# Arnold Schwarzenegger Home Workout

Arnold's beginner bodyweight workout that you can do anywhere with no gym access

[Arnold Schwarzenegger](https://www.boostcamp.app/coaches/arnold-schwarzenegger)· Jan 2026

631 athletes running this program

## Overview

**Length**: 6 weeks  
**Days / week**: 2–3 days  
**Level**: Beginner  
**Goal**: Bodyweight Fitness  
**Equipment**: At Home  
**Session length**: 30 min

**From Arnold Schwarzenegger's Instagram post:**  
*There are a lot of things we can’t control during this crisis, so we need to focus on what we can control. I wrote up my old no-gym required workout for all of you, as promised, because we can control our fitness.*

**Workout format**  
- Pushups  
- Dips Between Chairs  
- Row Between Chairs  
- Sit-ups  
- Bent-leg Raises  
- Bent-over Twists  
- Squats (aka Knee Bends)  
- Calf Raises  
- Chin-ups

## Who it's for
- Beginners new to structured strength training  
- Athletes focused on bodyweight fitness  
- Athletes who can train 2 days per week  
- Athletes who prefer training at home with minimal equipment

## Variations  
2 days per week  
3 days per week

**6 weeks · 2 days/wk**  
- For beginners just looking to build a workout habit

**Week 1 Workouts**

### Day 1  
Notes: The coach left notes for this workout with tips on pacing, what to prioritize, and how to approach the session.

| # | Exercise                      | Sets | Reps     |
|---|-------------------------------|------|----------|
| 1 | Push Up                       | 5    | 1+ reps  |
| 2 | Dips Between Chairs           | 5    | 1+ reps  |
| 3 | Row Between Chairs            | 5    | 1+ reps  |
| 4 | Sit Up                       | 5    | 1+ reps  |
| 5 | Bent Leg Raise                | 5    | 1+ reps  |
| 6 | Bent-over Twist               | 5    | 1+ reps  |
| 7 | Squat (Bodyweight)           | 5    | 1+ reps  |
| 8 | Calf Raise (Bodyweight)      | 5    | 1+ reps  |
| 9 | Chin-Up (Bodyweight)         | 5    | 1+ reps  |

### Day 2  
Notes: The coach left notes for this workout with tips on pacing, what to prioritize, and how to approach the session.

Weeks 2–6 are in the app

## The coach

[Arnold Schwarzenegger](https://www.boostcamp.app/coaches/arnold-schwarzenegger)

## Common questions

**Is Arnold Schwarzenegger Home Workout free?**  
Yes, Arnold Schwarzenegger Home Workout is completely free to follow on Boostcamp. There's no subscription or payment required.

**What equipment do I need?**  
This is a home workout program. No gym required. Each workout includes substitution suggestions inside the app.

**How long are the workouts?**  
Each session typically takes around 30 minutes to complete.

**How many days per week?**  
Structured around 2–3 training days per week depending on the variation you choose.

**How long is the full program?**  
The program runs for 6 weeks.

**Where do I access this program?**  
Arnold Schwarzenegger Home Workout is available inside the Boostcamp app.

## Get started