Bodybuilders are renowned for using hours-long gym workouts to sculpt their physiques, yet Arnold Schwarzenegger knows the value of a short, sharp session.

When time and equipment were scarce, the Austrian Oak would turn to a muscle-building technique called mechanical drop sets to build strength with maximum efficiency—and he’s just released a workout drawing on this principle.

“Mechanical drop sets allow you to hit failure without changing weights—just by tweaking the movement,” writes Arnie’s team in the latest edition of Arnold’s Pump Club—a daily newsletter from the 78-year-old former Mr Olympia.

With a classic drop set, you typically need lots of equipment close to hand.

For example, you might do a set of biceps curls with a moderately heavy pair of dumbbells. Once you hit failure, you’d immediately swap in a lighter pair of weights for a second set of reps to failure, then drop the weight once more.

As a result you would have kept the muscles under sustained tension for longer than if you had one pair of dumbbells, which should help your biceps grow bigger and stronger.

With a mechanical drop set, instead of changing the load, you regress the exercise selection, performing sets of easier variations, so you can keep working when you hit failure.

“This keeps intensity high and prioritizes efficiency so you can work hard, feel accomplished, and get on with your day,” writes Arnie’s team, while providing a mechanical drop-set workout you can get your teeth stuck into today.

Arnold Schwarzenegger’s mechanical drop-set workout

Arnold’s mechanical drop-set workout is made up of three blocks, starting with the lower-body, then upper, then back to lower.

Each block involves three back-to-back variations of an exercise targeting a specific movement pattern, moving from hardest to easiest.

“Rest as little as possible (or not at all) between exercises in a set,” notes Arnie's team.

Rest two to three minutes after each drop set, repeating it once or twice more before moving onto the next block. Don’t skimp on the rest. To perform to your full potential, you’ll need it.

Because the workout is quite push-heavy, I’ve added an optional upper-body pulling-focused block to round off the session and keep your body evenly balanced.

Hopefully, Arnie would approve.

Drop set 1: Lower body (2-3 rounds)

• Dumbbell front foot elevated lunge (on a weight plate or low step) x 6 each side
• Dumbbell reverse lunge x 8 each side
• Dumbbell goblet squat x 10

Drop set 2: Upper-body push (2-3 rounds)

• Decline push-up x 10-20
• Regular push-up x 10
• Incline push-up (hands on bench) x as many reps as possible

If decline push-ups are too advanced—as they are for most people—instead pick three variations of push-ups, or modified push-ups, that you can perform with good form. For example, you could start with eccentric push-ups, then move on to push-ups on knees, then finish with incline push-ups.

Drop set 3: Glutes and core (2-3 rounds)

• Dumbbell single-leg hip thrust x 8 each side
• Single-leg hip thrust x 10 each side
• Hip thrust x 12

Rest 2-3 minutes after each drop set, repeating it once or twice more, then rest 60-90 seconds before moving onto the next block.

Drop set 4: Upper-body pull (2-3 rounds)

• Renegade row x 8 each side
• Bent-over row x 10
• Single-arm row x 12 each side

Given the volume of work involved, you can expect some mild to moderate delayed-onset muscle soreness (DOMS) to set in over the next 48 hours.

Here's one of the best things you can do post-session to speed up recovery.

The fact that we lift, rather than how or what we lift, becomes increasingly important as we age. That’s the message in the latest issue of Arnold's Pump Club, a newsletter series from none other than Arnold Schwarzenegger.

Those thoughts were accompanied by a versatile full-body workout which I’ve detailed below, along with guidance on how to extrapolate the routine into a four-week strength-building plan.

But first, back to Arnie.

His team highlighted a new meta-analysis of 102 randomized trials on people aged between 63 and 87, which assessed the effects of five different training modalities on muscle strength.

The research scrutinized the effectiveness of bodyweight, resistance bands, resistance machines, free weights and mixed methods, measured against a control group that didn’t exercise.

Machine-based training elicited the greatest effects, followed by free weights, bands, mixed and then bodyweight training.

However, authors Tim Wiedenmann and Co. were keen to stress that all five modalities “can have large positive effects on strength development in older adults”.

Adding that “individual preference, enjoyability and practicability” were more important factors at play.

