weight down
• Take 3-5 deep breaths
• Grab the same weight, do 3-5 controlled reps, and

put the weight down. This is one set.
• Repeat this process. So take another 3 to 5

breaths, and then perform 3-5 reps. Do this for 4
rounds, so you’ve done 5 total sets, including the
first 10-20 rep set.
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Myo-Reps For Muscle

• Myo-reps can help with building muscle because it
taps into many of the ways that a muscle grows. In
particular, muscular tension, metabolic stress, and
muscular damage are the three primary drivers of
growth. Plus, the limited rest will keep your heart
pumping.
• Myo-reps are best used with 1-2 “pump” isolation

exercises like bicep curls or lateral raises.
• But if you’re doing bodyweight workouts, you

can apply this method effectively. Start with just
your body weight for the “activation” set and then
add some weight, even if it’s just some books in a
backpack.
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Myo-Reps For Muscle
Here’s how it looks (remember, just 3 to 5 big breaths separate

each set). Normally, the weight would feel light. But in this case,
because rest is limited and your muscle is activated, you’ll be
able to create fatigue and overload with a lighter weight while
maximizing your intensity:
Set 1: 15 reps
Set 2: 4 reps
Set 3: 4 reps
Set 4: 4 reps
Set 5: 3 reps
Here’s how to bring it to life in a workout.
Upper body workout #1
1. Chest press variation

(like dumbbell bench press, incline
press, or pushups)
3 x 8-12 reps
2. Row variation
(like dumbbell row, T-bar row, or pullups)
3 x 8-12
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Myo-Reps For Muscle
3. Lateral raise w/ myo-reps for 5 sets

(First set 1 x 15-20 reps and then 3-5 reps per set
like above)
4. Biceps curl w/myo-reps for 5 sets

(First set 1 x 15-20 reps and then 3-5 reps per set
like above)
Upper body workout #2
1. Row variation
(like dumbbell row, T-bar row, or pullups)
3 x 8-12
2. Chest press variation

(like dumbbell bench press, incline press,
or pushups)
3 x 8-12 reps
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Myo-Reps For Muscle
3. IYT raises
(with or without dumbbells)
w/ myo-reps for 5 sets (first set 1 x 15-20 reps and
then 3-5 reps per set like above)
4. Triceps pressdowns
w/ myo-reps 5 sets (first set 1 x 15-20 reps and
then 3-5 reps per set like above)
At-home, bodyweight version
1. Do 15-20 bodyweight squats
2. Take 3-5 breaths
3. Immediately do 3-5 squats
4. Repeat steps 2 and 3 three more times

(for 5 total sets of bodyweight squats)
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Myo-Reps For Muscle
5. Do 15-20 push-ups
6. Take 3-5 breaths
7. Immediately do 3-5 push-ups
8. Repeat steps 2 and 3 three more times

(for 5 total sets of push-ups)
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More
Myo-Reps
The Focus
Build muscle and learn to push your
muscles to failure.
In the name of building muscle, we’re giving you another myo-reps
workout. Once again, you’ll be breaking the rules of rest to get you
to work harder without burning out.

• Start with an “activation” set of 10-20 reps. We’re
showing a bodyweight version today. But if you
are using weights, choose a weight that allows
you t take this set almost to failure (but leave a rep
or two in the tank…you’ll need them). Perform the
reps and then put the weight down
• Take 3-5 deep breaths
• Grab the same weight, do 3-5 controlled reps, and

put the weight down. This is your first my0-rep set.
• Then, take another 3 to 5 breaths and perform 3-5

reps. This is another set.
• Do a total of 5 sets, including the first high-rep set.
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More Myo-Reps
Here’s how it might look (remember, just 3 to 5 big breaths separate

each set). Normally, the weight would feel light. But in this case,
because rest is limited and your muscle is activated, you’ll be able to
create fatigue and overload with a lighter weight while maximizing
your intensity):
Set 1: 15 reps
Set 2: 4 reps
Set 3: 4 reps
Set 4: 4 how
Here’s reps it works
Set 5: 3 reps
You can do this workout three times per week, resting between
each session. You can also substitute other exercises for a little
more variety.
Round 1
1. Do 15 reps per leg of walking lunges (for added
difficulty, wear a backpack, weighted vest, or
ruck pack)
2. Take 3-5 breaths
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More Myo-Reps
1. Immediately do 3-5 more reps per leg of walking

lunges.
2. Repeat steps 2 and 3 until you do five total sets,

including the first set of 15 reps.
Round 2
1. Do 20 reps of pushups (for added difficulty, wear a
backpack, weighted vest, or ruck pack)
2. Take 3-5 breaths
3. Immediately do 3-5 more reps. Repeat steps 2 and

3 until you do five total sets, including the first set
of 20 reps.
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More Myo-Reps
Round 3
1. Do 20 reps of squats (for added difficulty, wear a
backpack, weighted vest, or ruck pack)
2. Take 3-5 breaths
3. Immediately do 3-5 more reps. Repeat steps 2

and 3 until you do five total sets, including the first
set of 20 reps.
And that’s it! It won’t take long, but your muscles might feel like you
spent hours in the gym.
The Max
Tension
Workout
The Focus
Learn how to get all your muscle fibers to
fire like never before.
This week’s workout takes seemingly simple bodyweight movements
and makes them much more challenging by increasing the time
under tension. Created by Coach Dustin Myers, gym owner, and
co-founder of Max Effort Muscle, it forces you to take more time
lowering and holding your body weight. And while it might seem like
a slight change, it’s a dramatic difference your muscles will feel.

