Arnold Schwarzenegger’s Quick Four-Step Bodyweight Routine: A Potent Muscle Booster

At first glance, associating “Arnold Schwarzenegger” with a basic daily workout might seem off-kilter. However, the renowned seven-time Mr. Olympia winner has consistently aimed to demystify fitness, making it engaging and accessible to everyone.

In his latest “Arnold’s Pump Club” newsletter, subscribers are treated to a new bodyweight workout challenge each Monday. One such challenge piqued my interest: a concise regimen with only four exercises, wrapping up in less than 20 minutes. But, its straightforwardness masks its true intensity.

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Discover Arnold Schwarzenegger’s ‘Double Trouble’ Bodyweight Challenge

Eager to tackle Arnold Schwarzenegger’s formidable “Double Trouble” workout? Here’s your guide to navigating this rigorous routine:

The Exercises:

Squats
Inverted Rows (or bent-over dumbbell rows if you don’t have a bar)
Push-ups
Reverse Lunges

The Plan:

Start by performing two reps of each of the four exercises in sequence.
In the next round, double the reps, executing four for each movement.
Keep doubling the repetitions in subsequent rounds, aiming for anywhere from eight reps up to a challenging 48, depending on your stamina.

A Word of Caution: If you find yourself unable to complete at least half of the suggested reps for any exercise, Schwarzenegger recommends calling it quits for the day.

Setting Your Pace: This workout offers versatility. Whether you’re looking for a relaxed session or a rigorous test, you decide the tempo. If you enjoy a competitive edge, consider timing your workout. Set a stopwatch, note your completion time, and track how many rounds you accomplish. This will give you a benchmark to beat in your next session!

Five Key Takeaways from the Workout

Seductive Simplicity: The appeal of the workout is its deceptive simplicity. Starting with just two squats, it feels entirely doable. However, in no time, you’re tasked with 32 squats, paralleled by the same number of inverted rows, push-ups, and reverse lunges. Schwarzenegger’s newsletter crew skillfully introduces you to a regimen that intensifies faster than you might expect.
Versatility in Action: The standout feature? Its adaptability. I managed five rounds during a lunch break, peaking at 32 reps for each movement. For the fitness pros, there’s the challenge of a sixth round with 48 reps. Beginners can ease in with three rounds of eight reps. Plus, there are modification options for each exercise, ensuring it caters to varied abilities.
Spotlight on Weak Areas: This all-encompassing routine touches every major muscle group. While I cruised through the squats and lunges, and managed the push-ups with a bit more effort, the inverted rows highlighted my weak spot. Struggling with 16, I had to segment the rest into smaller sets, spotlighting areas needing attention.
A Test without Weights: Being an avid CrossFit enthusiast, I thought a bodyweight routine would be a walk in the park. But Arnold’s challenge left me reevaluating. Struggling with the inverted rows, it became evident that heavy equipment isn’t always needed to push one’s limits.
The Arnold ‘Pump’: True to Arnold’s signature training style, this robust workout grants that sought-after muscle “pump.” As the muscles work hard, they’re flooded with fluids, noticeably bulking up in the process.

The Joy of the Workout: Beyond the Physical Benefits

While the temporary “pump” gave a gratifying aesthetic lift, the deeper reward was the post-workout euphoria. It’s well-documented that regular exercise can boost one’s spirits, and this routine reaffirmed that fact.

By the end, as my breaths came fast and sweat dripped down my face, I was enveloped in a surprising wave of elation. Overcoming a tough challenge, especially one designed by Arnold, brings a profound feeling of achievement, and this experience was no exception.

Vigen Avetisyan