A Skinny Guy Trained Like Arnold Schwarzenegger for 30 Days and Shared the Results

Fitness YouTuber Cole Baker has filmed a number of 30-day challenge videos in which he chooses a famous figure’s workout regime to follow, from calisthenics athletes to Avatar: The Last Airbender characters. In his most recent video, Baker spends a month training according the workout split favored by world-famous bodybuilder and action movie legend Arnold Schwarzenegger.

Day 1 is chest and back, consisting of bench press, incline dumbbell press, decline bench press, cable rows, lat pulldowns (all performed for 3 sets of 12), and pullups (3 sets to failure), usually finishing each workout with a burnout of a chest or back exercise.

Day 2 is arms, consisting of 3 sets of 12 tricep extensions, bicep curls, shoulder press, skull crushers, lateral raises, and preacher curls.

Day 3 is legs and abs. For the leg workout, Baker does squats (3 sets of 8), leg extensions, hamstring curls, leg press, and calf raises (all 3 sets of 12). “Normally we’d do two separate ab workouts, making sure to work our obliques in at least one of them,” he says. “Then after we finished abs, again we would just destroy our legs on a burnout exercise, like Bulgarian squats.”

He then repeats this cycle throughout the month, noting that the three-day split makes it easy to incorporate rest days whenever needed. “I thought this was a great split to follow,” he says. “I don’t know what it is, but working out your chest and your back on the same day just is a lot more satisfying than doing biceps and back, or chest and shoulders.”

At the end of the challenge, Baker has put on some mass (the lack of a clear “before” photo makes it harder to track improvements in muscle definition), although he acknowledges he had also slightly increased his food intake during the challenge, so the weight gain is not entirely muscle.

“I weighed 166.4 pounds at the start of this, and that was the heaviest I had been in a long time,” he says. “However, after 30 days… I am now weighing over 170 pounds.”

Philip Ellis is a freelance writer and journalist from the United Kingdom covering pop culture, relationships and LGBTQ+ issues.

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