This workout consists of pushups and squats (as well
as planks if you’re more advanced). Complete the
exercises as a superset, meaning you’ll do one exercise
after the other and then rest. You can do this plan
every other day.
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The Max Tension Workout

In this workout, you’ll perform five sets of each
exercise. The reps will be determined by your
experience level. And instead of moving as quickly
as possible on the reps, you’ll use a 5:3:1 tempo. That
means, on each rep, you’ll do the following:
5 seconds to lower your body (eccentric)
3 seconds to hold the “bottom” position (isometric)
1 second (or as fast as possible) on the way up
(concentric)
Beginner level
Perform 3 to 5 reps of pushups using the 5:3:1 tempo,
followed by a set of 3 to 5 bodyweight squats also
using the 5:3:1 tempo.
And then rest. That’s one round.
Complete five rounds, resting for 2 minutes between

rounds. If necessary, you can make the exercises
easier by performing the pushups from your knees
or with your hands on a bench, and you can do the
squats to a chair.
Continued...
The Max Tension Workout
Intermediate level
Perform 5 to 10 reps of pushups using the 5:3:1 tempo,
followed by a set of 5 to 10 bodyweight squats also
using the 5:3:1 tempo.
And then you’ll rest. That’s one round.
Complete five rounds, resting 1 minute after

each round.
Advanced level
Perform 10 reps of pushups using the 5:3:1 tempo,
followed by holding a plank for 1 minute, followed by
10 squats using the 5:3:1 tempo.
That’s 1 round. Rest as little as possible (or not at all),

and immediately perform another round. Complete
five rounds of the workout with little to rest.
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REPS, REPS, REPS

The Focus
Use circuits to train with Arnold-like volume
in a fraction of the time.
Ask Arnold the secret to success, and he might tell you, “more reps.”
If life is all about reps, consider this workout a way to get ahead
of the competition and win the game. This workout consists of 4
circuits. Do one set of the first exercise in the first circuit, then one
set of the next exercise, and then one set of the third exercise.
Rest for 1 to 2 minutes, and then repeat the circuit. Once you
complete all the sets in a circuit, then move on to the next circuit and
repeat the process.
Circuit #1
1a Bodyweight squat
10-20 reps
1b Pushup
10-20 reps
1c Dumbbell row (or use a

backpack or band)
12-15 reps
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Continued...
REPS, REPS, REPS
Circuit #2
2a Squat jumps
5-6 reps
2b T-pushup
8-15 reps per side
2c Lunges
12-15 reps/leg
Circuit #3
3a Single-leg hip thrust

12-15 reps/leg
3b Backpack or band overhead press

8-20 reps
3c Lateral lunge
12-15 reps/side
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REPS, REPS, REPS
Circuit #4
4a Plank walkout
6-15 reps
4b Reverse crunch
10-20 reps
4c Hollow body hold

30 seconds
How to adjust to your training experience
Beginners
Do the lower number of reps and 2 sets of each exercise.
Intermediate
Do the lower or higher number of reps and 3 to 4 sets of
each exercise.
Advanced
Do the higher number of reps and 5 to 6 sets of each exercise.
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Reps, Reps, Reps:

The Sequel
The Focus
More high-rep training that time is time efficient
and helps you build strength and muscle.
The last workout was a 4-circuit workout that pumped up your
muscles and raised your heart rate. This was one of the most popular
workouts we tested with the village, so we created a new variation
you could pair with it.
This workout consists of 4 circuits. Do one set of the first exercise in

the first circuit, then one set of the next exercise, and then one set of
the third exercise. Rest for 1 to 2 minutes, and then repeat the circuit.
Once you complete all the sets in a circuit, then move on to the next
circuit and repeat the process. These workouts can all be done with
just your body weight, or you can do a weighted version, whether
by adding dumbbells, barbells, or kettlebells or by throwing on a
rucksack, weighted backpack, or weight vest.
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REPS, REPS, REPS: the sequel
Circuit #1
1a Single-leg hip raise

10-20 reps
1b Step-up
10-20 reps
1c Squat
12-15 reps
Circuit #2
2a Bent-over row
(backpack, dumbbell, barbell, T-bar)
10-20 reps
2b Pushups or chest press

10-25 reps per side
2c Inverted row, pullups,

or Superman bodyweight row
8-15 reps
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Circuit #3
3a Reverse lunges
12-15 reps/leg
3b T-pushups
8-20 reps/side
3c Inchworm
8-15 reps
Circuit #4
4a Lying leg raises

10-20 reps
4b Bird dog
10 reps/side
4c Seated Twist
30 seconds
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Continued...
Personalize your workout
Beginners
Do the lower number of reps and 2 sets of each exercise
Intermediate
Do the lower or higher number of reps and 3 to 4 sets of each
exercise
Advanced
Do the higher number of reps and 5 to 6 sets of each exercise
Remember, as Arnold mentions all the time, don’t overthink this. If

you only have 15 or 30 minutes, do 1 to 2 sets, and start with what
you have time for.
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Super
Supersets
The Focus
Arnold loved performing supersets to teach his
body how to push harder without too much fatigue.
Learn to master the method yourself.
The only rule of this workout is don’t train three days in a row. That
means you can do the upper body workout one day, the lower body
the day after, rest and repeat. Or, you can alternate between training
days and off days. It’s easy to underestimate bodyweight exercises,
but whether you’re on the road, looking to jumpstart your routine, or
want a change of pace, this will be a challenge.
How to do it
Complete these two workouts on separate days.
Perform the exercises in the order listed. When you
see a number with a letter (2A and 2B, for example),
that means to perform the exercises as a superset.
Do one set of the first exercise (2A, for example), rest,
and then one set of the second exercise (2B). After the
rest period, you’ll do another set of the first exercise
in the pairing, followed by the second exercise in
the superset. You’ll continue this until all sets of the
superset are complete, and then you’ll move on to the
next exercise in the workout (exercise 3).
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Super supersets
Use the guide below to determine how many sets you should
perform based on our training experience:
Beginner
(0 to 1 year of consistent training): 2 to 3 sets per exercise
Intermediate
(2 to 3 years of consistent training): 4 to 5 sets per exercise
Advanced
(4+ years of consistent training): 6 to 8 sets per exercise
Upper Body Workout
1 Inchworm (hand walkouts)

8 reps (1-minute rest)
2a Feet-Elevated Pushup
(if too hard, you can do it from the floor, on your
knees, or with your hands on a bench)
10-20 reps (1-minute rest)
2b Bodyweight (inverted) row

10-20 reps (1-minute rest)
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Super supersets
Upper Body Workout
3a Close Grip Pushup

as many reps as possible (1-minute rest)
3b Pullup or Superman Pullup

6-12 reps (1-minute rest)*
4a Plank
20 to 30 seconds (45 seconds rest)
4b Reverse crunch
10-20 reps (45 seconds rest) Many have never
seen a bodyweight Superman pullup.
Lower Body Workout
1 Alternating lunges
10 to 20 reps per leg
2a Single-Leg Hip Thrust

12-20 reps (60 seconds rest)
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Super supersets
2b Wall Squat Iso Hold

60-second hold (60 seconds rest)
Lower Body Workout
3a Step-ups
8-15 reps (60-second rest)
3b Bodyweight squat jumps