In other words: “The best approach is the one you’ll stick with,” noted Pump Club editors Adam Bornstein and Daniel Ketchell.

“All forms of resistance training improve strength—what matters most is effort, not equipment.”

Use this versatile workout to build all-over strength at any age

To support this conclusion, Schwarzenegger's team also shared a comprehensive full-body workout that anyone can try no matter the equipment you have at your disposal.

The routine is split into three sections:

1. Lower body
2. Upper body
3. Core and carry

Each section is made up of two moves to be performed back to back—known as a superset. The aim is to perform exercise A, rest 60 seconds, perform exercise B, rest 60 seconds, then back to A, and so on.

There are also four variations for each exercise:

1. Bodyweight
2. Bands
3. Dumbbells
4. Barbell

Choose your weapon, then perform three sets of each pair of exercises for 8-10 reps, resting for two minutes before progressing onto the next section.

"You should finish each superset knowing you couldn’t do more than one or two extra reps with good form," adds Bornstein and Ketchell, known as two RiR (reps in reserve). If you need to make the superset more challenging to achieve this, then reduce the rest between sets.

Here are the moves for each superset, with either a link to a demonstration on YouTube, or an exercise guide on Fit&Well or our former sister site Coach.

Superset 1: Lower-body strength

1A Squat variation

Sets: 3 Reps: 8-10

• Bodyweight: Tempo air squat (take 3sec to lower)
• Bands: Banded squat
• Dumbbells: Goblet squat
• Barbell: Back squat

1B Hip hinge variation

Sets: 3 Reps: 8-10

• Bodyweight: Glute bridge or single-leg hip thrust
• Bands: Banded Romanian deadlift
• Dumbbells: Dumbbell Romanian deadlift
• Barbell: Barbell deadlift

Superset 2: Upper-body push and pull

2A Push variation

Sets: 3 Reps: 8-10

• Bodyweight: Push-up (elevated to make it easier, or deficit to make it harder)
• Bands: Banded chest press
• Dumbbells: Dumbbell floor press or overhead press
• Barbell: Bench press or strict overhead press

2B. Pull variation

Sets: 3 Reps: 8-10

• Bodyweight: Inverted row or pull-up
• Bands: Banded row
• Dumbbells: Bent-over dumbbell row
• Barbell: Bent-over barbell row

Superset 3: Core and carry

3A Core movement

Sets: 3 Reps: 8-10

• Bodyweight: Dead bug
• Bands: Banded Pallof press
• Dumbbells: Weighted hollow body hold
• Barbell: Barbell rollout

3B Loaded carry/isometric hold

Sets: 3 Time: 30-40 sec

Bodyweight: Plank

Bands: Side plank with band row

Dumbbells: Farmer’s carry

Barbell: Front rack carry

How to expand this workout into a four-week strength-building training plan

Arnie's team presented this six-exercise routine as a standalone workout that you can use no matter what equipment you have available.

But it’s equally possible to extrapolate this routine into a four-week program if you have the equipment or access to a gym.

I’d suggest aiming to repeat this routine twice a week, allowing for adequate rest between each session.

• In week one, familiarize yourself with the workout pattern using just bodyweight.
• In week two, upgrade to bodyweight and bands if you have them on hand to slightly increase resistance.
• In week three, progress to dumbbells where appropriate.
• In week four, you can either fractionally increase the weight of the dumbbells you’re lifting or try the barbell variation if you’re familiar with using this equipment.

Given each exercise variation will target similar muscle groups, you can rotate the equipment you’re using throughout the plan.

The key is to ensure you’re challenging yourself and practicing good form.

As the study authors and Arnie’s team noted, finding a routine you can stick with is key to building strength at any age.

Ask someone what makes a good workout, and they'll probably say it needs to be quick and it needs to be convenient. (They might also say it needs to be painless but you can't keep everyone happy.)

As a seven-time Mr Olympia champion-turned-purveyor of daily fitness tips and inspiration, Arnold Schwarzenegger knows this only too well, which is why this week he shared a short, convenient complex workout via his Pump Club newsletter.

