The 7 Foundational Exercises Arnold Swore By
“You don’t need to reinvent the wheel. The basics built me—and they’ll build you too.” – Arnold Schwarzenegger
If you want to build a strong, dense, and aesthetic physique, forget fancy machines or fitness fads. For Arnold, everything starts with the basics.
These are the 7 exercises he relied on, over and over again — and they still work today.
1. Squat (Back & Front Squat) 🦵
"Big legs are earned under the bar."
Works quads, glutes, hamstrings, lower back — and builds full-body strength.
2. Bench Press 🦍
"The ultimate test of upper body power."
Arnold used it religiously for massive pecs, along with incline press and dumbbell flies.
3. Barbell Row 🐉
"A thick back is a strong back."
Key to building thickness in the lats and traps — one of Arnold’s go-to back-builders.
4. Barbell Curl 💪
"Barbell curls are the base. Load it up and control it."
The classic biceps builder, enhanced with incline curls, concentration curls, and drop sets.
5. Military Press 🧱
"Start with the bar if you want wide, powerful shoulders."
Seated or standing, front or behind the neck — essential for front and side delts.
6. Clean & Press 🔥
"A forgotten powerhouse movement that builds real strength."
Explosive, full-body, old-school. Arnold wished more lifters still did this.
7. Dumbbell Press 🛠️
"Dumbbells challenge your balance, control, and muscle coordination."
Great for chest and shoulders. Don't forget the famous Arnold Press variation!
✅ Takeaway
Arnold’s training was simple, brutal, and effective. These 7 lifts are your foundation. Master them, progress every week, and build a physique you’re proud of.
💬 How many of these 7 lifts do you use in your training? Comment below 👇
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