5 reps (30 seconds rest)
3c Bodyweight squats
(60 seconds rest)
4a Hollow body hold

20 to 30 seconds (30 seconds rest)
4b Crunch
10 to 15 reps (60 seconds rest)
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The
Bodyweight Pump
The Focus
Shock your muscles without weights in less
than 20 minutes
Looking for a quick pump? We have you covered. This week’s
workout is basic, but — as we repeatedly tell you — basic
movements performed with high intensity deliver the best results.
When people see Arnold’s training logs, they are shocked by the
lack of variety. But Arnold knew you didn’t need endless exercises to
transform your body. You just needed a way to progressively push
your muscles to work harder. And that’s what this workout does.
How to do it
This workout consists of an upper-body workout and
a lower-body workout. That’s it. Rotate between Day
1 and Day 2. You can rest one day between each
workout, or you can do the workout on back-to-back
days and then rest on the third day. At a minimum, try
to perform three workouts per week but a maximum of
4 to 5 sessions.
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The Bodyweight Pump
Both workouts are done as straight sets, which means

you’ll perform all sets of the first exercise before
moving on to the next. Repeat this pattern until all
exercises are done. If you want to make an exercise
harder, add a weighted vest, rucksack, or backpack
with weight.
Bodyweight Only – Upper
1. Feet-elevated Pushups
(Decline pushups)
3 sets x 10-20 reps (60 seconds rest)
2. Close-grip pushup
3. Pullup
4. Inverted row
3 sets x AMAP (as many reps as possible) (60
seconds rest)
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The Bodyweight Pump
5. Lying leg raises

Bodyweight Only – Lower
1. Reverse lunge
2. 1-Leg Hip Thrust

3 sets (per side) x 12-20 reps (60 seconds rest)
3. Wall Squat Iso Hold

3 sets x 30-60 seconds (60 seconds rest)
4. Bodyweight squat
5. Inchworm/plank walkout
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The Resistance
Band Workout
The Focus
Use resistance bands to challenge your muscles in
new ways and minimize strain on your joints. (And
don’t worry, we have a version with no bands, too!)
It’s time to dust off the resistance bands you got during the
pandemic. This workout uses something called mechanical drop sets
to challenge your muscles in less time and with fewer exercises. This
type of drop set means you start with a harder version of an exercise
(using bands) and then shift to something not quite as challenging
without rest. The combination will leave your muscles pumped and
your heart exhausted.
How to do it
Perform the three-exercise pairing as a tri-set. That
means doing a set of each exercise with the same
listed number (1A, 1B, and 1C, for example) and rest
as little as possible. Once you do all three exercises,
rest for 2-3 minutes, and then repeat the tri-set again.
Don’t move on to the next group of three exercises
until all sets are completed.
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The Resistance Band Workout
Tri-set #1:
1a Resistance band squats

4 sets x 10-12 reps (no rest)
1b Bodyweight squat
4 sets x1 5-20 reps (no rest)
1c Wall sits
4 sets x 20-30 seconds
Rest 2-3 minutes
Tri-set #2:
2a Resistance band pushup

4 sets x 10 reps (no rest)
2b Pushups
4 sets x AMRAP (as many reps as possible) (no rest)
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Continued...
2c Incline pushups or knee pushups

4 sets x 10-20 reps
Rest 2-3 minutes
Tri-set #3:
3a Banded good morning

3 sets x 10 reps (no rest)
3b Single-leg hip raise (do both legs)

3 sets X 8-12 reps (no rest)
3c Two-legged hip raise

3 sets x 10-20 reps
Rest 2-3 minutes
No band? No problem. Just do the workout without the resistance

band exercise. The workout will be a little shorter but still incredibly
challenging.
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Bodyweight version
1a Bodyweight squat
4 sets x 15-20 reps (no rest)
1b Wall sits
4 sets x 20-30 seconds
Rest 2-3 minutes

2a Pushups
4 sets x AMRAP (as many reps as possible) (no
rest)
2b Incline pushups or knee pushups

4 sets x 10-20 reps
Rest 2-3 minutes

3a Single-leg hip raise
3 sets X 8-12 reps (no rest)
3b Two-legged hip raise

3 sets x 10-20 reps
Rest 2-3 minutes
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The 2-Minute
Muscle
Challenge
The Focus
Long workouts don’t determine intensity. This plan
is short, but it’s so challenging that it will feel longer
that it is.
You can do this workout any time you need something that requires
little (or no) equipment. You can also add it to the end of your
workout as a “finisher” to get a great pump, burn more calories, and
push past your limits.
We call it the hardest 2 minutes, and here’s how it works.
How it works
Step 1 Pick one exercise. Ideally, it’s a compound
exercise that works multiple muscles, such as squats,
rows, pushups, or lunges. Remember, you can use
your body weight or add weight with dumbbells,
kettlebells, a barbell, or a weighted vest.
Step 2 Set a timer for 2 minutes.
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The 2-Minute Muscle Challenge
Step 3 Perform as many reps as possible during the 2

minutes. That doesn’t mean you’ll be doing reps the
entire time. Remember to take breaks when needed,
but push yourself.
For example, you might do 12 reps of squats, rest for 10 seconds,

and then do another 5 reps, and then rest, and then another 3 reps,
and so forth until time is up. This is about taking your body as far as
it can go while still incorporating rest.
If you’re doing a weight version of an exercise, you’ll want to choose
a weight that feels light and almost too easy at the beginning. For
example, if doing a goblet squat, using 25% of your body weight is
an excellent place to start.
And that’s it! Over time, your goal is to make the workout harder. This
could mean doing more reps, resting less, or using a heavier weight.
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The Sparhawk
The Focus
Build full body strength and endurance with just a
single dumbbell or kettlebell.
This workout from legendary strength coach Dan John is minimal
and time-efficient. If you’ve got one kettlebell (or a dumbbell, or
a water jug, or a backpack) and some space to walk, you have
everything you need for a fantastic training session.
Coach John calls this “The Sparhawk.” You’ll be performing goblet

squats and suitcase carries. But here’s the catch: You can’t set the
weight down until you’re done.
Grab a kettlebell or dumbbell that you can lift for at
least 12 reps. No weights? No problem. You can also
fill up a gallon water jug or even put some books in a
backpack.
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The Sparhawk
Now it’s time to get to work
Perform 8 Goblet squats

then walk 60 feet (you can pace around your home if
needed) with the weight in your left hand.
Perform 7 Goblet squats