Complexes involve performing several exercises back-to-back in one continuous sequence, much like a circuit workout. The difference between the two is that a complex uses one piece of equipment, like a pair of dumbbells or a kettlebell, they're a handy option when the gym gets busy or if your home workout kit is limited. They build muscle, burn fat and provide a side helping of cardiovascular gains too.

I enjoyed the last Arnold Schwarzenegger dumbbell workout I tried, so I started my Monday with this Schwarzenegger-endorsed complex and it didn't disappoint, but it's also a lot more beginner-friendly than you might imagine. To help make it even more accessible, I've added regressions for each exercise below if you need to dial down the intensity as fatigue sets in.

Ready to give it a try? All you need is a timer and pair of dumbbells.

How to do Arnold Schwarzenegger's five-move dumbbell complex

This workout involves five dumbbell exercises, alternating between a lower-body and upper-body movement. Perform five reps of each exercise, resting as little as possible between each, to complete one round. Set the weights down and rest for 1-2 minutes, then repeat.

For beginners, Schwarzenegger's team recommends setting a timer for 10 minutes. People with more training experience can increase that to 20 or 30 minutes as appropriate. Make a note of how many rounds and reps you complete in your chosen time period and try to beat it next time.

Schwarzenegger's team also says this workout can also be performed using bands, a kettlebell or even a weighted rucksack. "To find the right weight, use your weakest exercise (for most, that’s the overhead press) for all movements," they add.

1. Goblet squat

• Cup the end of one dumbbell in both hands in front of your chest.
• Keeping your back straight and torso upright, bend your knees and push your hips back to lower. Push your knees out as you lower so they don't cave in—keep them in line with your feet
• Lower until your hips reach knee height, or as low as your mobility allows.
• Push through your heels and extend your legs to stand.

Make it easier: Bodyweight squat

Set down the dumbbell and perform this move with just your bodyweight. Just because you've removed the weight, don't use it as an excuse to rush the reps with sloppy form. Take your time and focus on the muscles you're working.

2. Overhead press

• Hold dumbbells at shoulder height with your palms facing forward.
• Engage your core then press the dumbbells straight overhead so your biceps finish close to your ears.
• Lower the weights slowly to the start position and repeat.

Make it easier: Push press

Use your legs to generate momentum to help your shoulder muscles as they tire. Lower into a quarter squat, then drive up powerfully and use this force to press the weights overhead with each rep.

3. Romanian deadlift

• Hold dumbbells in front of your thighs, palms facing toward you.
• Engage your core and, keeping your back flat throughout, hinge forward at the hips and push your butt back.
• Lower the weights to mid-shin height (or as far as your range of motion allows).
• Drive your hips forward and squeeze your glutes to return to the start.

Make it easier: Hip thrust

If your lower back or hamstrings aren't happy with this move, set the weights aside and do this floor-based hamstrings and glutes move instead. With feet flat on the floor and arms wide for support, drive your hips high until your knees, hips and shoulders align. Lower slowly to tap the floor and repeat.

4. Bent-over row

• Stand, holding dumbbells by your sides.
• Engage your core and, keeping your back flat, hinge forward at the hips, pushing your butt back, until your back is almost parallel to the floor. Let your arms hang naturally.
• Keeping your core engaged to protect your lower back, lift the weights toward your ribs, bending your elbows and drawing them past your torso. Squeeze your upper back muscles at the top of the lift.
• Lower the weights until your arms are straight and repeat.

Make it easier: Single-arm row

Work one at a time with this single-arm variation. Hold one dumbbell and place your other hand on a chair or bench, making a three-point stance with your feet wide apart. From this solid base, lift one dumbbell into your ribs, then lower it slowly and repeat.

5. Alternating lunge

• Stand, holding dumbbells by your sides.
• Take a big step forward, keeping your torso upright, and bend both knees until your back knee gently taps the floor.
• Push off your front foot to return to the start position.
• Repeat on the other side, alternating sides with each rep.

Make it easier: Bodyweight lunge

Dump the dumbbells and perform this move with just your bodyweight. As with the bodyweight squat, avoid rushing and maintain strict form with every rep.

Ask Arnold Schwarzenegger how much time does it take to get fit and his answer will likely surprise you.

