Arnold Schwarzenegger?s Four-Circuit Workout Might Be the Answer to Your Long Waiting Fitness Struggles

Arnold Schwarzenegger?conquered the sport of bodybuilding in his prime. While the Hollywood action icon stepped away from competitive?bodybuilding?after winning seven Mr. Olympia titles, he didn’t stop working out. Now at 76, the former Mr. Universe has vowed to help others find fitness. Schwarzenegger believes anyone can find the time to start working out despite their busy schedule. Hence, Arnie launched his newsletter to help guide people with structured workout plans.

In the latest issue of his newsletter, the bodybuilding legend shared a four-circuit workout. However, unlike the countless workout programs available on the internet, Arnie focused most on the efficiency of the routine. The Austrian Oak ensured his circuit training routine could be scaled down or up, according to the lifter’s experience level. So what does the routine look like?

It’s all about the reps for Arnold Schwarzenegger?

The seven-time Mr. Olympia has approached life the way he approached bodybuilding. For Arnie, practice makes perfect. The bodybuilding icon spent hours at the gym, performing rep after rep to perfect his physique. Arnie’s four-circuit workout routine is no different.

Circuit one of the workout consists of?“1a. Bodyweight squat: 10-20 reps,”?followed by?“1b. Pushup: 10-20 reps,”?and?“1c. Backpack or band row: 12-15 reps.”?Circuit two also consists of three exercises.?“2a. Squat jumps: 5-6 reps,”?then?“2b. T-pushup: 8-15 reps per side,”?and finally?“2c. Lunges: 12-15 reps/leg.”?

The third circuit is also focused on push movements.“3a. Single-leg hip thrust: 12-15 reps/leg, 3b. Backpack or band overhead press: 8-20 reps,”?and?“3c. Lateral lunge: 12-15 reps/side.”?However, the final circuit consists of core exercises.?“4a. Plank walkout 6-15 reps, 4b: Reverse crunch: 10-20 reps,”?and finally?“4c. Hollow body hold: 30 seconds.”?However, the secret to efficiency lies in how the routine can be scaled up or down.

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In his newsletter, Schwarzenegger recommended?that beginners repeat each circuit for two sets and reduce the reps in each set. Arnie advised intermediate lifters to increase the reps or sets of exact exercises in each circuit. Finally, he advised advanced lifters to increase both reps and sets. Schwarzenegger also provided another way to increase or decrease the intensity.

The flexibility of rest periods

The fitness icon recommends one to two minutes of rest between each circuit. Those who are just starting could take the full two minutes to recover between circuits. However, advanced lifters might even reduce the rest period below a minute. While altering reps and sets increases or decreases the intensity, manipulating rest time can add to it.

However, the bodybuilding icon recently talked about rest periods in detail. In one of his previous newsletters, the 76-year-old told people not to?“overthink”?how long they should be resting between sets.?”If you need a little more rest, don?t overthink it. Train hard, break as needed, and then push hard on the next set,”?Schwarzenegger told his readers.

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What did you think about Arnold Schwarzenegger’s four-circuit workout? Are you planning to try it out? Let us know in the comments.