then walk another 60 feet, this time with the weight
in your right hand.
Now do 6 Goblet squats, back to the left

hand for 60 feet.
5 Goblet squats, right-hand walk.
4 Goblet squats, left-hand walk
3 Goblet squats, right-hand walk
2 Goblet squats, left-hand walk.
1 Goblet squat, finished.
Because you transition straight into the carries after the squats, you
keep your body under load the entire time, which works your core
and grip. It might not seem like much, but your entire body will feel it
by the time you’re done.
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The 5:4
Protocol
The Focus
A minimal equipment challenge that builds strength,
power, and cardiovascular endurance.
Legendary coach Pavel Tsatsouline’s book The Quick and The Dead
includes many great, time-efficient workouts. One in particular,
called the 5:4 protocol, is worth your time.
• Set a timer for 30 seconds.
• Perform 5 reps with a heavy weight of kettlebell
swings. (If you don’t have a kettlebell, you can load
up a backpack with some books.) It might take you
approximately 10 seconds to perform the 5 reps and
then rest the remaining 20 seconds.
• Repeat this for a total of 4 sets, each time with a
30-second interval for your reps and rest.
• Then, rest for 1 minute.
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Continued...
The 5:4 Protocol
• Now, do the same 30-second interval, but this
time with a push exercise, such as pushups or an
overhead press. (Again, you can use a kettlebells
or a backpack with weights)
• Do 5 reps every 30 seconds, and complete a total

of 4 rounds.
• Rest for 1 more minute.
• Now, repeat steps 1 through 7 anywhere from

three more times.
Like most “simple” workouts, this looks far easier on paper than it is.
You’ll train power (something we all lose as we age) without impact,
and it’s a sneaky good way to elevate your heart rate to get in some
cardio without going for a run. Strength, power, and cardio all in one
workout? That’s why we thought you would love it.
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The Resilience
Workout
The Focus
Build old-school strength with basic movements
performed with precision
With the right mix of exercise, reps, and rest, you can experience an
incredible workout in less than 30 minutes. I created this workout
nearly 15 years ago when I was coaching busy executives, and I do
a variation of this when I’m traveling (it’s Adam, by the way). All you
need is a dumbbell or kettlebell and a pullup bar (or a TRX works
too). You can also do the workout with just a backpack filled with
books or a weighted rucksack.
How It Works
You’ll perform 3 exercises as a circuit. That means you’ll
do the following exercises with little or no rest in between
movements.
1. Pull-ups (Other options: do TRX rows or do a bent-over
row using a backpack with books or rucksack).
2. Pushups (Other options: pushups from your knees, with

your hands on a bench or table, or TRX pushups).
3. Kettlebell swings (Other options: dumbbell swings,

loaded backpack swings, single-leg bodyweight
Romanian deadlifts)
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The Resilience Workout
You’re going to perform three rounds of these three exercises (you

can substitute any exercise using the examples above). Each round
consists of 4 sets. You want to time your rounds to see how quickly
you can move and keep track of how long you’re training.
In the first round,you’ll do

the following
3 pull-ups
4 pushups
5 kettlebell swings
Complete each exercise, one after the other, resting as little as

possible. That’s one set. You’ll then repeat these three exercises
three more times for a total of four sets. Then, round 1 is over.
Next up is round two, which consists of
4 pull-ups
5 pushups
10 swings
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The Resilience Workout
Again, complete each exercise, one after the other, resting as little
as possible. That’s one set. You’ll then repeat these three exercises
three more times for a total of four sets. Once you’ve done that,
round 2 is over. And that leads you to:
Round 3, which consists of
5 pull-ups (or rows)
6 pushups
12 swings
Do the same as the two previous rounds.

Once you’re done, the workout is over!
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The Longevity
Workout:
Next Level
The Focus
Get stronger where it matters most to fight off
age-related decline
A strong grip is associated with longevity. Previously, we shared that
pushups are also associated with fighting off premature death. This
workout includes the exercises you need to become stronger and
increase the likelihood that you can live longer.
How It Works
The workout consists of two circuits, each consisting
of two exercises. The first circuit is a combination of
farmer’s walks and pushups. And the second circuit is
more farmer’s walks and squats. If you’re keeping score
at home, the farmer’s walks will help improve your grip.
Pick up the weights, and walk 20 to 30 steps with a

weight that’s heavy. Set the weight down, and then do
your pushups.
If you don’t have weights, you can fill two backpacks or

totes with books, hold one in each hand, and perform
the carries. All you need to do is make sure the bags
are heavy and hard to grip.
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The Longevity Workout: Next Level
Circuit #1 - 3-4 rounds

Complete the first exercise and immediately do
the second exercise. Then rest for 2 to 3 minutes
and repeat.
1a Farmer’s Walk
20 to 30 steps
1b Pushups
10 to 30 reps (your strength will determine how
many reps you perform
After you complete all the rounds of the first
circuit, then move to the next circuit.
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The Longevity Workout: Next Level
Circuit #2 - 3-4 rounds

Follow the same approach as the last circuit. Complete
the first exercise and immediately do the second
exercise. Then rest for 2 to 3 minutes and repeat.
2a Farmer’s walk
20 to 30 steps
2b Bodyweight squats
10 to 30 reps (You can also add weight if you
want; your strength will determine how many reps
you perform)
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The Strength and

Muscle Plan
The Focus
Add muscle and strength and burn more calories
with a workout from one of the best trainers in
the world
Consider this plan as a 20-minute commitment to a better you.
Designed by strength coach Luka Hocevar, owner of one of the best
gyms in America — Vigor Ground Fitness in Renton, Washington.
The program combines two blocks to help you build strength and
muscle while working at a pace guaranteed to crush calories.
If you don’t have weights available, then try the

bodyweight version.
Gym Version
Note: Luka filmed examples of every exercise in the
workout. You can watch them here.
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The Strength and Muscle Plan
Dynamic warmup
1. Downward Dog to Spiderman