"The answer is much less than you think," he writes in a downloadable PDF of 15-minute workouts, shared to Arnold's Pump Club subscribers. "A consistent routine can deliver impressive results, even if the sessions are short. A short training routine every day will get you better results than doing monster workouts once a month."

I decided to put one of the sessions to the test—and was almost bowled over with the results.

How to do Arnold Schwarzenegger’s signature two-dumbbell workout

The workout is made up of seven exercises, designed to target all the major muscle groups—glutes, hamstrings, quads, core, chest, back, shoulders and arms.

Set a timer for 15 minutes, then perform 10 reps of each exercise (take 10 steps on each leg for the farmer's walk), resting as little as possible. Once you've completed all seven exercises, head back to the start and go again. Make a note of how many rounds you complete after the timer hits zero.

Pick a weight you can press overhead for 10 reps. "It might feel easy on the other exercises, but that's OK," the accompanying text notes.

Form guides

1. Dumbbell bent-over row

• Stand holding dumbbells by your sides with your feet hip-width apart, and hinge forward at your hips, keeping your back flat and letting your arms hang down.
• Engage your core and pull the weights to your ribs.
• Pause, then lower slowly.

2. Dumbbell lunge

• Holding the weights by your sides, step forward and bend both knees to lower until your rear knee gently taps the floor.
• Push back to the start through your front foot and repeat on the other side.

3. Dumbbell overhead press

• Hold the weights by your shoulders, palms facing forward, elbows pointing out to the sides.
• Engage your core and glutes and press the weights straight up.
• Lower under control and repeat.

4. Dumbbell Romanian deadlift

• Hold the weights in front of your thighs with palms facing you.
• Hinge at the hips, pushing your butt back to lower the weights, keeping your back flat throughout.
• Drive your hips forward to stand.

5. Dumbbell overhead farmer's walk

• Press the weights straight overhead, keeping your biceps close to your ears.
• Maintain a strong engagement of your glutes and core as you walk forward, taking 10 steps on each leg.
• Keep looking forward throughout, walking in a figure of eight if space is tight.

6. Dumbbell squat

• Stand with your feet hip-width apart, hold dumbbells by your shoulders.
• Push your hips back and bend your knees to lower, keeping your chest facing forward and your heels on the floor.
• Push through your heels to stand, keep your knees wide.

7. Dumbbell push-up

• Place the dumbbells on the floor shoulder-width apart and hold the handles with arms extended.
• Extend your legs and get on to your toes so your body is in a straight line from head to heels.
• Keeping your core engaged, bend your elbows to lower your chest between the weights.
• Lower as far as you can comfortably, then push up to the start.

My verdict on Arnie's two-dumbbell workout

This is probably not how Schwarzenegger actually trained

At least, probably not in his pomp. Training like this is not going to make your muscles blow up overnight, but for the time-poor it delivers.

I quickly realized that the exercise selection ensures multiple muscles work in unison with every rep. The result is more muscle fibers recruited, a greater cardio challenge, and improved strength and stamina.

I'll keep doing it

As with any AMRAP workout (AMRAP stands for as many rounds, or reps, as possible) there's always room for improvement. You can always try to complete one more round, or just one more rep, while using the same weights. That means the workout is evergreen—you can come back to it and try to beat your best, or use it as a barometer of progress.

The first time I gave it a spin, I managed two full rounds before I ran out of time. The second time, knowing what to expect, I was able to push a bit harder and almost wrap up three rounds. Whatever your score, use it as a benchmark, then try to beat it next time.

Of course, faster isn't always better. You can also switch the stimulus of the workout by slowing down the tempo to make it a greater muscle-building challenge.

Don't forget the warm-up and cool-down

Conan might be able to grab a pair of weights and hurl them around the living room without consequence, but if you want to keep fit and injury-free it's best to warm up thoroughly before kicking off this workout.

I found the best way to do that for this workout was to replicate several of the moves using just my bodyweight or one dumbbell instead of two. I spent 30-60 seconds on each exercise, moving slowly and deliberately, allowing the muscles to wake up.

Then I took the first round of the workout relatively easy, before moving through the gears on rounds two and three. Once complete, I also spent a few minutes gently stretching the major muscles worked so that I didn't tighten up later in the day. I can't say for certain, but I'd like to think Arnie would approve.

