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Arnold Schwarzenegger Swore by This Diet to Achieve His Legendary Bodybuilding Status- Here’s Everything You Need to Know

Published 06/09/2022, 10:00 AM EDT

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Food diets and workouts go hand in hand for every bodybuilder. It is the catalyst for their success and what makes them a great watch on stage. Through years of effort, Arnold Schwarzenegger followed a success model that proved to be the difference. He sets himself apart from the rest of the bodybuilders with his strict diets and unique workouts.

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Hence, to get the proteins, Schwarzenegger’s diet includes a wide variety of meals. Mindset is the key. Arnold’s mindset is incredible, and his determination to become the best deserves respect. Here’s what his astonishing diet looks like.


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Food diet of Arnold Schwarzenegger

Every day, he intakes 2750 calories, which fuelled him for success. Significantly, for breakfast, he ate three scrambled eggs, one cup of cooked oatmeal, one cup of orange juice, and one cup of low-fat milk. Likewise, for a mid-day snack, he ate a handful of mixed nuts along with an apple or a banana. For lunch, his diet comprised of nutritious dishes like two slices of whole-wheat bread, and one cooked chicken breast with no skin for the sandwich. Along with that, he ate one apple and a cup of low-fat milk.

After his workout sessions, he ate another snack, which consisted of three slices of cheese and a banana, while drinking water. Water flushes out metabolic waste products from the body and helps the bodybuilders. Just like water, protein shakes are a necessary part of every bodybuilder. His post-workout drink had 25g milk protein, 25g egg protein, and 8–12 oz low-fat milk blended and drank after the workout.


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Then comes dinner, a delicious meal comprising vital nutrients for the body. It contains 8 oz lean-cut grilled beef, one large baked potato, one large salad with mixed greens and vegetables, one tbsp salad dressing, one cup of mixed cooked vegetables, and water. For the last snack, he drinks a glass of low-fat milk. This diet includes 256g of protein, 271g of carbs, and 90g of fat. Along with a strict diet, he had an astonishing workout routine.

A stunning workout plan

The sensational Schwarzenegger had two sets of workout plans. Plan A and Plan B. Plan A is performed on Monday, Wednesday, and Friday. Plan B is performed on Tuesday, Thursday, and Saturday, while Sunday is for complete rest.

Plan A:


  • Bench press–5 sets, 6-10 reps
  • Flat bench flies–5 sets, 6-10 reps
  • Incline bench press–6 sets, 6-10 reps
  • Cable crossovers–6 sets, 10-12 reps
  • Dips–5 sets, to failure
  • Dumbbell pullovers–5 sets, 10-12 reps


  • Front wide-grip chin-ups–6 sets, to failure
  • T-bar rows–5 sets, 6-10 reps
  • Seated pulley rows–6 sets, 6-10 reps
  • One-arm dumbbell rows–5 sets, 6-10 reps
  • Straight-leg deadlifts–6 sets, 15 reps


  • Squats – 6 sets, 8-12 reps
  • Leg presses – 6 sets, 8-12 reps
  • Leg extensions–6 sets, 12-15 reps
  • Leg curls–6 sets, 10-12 reps
  • Barbell lunges – 5 sets, 15 reps


  • Standing calf raises -10 sets, 10 reps
  • Seated calf raises–8 sets, 15 reps
  • One-legged calf raises (holding dumbbells)–6 sets,12 reps


  • Wrist curls (forearms on knees)–4 sets, 10 reps
  • Reverse barbell curls–4 sets, 8 reps
  • Wright roller machine–to failure


Nonstop instinct training for 30 minutes

via Getty

Plan B workout of Arnold Schwarzenegger:


  • Barbell curls–6 sets, 6-10 reps
  • Seated dumbbell curls–6 sets, 6-10 reps
  • Dumbbell concentration curls–6 sets, 6-10 reps


  • Close-grip bench presses (for the all three heads)–6 sets, 6-10 reps
  • Pushdowns (exterior head)–6 sets, 6-10 reps
  • Barbell French presses (interior head)–6 sets, 6-10 reps
  • One-arm dumbbell triceps extensions (exterior head)–6 sets, 6-10 reps


  • Seated barbell presses–6 sets, 6-10 reps
  • Lateral raises (standing)–6 sets, 6-10 reps
  • Rear-delt lateral raises–5 sets, 6-10 reps
  • Cable lateral raises–5 sets, 10-12 reps


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Calves and Forearms

Same as Monday, Wednesday, and Friday



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Same as Monday, Wednesday, and Friday.

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Written by:

Jacob Gijy


One take at a time

Jacob Gijy is a US Sports and NBA writer at EssentiallySports. Gijy finished his Post Graduation in Psychology and worked in a hospital for 2 years before his passion for sports compelled him to find his way to sports journalism. A fan of the great Tim Duncan, he is always ready to pick up a debate with anyone who does not offer the power forward, the respect he deserves.
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Edited by:

Simar Singh Wadhwa