Lunge x 5/side
2. Squat to Stand x 8
3. Thai Sit to Shinbox Switch x 4/side
4. High Knees x 15 seconds
5. Squat Jumps x 15 seconds
6. Skater Jumps x 15 seconds
Block 1: 10 mins
Perform as a tri-set (or circuit), meaning you’ll do one
set of each exercise in order, rest, and then repeat.
The first two sets with be “ramp up” sets, where you
prepare your muscles to handle a weight you can do
for the listed reps.
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Block #1
1. Trap Bar Deadlift (or other deadlift

variation) x 4
2. Squat Jumps x 5
3. Alternating DB Bench Press x 6/side
For example, let’s say you can trap bar deadlift 315
pounds for 4 reps, and lift 60 pounds for 6 reps of
alternating dumbbell bench press. Your sets may go
like this:
Set 1 Trap bar deadlift: 185 pounds x 4 reps + 2-3

jumps + alternating dumbbell bench: 35 pounds x
6 reps per side
Set 2 Trap bar deadlift: 245 pounds x 4 reps +

2-3 jumps + alternating dumbbell bench press:
50 pounds x 6 reps per side
Set 3 Trap bar deadlift: 315 pounds x 4 reps + 5

jumps + alternating dumbbell bench press: 60
pounds x 6 reps per side
You’ll continue with this weight until the time is up.
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Rest for 3 minutes when you’re done, and then move to…
Block 2: 8 mins
At this point, you should be warmed up. So set the
timer and perform one set of each exercise, one set
after the other. Rest as needed, and when time is up,
you’re done!
1. Dumbbell Goblet Position Reverse

Lunge x 8 reps/side
2. 1-Arm Cable Row x 10 reps/side
3. Dumbbell Curls x 8 reps
Bonus
If you have extra time, you can finish the workout by

doing 100 kettlebell swings as fast as possible, using a
weight you can normally do for 15 to 20 reps.
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The Bodyweight Version

Note: Luka filmed examples of every exercise in the
workout. You can watch them here.
Dynamic Warmup
1. Downward Dog to Spiderman

Lunge x 5/side
2. Squat to Stand x 8
3. Thai Sit to Shinbox Switch x 4/side
4. High Knees x 15 seconds
5. Squat Jumps x 15 seconds
6. Skater Jumps x 15 seconds
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Continued...
Block 1: 10 Minutes
1. Step-Over Lunge x 8-12/side (reps

based on fitness level)
2. Elevator Push Ups x 6-10
Notes from Luka: Rotate doing 1 set of each exercise, and keep
going between the two exercises with minimal or no breaks, trying to
get as many rounds as possible.
If you cannot perform the prescribed amount of repetition because

your form is breaking down, drop the reps to keep good form while
pushing yourself to get as much work in the 10 minutes. If you want
to challenge yourself, bump the time to 12 minutes.
The goal of the step-over lunge is to go from the reverse lunge

straight to the forward lunge. You’ll switch sides halfway through the
interval.
The elevator push-ups have a smooth tempo and three stops on the
way down and three on the way up. If you cannot do the push-ups
for the full 60 seconds, you can elevate them on a sofa or chair or
hold the top position like a pushup plank.
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Block 2:
60 seconds of work + 15 seconds of rest
You’ll do one set of each exercise for 60 seconds,
rest 15 seconds, and then move to the next exercise.
Perform a total of 3 to 4 rounds.
1. Bridge Hamstring Walk-Outs
2. 1 and 1/2 Rep Pulse Squats
3. T-Hold Pulses
Notes from Luka: The goal here is to have a smooth, controlled

tempo and keep the time under tension for the full 60-second
interval for each exercise.
During the bridge hamstring walkout, make sure you are squeezing
your glutes the whole time as well as bracing your core. That way,
you get tension in your glutes and hamstrings.
During the 1 and 1/2 rep pulse squats don’t lock out and rest at the
top but go right back down into your squat.
In the T-hold pulses, do not use momentum. Instead, focus on

controlled smooth reps. If you cannot maintain it, then hold the
T position.
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Block 3:
20 seconds of work + 40 seconds of rest
You’ll do one set of each exercise for 20 seconds, rest
for 40 seconds, and then move to the next exercise.
Perform a total of 3 to 4 rounds.
1. Lateral Slides
2. Mountain Climbers
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The “Every
Minute Counts”
Workout
The Focus
Learn to build a workout that is time-efficient and
delivers results every time.
EMOM stands for “every minute on the minute.” It means you set a
timer for one minute, perform an exercise, track how long it takes to
do one set (say, 20 seconds), and rest the remainder of the minute
(another 40 seconds). Then, you set the timer for another minute
and either repeat the exercise or move to the next exercise in your
workout. It’s a great way to get in an intense workout in a short
window of time.
The workout
Step 1: Pick four exercises, including two

upper and two lower body movements.
You can use bodyweight exercises or weights. Select
movements that use different primary muscles. For
example, when picking upper body exercises, select
one pressing movement (bench press, overhead press,
or pushups) and one pulling movement (dumbbell row,
pullups, inverted row).
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The “Every Minute Counts” Workout
Step 2: Prepare to train

Structure your workout to alternate between an
upper-body and a lower-body exercise. For example,
an excellent bodyweight workout could consist of
pushups (upper), squats (lower), pullups (upper), and
lunges (lower).
So your workout might look like this:
1. Dumbbell squats
(lower body, quads)
2. Dumbbell overhead press

(upper body, shoulders and triceps)
3. Dumbbell straight-leg deadlift

(lower body, hamstrings and glutes)
4. Dumbbell bent-over row

(upper body, back and biceps)
Set your reps

If you’re doing a bodyweight movement, perform 8 to 12 reps.
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If you’re doing weighted movement, do 6 reps, but use a weight you

can lift with good form for 10 reps.
Use the stopwatch on your phone to set a timer for 60 seconds.

You’ll perform the listed reps on each exercise and then see how
much time has passed. Then, you’ll rest the remainder of the minute
and move to the next exercise. For example, it might take you 20
seconds to do all of the reps of pushups, and then you’ll rest an
additional 40 seconds (for a total of 60 seconds). Then, you’d do all
the reps of squats, rest the remainder of the minute, move to rows,
and so forth.
Repeat this process of setting a timer for 1 minute, doing the

prescribed number of reps, and then resting the remainder of the
minute. Performing 1 set of all four exercises will take 4 minutes.
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Continued...
How to build your workout
If you’re a beginner
Complete 3 to 4 total rounds (a round = doing 1 set of
all four exercises) for 12 to 16 minutes of training.
If you’re more advanced

Complete 6 to 10 rounds for 24 to 40 minutes of
training.
You can perform this two or three times during the week, ensuring
you rest at least one day between exercises.
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The Terrible Twos