As a bodybuilder, Arnold Schwarzenegger was famous for hitting the gym twice a day with sessions often lasting more than two hours. I tried one of these mammoth workouts once, and it was predictably exhausting. 

In contrast, one of the latest workouts from his daily Arnold’s Pump Club newsletter takes just 15 minutes and only uses two moves. 

"If you know how to pick the right movements, you don’t need much complexity for a great pump," Arnold’s team writes. 

Intrigued, I decided to take it for a spin and was surprised to find this time-efficient test is in some ways more challenging than Schwarzenegger's routines. 

How to do Arnold Schwarzenegger’s two-move bodyweight workout

As many repetitions as possible in 15 minutes of: 

• Rear-foot elevated split squat x15-20 on each leg
• Decline push-up or chest press x15-20

This is a 15-minute AMRAP workout, which stands for "as many repetitions as possible".

This format does exactly what the name suggests: It challenges you to complete as many rear-foot elevated split squats and decline push-ups as you can in a quarter of an hour. 

You’ll perform 15-20 repetitions of each exercise in turn, resting as little as possible between them. The aim is to finish as many rounds of this as possible within the 15-minute time limit (while maintaining good form, of course). 

This workout is one of a pair. The second session is another 15-minute AMRAP comprising 8-12 kickstand deadlifts and 8-12 pull-ups, inverted rows or bent-over rows. I chose to only test the first workout as it can be completed without any equipment. 

My verdict on Schwarzenegger's two-move bodyweight workout

I tested this routine on a crisp spring morning in my local park. Here's what I made of it.

1. It has something for everyone

I love AMRAP workouts like this one because they auto-regulate to suit your fitness level. You’ll get a great workout as long as you push hard enough to challenge yourself and you’ll be forced to slow down when your body tires. 

The exercises in this routine are scalable too. I did split squats and decline push-ups for the workout, using a park bench for both exercises. If you want easier variations of these moves, you can pair standard squats with push-ups, knee push-ups or wall push-ups.

Put simply, there’s a version of this workout that most people can do, and it can be done pretty much anywhere.

2. Simple doesn’t mean easy

For a simple weekly workout plan, Arnold suggests doing this workout on day one, the second workout (mentioned above) on day two, then taking a rest day before repeating the sequence. 

"Underestimate these if you want, but once you give them a try you might realize just how easy it is to challenge your body," his newsletter team warns. 

And this warning is warranted. I started doing the exercises at a fast pace but soon found myself slowing down as the reps racked up and my muscles began to tire. 

By the final few minutes the muscles in my thighs, chest and arms were on fire, and I was tackling the push-ups in clusters of three to five to make them more manageable. 

3. It’s very different to his old bodybuilding workouts, but not in a bad way

Schwarzenegger has always loved a superset—a pairing of two exercises with no rest between them, followed by a prescribed break. When I tried his two-hour Mr Olympia-winning chest and back workout it was full of them. 

Each superset took the targeted muscles close to failure—the point at which your muscles are too tired to do another rep—and after each one there were generous rest periods of two to three minutes. The workout was clearly designed for highly experienced lifters with time to train and the primary goal of gaining muscle. 

His latest two-move challenge is also a pair of exercises, but that’s where the similarities end. 

It’s designed to be accessible, efficient and effective, helping as many people as possible get their fitness fix. And I think it does that excellently.

Together the two workouts can recruit muscles in your chest, back, arms, legs and core with just four moves and a couple of dumbbells. 

For newer exercisers in particular, it will help you begin building strength and muscle across your entire body. Seasoned lifters, meanwhile, will be able to move faster to test their muscular endurance, as well as their heart and lungs. 

Need some weights for your home workouts? Our guide to the best adjustable dumbbells can help

Anybody who’s ever dipped their toe into the world of strength training knows the name Arnold Schwarzenegger. 

The Terminator star is synonymous with heavy weights and huge muscles, but more recently his training message has changed in favor of accessibility. 

His daily Arnold’s Pump Club newsletter now shares tips, tricks, and workouts to help people of all fitness levels build strength and boost their health. 

