Arnold Schwarzenegger's 'Weakness First' Workout Challenge
Arnold Schwarzenegger advocates targeting your weakest exercises to build more muscle, detailing a three-block full-body workout in his Pump Club
Arnold Schwarzenegger has issued a new training challenge focused on confronting physical weaknesses. In his latest Pump Club newsletter, the bodybuilding icon argues that skipping difficult exercises hinders progress, and he prescribes a specific three-block workout to test this principle.
While substituting exercises can be necessary, consistently avoiding movements you find hard often means neglecting areas that need more work. Schwarzenegger states, 'While it’s easy to choose the exercises where you’re strong, focusing on where you're weak is exactly what you need to get better and see more impressive changes.' The resulting regimen is a full-body session combining squats, presses, pull-ups, split squats, deadlifts, and rows.
The Three-Block Workout Structure
The workout is divided into three distinct blocks. You perform all exercises in a block consecutively with minimal rest. After finishing a block, you rest for two minutes, then repeat it for a second round before progressing to the next block. For weighted movements, the protocol involves performing 10 repetitions in the first round, then increasing the weight and completing 5 reps in the second. A proper warm-up using 50-60% of your intended working weight is recommended beforehand.
The exercises are organized into the following blocks:
| Block | Exercise | Reps (Round 1) | Reps (Round 2) |
|---|---|---|---|
| 1 | Barbell Front Squat | 10 | 5 |
| 1 | Pull-Ups | Max reps | Max reps |
| 1 | Incline Dumbbell Chest Press | 10 | 5 |
| 2 | Dumbbell Rear-Foot Elevated Split Squat (right leg) | 10 | 5 |
| 2 | Dumbbell Rear-Foot Elevated Split Squat (left leg) | 10 | 5 |
| 2 | Hanging Leg Raise | 12 | 12 |
| 3 | Barbell Stiff-Leg Deadlift | 10 | 5 |
| 3 | Barbell Bent-Over Row | 10 | 5 |
Exercise Execution Guidelines
Proper form is critical for each movement. For the barbell front squat, you must unrack the bar in a front rack position, keep your core locked and chest up, and sink your hips until your thighs are at least parallel to the floor before driving up explosively.
The pull-up requires an overhand grip slightly wider than shoulder-width. You pull yourself up until your chin clears the bar, focusing on squeezing your shoulder blades together. For those unable to perform a full pull-up, Schwarzenegger recommends using resistance bands or performing negatives, where you jump to the top position and lower yourself slowly for three to five seconds.
Key Movements for Balanced Development
The incline dumbbell chest press is performed on a set bench. You lower the weights to your upper chest with elbows at a 45-degree angle before pressing back up. The dumbbell rear-foot elevated split squat involves placing one foot on a bench behind you while holding dumbbells, then lowering your back knee toward the floor before pushing up through your front foot. You complete all reps for one leg before switching.
The hanging leg raise targets the core. From a dead hang on a pull-up bar, you lift your legs until they are roughly parallel to the floor, controlling the movement to prevent swinging. The barbell stiff-leg deadlift is a hamstring-focused hinge movement performed with only a slight knee bend, lowering the bar close to the legs until a stretch is felt. Finally, the barbell bent-over row is executed with a flat back, rowing the bar to the hips and squeezing the shoulder blades together at the top of the movement.
The workout, reported by Men's Health UK fitness writer Kate, exemplifies Schwarzenegger's philosophy of sustainable daily practice by directly addressing common avoidance patterns in training. It finishes with the concrete detail of the controlled lowering phase in the pull-up negative.