(The Ultimate Parent-Friendly Plan)
The Focus
Build maximum strength, increase muscle, and
improve muscular endurance with a grueling,
time-efficient workout.
It’s Adam. Many of you might be familiar with “the terrible twos.”
It’s that stage as a parent when your child turns two, and suddenly,
everything becomes more difficult.
This workout is called the “terrible twos” because I developed it

when I became a dad I realized you need to get creative with your
workouts. I still wanted to train hard but didn’t have the same time.
So, most of my workouts became 15 to 30-minute sessions that felt
harder than what I was doing when I spent an hour in the gym. That
was the backbone of my Fit Father approach, which I’ve followed for
the last 8 years.
This “terrible twos” workout might cause you to develop a love-hate

relationship with just two reps. You’ll love the results you see but
might hate how hard it feels.
BACK TO CONTENTS
Continued...
The Terrible Twos
Here’s how it work

The following sequence is a circuit, which means you’ll
do 1 set of each exercise listed, cycle through the
exercises, and repeat.
1. Start by performing two warm-up sets

with about 50 percent of the weight
you’ll use.
Then, perform two reps of each exercise using a
weight you can lift for approximately 5 to 6 reps.
2. Set a timer for anywhere from 10 to

30 minutes. If you’re a beginner,
do 10 minutes.
If you’re advanced, go for 30 minutes. Or, you
can do a longer or shorter workout based on the
time you’ll have.
There’s not much rest in this program. You’ll only take breaks
when you need them, which means you’ll be doing a lot of reps
with a relatively heavy weight. If you’re doing a bodyweight
version, the same rules apply. Keep doing two reps for each
movement, and don’t rest unless you need it. Once the time is up,
the workout is over.
BACK TO CONTENTS
Continued...
The Terrible Twos
Exercises - 2 reps each
1. Dumbbell/Barbell Romanian Deadlift

or bodyweight good morning
2. Dumbell/Barbell Row or inverted row
3. Dumbbell/Barbell or bodyweight rear-

foot elevated split squat
4. Dumbbell/Barbell Overhead press

or pushups
5. Dumbbell/Barbell Front squat

or bodyweight squat
BACK TO CONTENTS
The Get Back

on Track
Workout
The Focus
If you enjoy exercise but haven’t been consistent, this program
is designed to help you muscles reacclimate and build strength
fast. It will challenge your muscles and aerobic endurance but
without pushing your body to failure. If you want to make it more
challenging, select a heavier weight or do more sets.
How to do it
Grab a pair of dumbbells or, if you haven’t been lifting,
two bottles of water or a backpack filled with books.
The overhead press is likely your “weakest” lift, so
make sure you can perform 12-15 reps with the weight
you choose. That’s just a guide to help you know how
much weight to use. But you won’t necessarily be
doing 12 to 15 reps.
In this workout, you’ll do timed sets. You’ll perform as

many reps as possible in 15 seconds and then move
to the next exercise. Rest as little as possible between
exercises. Once you do 1 set of all the exercises, that’s
1 round. If you’re just getting started or bouncing back,
do 1 to 2 sets total. As you get stronger and feel better,
perform up 4 to 6 rounds total.
BACK TO CONTENTS
Continued...
The Get Back on Track Workout
Exercises
1. Pushups
2. Bent-over 2-arm dumbbell row
3. Hollow body hold

(hold 1 dumbbell behind your head, lying flat
on the floor with hands and feet off the ground)
4. Dumbbell shoulder press
5. Dumbbell squat
6. Plank
7. Hip raise
8. Dumbbell alternating reverse lunge
BACK TO CONTENTS
The Parent Pump

The Focus
Another parent-friendly full-body workout you can
perform with only dumbbells
This routine requires minimal equipment and no “technical”
exercises, meaning this is simple to perform but will challenge all of
your muscle.
The workout
Perform 1 set of each exercise for 30 seconds.
Once you complete each set, catch your breath and
repeat again. Try to complete 4 to 6 rounds in less
than 15 minutes.
1. Overhead farmer’s walk

(hold dumbbells overhead and walk slowly
and in control)
2. Alternating dumbbell lunges

Continued...
The parent pump
3. Renegade row
(pushups + alternating rows)
4. Goblet squat
(hold at the bottom for 3 seconds)
Note: If you don’t have any dumbbells, load up a backpack with a

few books. You can do the overhead farmer’s walk by grabbing the
straps and holding the book overhead. Wear the backpack while
doing lunges and the Goblet squat. Instead of Renegade rows,
simply wear the backpack and perform pushups.
BACK TO CONTENTS
The Plateau
Buster
The Focus
When progress stalls, use this workout to
jumpstart results
The next time you hit a wall with your workouts, this technique can
help bust you out of your rut.
As we’ve discussed before, transforming your body is a relatively

simple equation, but it’s not easy. To see the best results, you need to
train with intensity (relative to your own strength) and progressively
challenge your muscles with more weight, sets, reps, or challenging
exercises (or all of the above) — and do it consistently.
Wave training is a technique that helps trick your body into building
strength and muscle. The method alternates sets of low-rep training
with higher reps.
The low-rep set activates more of your motor units (what causes your
muscle fibers to fire), and when you shift to the higher-rep set, it can
help you lift more than usual.
BACK TO CONTENTS
Continued...
The Plateau Buster
Here’s an example:
Set 1: Perform 3-5 reps at 225 pounds
Rest for 2 to 3 minutes
Set 2: Perform 6-10 reps at 185 pounds
Rest another 2 to 3 minutes and repeat

2-3 more times
The 185 pounds should feel lighter than usual (thanks

to priming your nervous system with the heavy set),
which can help you do more reps than you normally
would at that weight.
BACK TO CONTENTS
Continued...
The Plateau Buster
Do a wave for your upper body

(set 1, rest, set 2 rest, and repeat 2-3 times)
That’s it!
You can also apply this to bodyweight training by alternating harder

and easier variations of the same exercise.
Let’s say you want to work your lower body:
Set 1: 5 reps (per leg) of Bulgarian split squats
Set 2: 10 reps of bodyweight squats
These are also called mechanical drop sets because you’re moving
from a harder exercise to an easier one.
You can use this method on one main exercise per workout (like a
squat, deadlift, row, or press).
BACK TO CONTENTS
The Build
Your Own
Workout Plan
The Focus
If you want to take control of your plan, here’s how
you can build a program that will challenge every
muscle in your body.
This one is a little different. We’re going to help you build a workout.
The same rules apply as usual: it’s going to be time-efficient, it’s built
for at home or the gym, and it’s going to be intense and help you
become a little better.
This workout is all about combining different movements. You’re
going to perform 5 exercises total, and each will correspond with a
squat, push, pull, hinge, and carry.
Step 1
Choose 1 exercise from each category.