One of these workouts caught my eye: The Sparhawk. It’s taken from legendary strength coach Dan John, and you only need one weight (or a water bottle) to give it a try. 

There are just two moves, it doesn't take long and the difficulty can be scaled up or down to suit anyone, so I dragged my trusty kettlebell to a nearby park and gave it a try. 

How to do The Sparhawk workout

Grab a dumbbell or kettlebell and perform eight goblet squats, with the weight held in both hands tight to your chest. Then, without putting the weight down, transfer it to your left hand and perform a 60ft suitcase carry (hold the weight with one hand by your side, stand tall and walk as if it were a suitcase). 

Once you’ve finished this carry, move the kettlebell back to your chest for seven more goblet squats, followed immediately by a right-handed 60ft suitcase carry. 

Continue to knock one rep off the number of goblet squats you do each round until you reach zero, completing a 60ft suitcase carry between all sets and alternating the hand you hold the kettlebell in each time. The idea of the workout is to complete the entire thing without taking a break or putting the weight down, testing your legs, grip and core.

If you don’t have a lot of space, Schwarzenegger’s team says you can pace around your home instead. And if you don’t have any weights, try using a filled water jug or backpack.  

My takeaways from Arnold Schwarzenegger’s The Sparhawk challenge

I love exercise, and as a fitness writer, I want to help as many people as possible feel the same—while getting an effective workout, of course. That’s why my favorite thing about The Sparhawk is how fun it is; the fresh format is an enjoyable alternative to the usual prescription of sets, reps, and rests. 

It’s accessible and effective too. You can do it anywhere (I hauled my kettlebell to a nearby park, which was a workout in itself) and use lighter or heavier weights to adjust the difficulty. It also forces you to keep hold of the kettlebell throughout the workout, stopping you from taking breaks and providing an extra test for your muscles.

And challenge leads to change when it comes to strength training workouts. By working harder than you’re used to, you’re telling your body that it needs to adapt and become stronger to meet new demands.  

Using a 24kg kettlebell, I found my forearms were fired up by the last couple of rounds, and I struggled to finish the workout without having to put the weight down. 

The suitcase carries tested my grip, shoulders, and core. Holding the weight on one side meant I was constantly being pulled off balance, so my mid-body muscles needed to work overtime to maintain my posture. I also don’t work on my grip particularly often, so this element of the workout posed a serious challenge for me. 

The one body part that didn’t feel too fatigued was my legs, and I was able to use the goblet squats as a welcome break from the grip-testing carries. But this might not be the case for everyone. 

To remedy this, I could double the number of squat reps next time I tackle this challenge. And rest assured, given how much I enjoyed it and the fact I need to work on my grip, there will definitely be a "next time".

Need some help choosing some weights? Our guide to the best kettlebells can help

You don't need loads of equipment to build stronger arms—just ask Arnold Schwarzenegger. 

The Terminator star recently shared a workout from trainer Cory Gregory in his Arnold's Pump Club newsletter, which promises to pump up your biceps, triceps and shoulders with just a couple of water jugs.

"If you don’t have any home equipment, buy two quarts or two gallon jugs of water," the newsletter reads. "These will be your weights. Of course, if you have dumbbells, you can use those too. Then, it’s time you get a pump."

Intrigued, I grabbed a couple of dumbbells and headed into my garden to try the routine.

How to do the workout

• 1A: Biceps curls 3x20 repetitions
• 1B: Triceps rollbacks 3x20 repetitions
• 2A: Hammer curls 3x20 repetitions
• 2B: Triceps kickbacks 3x20 repetitions
• 3A: Arnold press 3x20 repetitions
• 3C: Lateral raises 3x20 repetitions

This six-move workout is arranged into three supersets; paired exercises performed back to back with minimal rest in between.

After each superset, Schwarzenegger advises "resting as little as possible" (I went for 60 seconds) before repeating the two exercises. 

In practice, this means that during the first superset you'll do 20 biceps curls followed by 20 triceps rollbacks. Once you've finished both exercises, rest for a minute and repeat. 

When you've finished three rounds of this sequence, move on to the next superset. 

I tried doing this workout outside on a sunny day—here's everything I noticed during the routine. 