These are just examples. You can select other exercises, but this
provides an idea of how to build your workout.
Exercises
Squat
Bodyweight squats, leg presses, goblet squats, rear
foot elevated split squats
BACK TO CONTENTS
Continued...
The Build Your Own Workout Plan
Exercises
Pull
TRX rows, seated machine rows, dumbbell single arm
row, inverted (bodyweight) row, pullups
Hinge
Hip thrust/hip raise, Straight leg deadlift, band good
morning, kettlebell swing
Push
Incline pushups, machine chest press, standing band
chest press, dumbbell chest press
Carry
Farmer carry, suitcase carry.
Step 2
Build your workout

If you’re short on time, superset the first four movements into two
pairs and perform them back-to-back, resting as little as possible
between sets. After doing the first pair, rest for 2 minutes and repeat
the first two exercises. Follow this pattern until all sets are done, and
then move to the next exercise pair.
BACK TO CONTENTS
Continued...
The Build Your Own Workout Plan
Here’s an example
Superset 1
1a. Bodyweight squat
1b. Bodyweight/inverted row
Superset 2
2a Hip raise
2b. Incline pushup
3. Farmer carry
(you can load up a backpack for this)
You can perform this plan 3 to 4 times per week.

Start with just 2-3 sets of 10-12 reps each.
Rest 2 minutes after you complete a set or superset.
As you build confidence and conditioning, add 1 to 2 more sets.
If you really want to push the pace, combine all five exercises into
one giant circuit.
BACK TO CONTENTS
The Backpack/
Rucksack
Workout
The Focus
This was such a fan-favorite in The Pump app,
that we had to share it here.
We talk a lot about making workouts that fit into your life. And
you guys ask for workouts you can do while traveling. Daniel was
recently short on time, so he grabbed his ruck pack, put a 30-pound
weight in it, and then did an amazing workout.
If you don’t have a ruck pack, you can put a few books in a
backpack. Load up your backpack and then give it a try.
How to do it
Perform this workout as a circuit, which means you’ll
do one set of each exercise. For each exercise, you’ll
perform 8 reps. Do all reps of the first exercise, then
with as little rest as possible, move to the next exercise.
Continue this until you complete all 7 exercises. Rest
for 1 to 2 minutes, and then repeat the circuit again.
BACK TO CONTENTS
Continued...
The Backpack/Rucksack Workout
The workout
Here’s a video of the entire workout.
1. Stiff legged deadlift
2. Bent-over row
3. Clean
4. Front squat
5. Overhead Press
6. Biceps Curl
7. Overhead triceps extension
BACK TO CONTENTS
The Do-It-All
Workout
The Focus
A plan designed to target all of the pillars of

better fitness
This workout has a little bit of everything to protect your heart,
crush calories, and build muscle. You can do this full-body
program approximately three to four times per week, resting one
day between each workout.
Part 1: Aerobic block
10 minutes of walking (do it in your home, on the treadmill, or

outside)
Part 2: Strength block
Complete 8 to 20 reps (depending on your strength) of the first

exercise, followed by a 30-second hold (isometric) of the second
exercise in the “bottom” position. Performing exercises back-to-
back is called a superset. This workout consists of five supersets.
BACK TO CONTENTS
Continued...
The Do-It-All Workout
In the first superset, you might perform 10 pushups.
On the tenth rep, lower your body down and hold for
30 seconds (or as long as you can). Then, move to the
next exercise.
You’ll perform one set of each superset. Rest for 1

minute. When you do all 5 supersets, rest for 1 to 2
minutes, and then repeat the entire sequence again.
Adjust to your experience

Complete a total of 3 to 8 rounds, depending on
your training experience. (Beginners = 3 rounds,
advanced = 8 rounds)
Superset #1
1a. Pushups
1b. Isometric pushup
BACK TO CONTENTS
Continued...
The Do-It-All Workout
Adjust to your experience
Superset #2
2a. Squats
2b. Isometric squat
Superset #3
3a. Crunch
3b. Plank
Superset #4
4a. Alternating Lunge
4b. Isometric lunge
Superset #5
5a. Pullup or inverted bodyweight row
5b. Isometric pullup or inverted

bodyweight row
BACK TO CONTENTS
The
Countdown
The Focus
Build muscle, burn fat, and strengthen your heart…

by counting to 10 (and it’s not what you think)
If you’re looking to get your heart rate up and feel the pump
without heading to the gym, try this simple workout. But don’t
confuse simple with easy.
The workout consists of two exercises that you perform back-to-

back, resting as little as possible. The goal is to focus on good
reps on every set. Use the chart below to adjust the workout to
your skill level.
How to do it
• Set a timer to see how quickly you can complete
this workout.
• Perform the starting number of reps of pushups

(use the chart below to customize your experience
level, as beginners will do a different number of
reps than advanced ones).
• Then, perform the starting number of reps of

lunges (again, use the chart below to determine
how many reps you should perform).
BACK TO CONTENTS
Continued...
The countdown
How to do it
• After you complete your lunges, return to pushups
and do one fewer rep than your first set. (Example:
if you did 10 reps on the first set, you’d do 9 reps
on the second set.)
• Then, do another round of lunges and do one

fewer rep than your first set. (Just like pushups, if
you started with 10, then you’ll do 9.)
• Continue alternating exercising and descending

by one rep until you only perform one rep of each
exercise.
• Set a timer to see how quickly you can complete

this workout.
• Perform the starting number of reps of pushups

(use the chart below to customize your experience
level, as beginners will do a different number of
reps than advanced ones).
• Then, perform the starting number of reps of

lunges (again, use the chart below to determine
how many reps you should perform).
BACK TO CONTENTS
Continued...
The countdown
How to do it
• After you complete your lunges, return to pushups
and do one fewer rep than your first set. (Example:
if you did 10 reps on the first set, you’d do 9 reps
on the second set.)
• Then, do another round of lunges and do one

fewer rep than your first set. (Just like pushups, if
you started with 10, then you’ll do 9.)
• Continue alternating exercising and descending

by one rep until you only perform one rep of
each exercise.
Select your experience level and do the number of

recommended reps.
Advanced
(5 years of training or more)
Start with 15 reps of pushups followed by 15 reps of
lunges (on each leg)
Continued...
The countdown
Intermediate
(~2 years of consistent training)
Start with 10 reps of pushups followed by 10 reps of
lunges (on each leg).
Beginner
(less than 2 years of consistent training)
Start with 5 reps of pushups (if needed, you can do
these on your knees or place your hands on a bench
or chair to make it easier), followed by 5 reps of lunges
on each leg. (If lunges are hard, put your hand on a
wall, couch, or chair for balance support.)
BACK TO CONTENTS
Continued...
The countdown
Sample Workout
If you’re doing the advanced workout, you would do
the following:
15 pushups + 15 lunges on each leg
And continue dropping by

1 rep each round.
By the time you complete the final rep of pushups and lunges, you’ll
have performed 120 pushups and 120 lunges. And your body will
feel it.
You can perform this workout three to four times per week, ideally
taking a day off between each training session. The beauty of this
plan is you can substitute an endless number of exercises. Choose
1 upper body movement, 1 lower body movement, mix and match,
and watch your body transform.
BACK TO CONTENTS
Arnold and
Franco’s Chest-
Back-Deadlift
Workout
The Focus
Maximize muscle and strength and train like

Arnold in the 70s.
Franco was my best friend. From the minute we met in Munich, we
pushed each other, we competed with each other, and we laughed
at every moment along the way. And when we trained together, the
workouts were truly fantastic.
I’ve never shared this routine before because it wasn’t necessarily

part of the plan, but it was how we kept intensity high, the workout
fun, and really learn to push ourselves. It will look like some of the
workout you’ve seen from the 1960s and 70s, but there’s one big
difference.
When we were feeling really good on Fridays, we would see just how
heavy we could go. We didn’t have a set number of sets or reps.
Instead, we started with higher reps and then kept on adding weight
until we couldn’t do more than three reps.
For my workouts, that meant doing bent-over rows for 315 pounds,
incline bench for 375, deadlifts for 625, and flat bench for 425
pounds.
This plan is extremely advanced but a lot of fun. You’ve been warned.
BACK TO CONTENTS
Continued...
Arnold and Franco’s Chest-Back-
Deadlift Workout
How to do the workout

Get ready to do a lot of sets and reps. We would start
with a weight we could lift for about 12 to 15 reps. Then
we’d increase the weight and go again, aiming for 10
to 12 reps. Increase again, and go for 8 to 10 reps. And
then again for 6 to 8 reps. And keep on adding weight
until you can’t do more than 3 reps.
There are no “rules” for how many sets you perform.

Just keep adding weight until you can do more than 3
reps.
1. Deadlifts
Superset
2A. Incline barbell press
2B. Weighted Chinups
BACK TO CONTENTS
Continued...
Arnold and Franco’s Chest-Back-
Deadlift Workout
Superset
3A. Barbell Bench press
3B. Bent-over barbell row
Tri-set
4A. Machine pullovers
4B. Dumbbell Flys
4C. Dips
Triset
5A.Seated cable rows
5B. One-arm cable row
5C. Dumbbell pullovers
BACK TO CONTENTS
Want To Train
With Arnold?
The Pump app is your chance to access
workouts, tips, and lessons from Arnold
Schwarzenegger. But it’s so much more than
programs. You’ll experience live Q&As with
Arnold, get advice from top experts in fitness
and nutrition, use a habit tracker to help you
build unbreakable routines, and interact with
the most positive community you’ve ever
seen. Use code “ARNOLD” to gain access
and start your free 7-day trial.
BACK TO CONTENTS
Your Pump
Club Team
Arnold Schwarzenegger
Former Mr. Olympia, Conan, Terminator, and
Governor of California
Adam Bornstein
Editor in chief for The Pump Club, New York Times
bestselling author, founder of Born Fitness, dad of
two boys, pop-a-shot-champion
Daniel Ketchell
Editor in chief for The Pump Club, Chief of Staff
for Arnold Schwarzenegger, Rucking and deadlifts,
Dodgers fanatic, girl dad.
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Get Back

I don’t just want to inspire people in their “prime” or their “golden

One of my favorite parts of sending my daily newsletter is seeing the

There is a workout for people who don’t think they’re ready to

We sold out 5,000 founding member spots in 72 hours in April, and

There are also hundreds of articles on nutrition and training by me,

3. Bent over Y’s

4. Incline or Wall pushups

7. Standing calf raises

The key is shifting from traditional exercising to focusing on foam

Here’s the breakdown

1. Foam roll front of legs (quads)

2. Foam roll back of legs (hamstrings)

3. Foam roll upper back

4. Foam roll lower back

5. Foam roll calves

6. Foam roll feet

And that’s it. If it’s a struggle, make it easier by listening to your

When you perform this exercise — in the morning, at night, or

2. Bring your left leg up and across your body and

Once you’ve found this start position, inhale through

Most of us spend our days hunched at a computer or slouching while

4. Bent over IYT

When you see a weapon

When you see a cool car

When you see a

When you hear a funny one-liner

Here’s the test

First, set a timer for 1 minute, and then

Record the number of reps you performed, and that’s

Now, it’s time to improve. You can do this as a standalone workout,

If you struggle to do pushups on the floor, place your hands on a

Week 1 (Perform twice per week)

• If you can’t do 3 pushups, adjust to an easier

• If the easiest variation is difficult, don’t worry about

If you did 10 or more pushups

Week 2 (Perform twice per week)

• If you can’t do 5 pushups, adjust to an easier

• If the easiest variation is difficult, don’t worry about

If you did 10 or more pushups

Week 3 (Perform twice per week):

• If you can’t do 7 pushups, adjust to an easier

If you did 10 or more pushups

Week 4 (Perform twice per week)

• If you can’t do 9 pushups, adjust to an easier

If you did 10 or more pushups

1c Bodyweight triceps extension

2a Single-Leg Glute Bridge

2b Bodyweight, dumbbell or resistance

3b Dumbbell or band lateral raise

Research suggests that intensity — not the amount of weight you

To find the sweet spot with bodyweight exercises, try supersets,

Here’s an example of a bodyweight, muscle-building workout that

1b Inverted row hold

1e Alternating reverse lunges

The 30-Second Full

2. Bodyweight step-up (left leg)

4. Bodyweight step-up (right leg)

5. Single-leg hip thrust (left)