1. You don't need an hour or more for a great workout

Scrolling through social media and seeing people spend hours in the gym, it can be easy to think you need to dedicate a huge chunk of your day to exercise. Yet this workout offers an effective and efficient alternative. 

Schwarzenegger challenges his newsletter readers to finish this three-round workout in 20 minutes. 

Factor in a warm up, along with some post-session stretches, and that takes you to the half-hour mark—not bad at all considering you're strengthening your arms and shoulders in one fell swoop. 

2. Leave your ego at the door

As a CrossFit fan, the vast majority of my dumbbell workouts are done with 22.5kg/50lb weights. I quickly found I didn't need anything near that heavy for this workout.

I grabbed a 12.5kg/27.5lb pair and thought I was being conservative with my choice, but five minutes later I was contemplating subbing them out for a lighter set.

The high number of repetitions, twinned with the short rest times, meant my arm and shoulder muscles were on fire. So if you only have a light set of dumbbells at home, this is a great way to challenge your muscles.

I also benefited from Arnold's popularized phenomenon called "the pump"; my working muscles swelled with blood and other fluids, increasing in size, which left my t-shirt sleeves feeling a bit tighter. 

3. It's likely you'll need two different dumbbell weights

I found the mix of exercises in this workout called for two different dumbbell weights. 

While I was able to stick with my 12.5kg/27.5lb pair for most of the session, the triceps kickbacks and lateral raises called for much lighter dumbbells.

Of course, this isn't a problem if you're using adjustable dumbbells as you can just twist the dial to change the load. If you're lifting water jugs, you could add or remove water, but this might interrupt the flow of your workout.

Would I do this workout again?

This is an accessible, efficient workout for building stronger arms and shoulders; I'd happily recommend it to anyone looking for a solid upper-body session. 

Having stronger arms can bring all kinds of benefits. It makes lifting objects feel easier, both in and out of the gym. Plus, strength training sessions like this one can boost your bone density, improve your joint health and reduce your risk of injury.

I also find lifting weights simply makes me feel good. The science is there to back this up, with a 2018 meta-analysis published in the JAMA Psychiatry journal concluding that this type of training "significantly reduced depressive symptoms among adults". 

And, subjectively, I was practically fizzing after this workout. Sweaty? Yes. Sore? Undoubtedly. But the sense of achievement and enjoyment I felt far outweighed both of these physical symptoms. 

If you want a pair of versatile weights to add to your home workout space, take a look at our guide to the best adjustable dumbbells, where we've tested top options to help you find the right pair for you. 

To the uninitiated, the terms "Arnold Schwarzenegger" and "accessible workout" might sound odd in the same sentence. But the seven-time Mr Olympia winner has worked for decades to make fitness fun and accessible for all. 

One of his most recent innovations, the aptly-named Arnold's Pump Club newsletter, contains a bodyweight workout challenge for subscribers to try each Monday. And after spotting this particular one in my inbox, I couldn't resist taking it for a spin—it only uses four bodyweight moves and takes less than 20 minutes, but it's surprisingly challenging.

How to do Arnold Schwarzenegger's 'Double Trouble' bodyweight workout

This workout is called "Double Trouble" and you'll soon see why. There are four bodyweight exercises to try: squats, inverted rows, push-ups and reverse lunges. (If you don't have access to a bar for inverted rows, switch them out for bent-over dumbbell rows instead.)

To begin, perform each of the four exercises in turn for two repetitions each. Next, repeat this sequence, but double the amount of repetitions, so you're doing each move four times. Keep doubling the number of repetitions until you're performing each exercise eight times as a minimum, or 48 as a maximum, depending on your fitness level.

Schwarzenegger suggests you stop when you can't complete at least half of the prescribed repetitions for any of the exercises. 

You can take your time with this workout or try to finish it as quickly as possible. If you want to add a competitive element, you can also set a running clock and record your time and total rounds as a score to beat in future. 

Five things I liked about the workout

1. It lures you in

This is a deceptive workout—and I say that as a compliment. 

Most people can manage two bodyweight squats without breaking a sweat and this unassuming start eased me into Arnold's challenge. 

Yet just a few minutes later I found myself facing down a large set of 32 squats, followed by the same number of inverted rows, push-ups and reverse lunges.

This is a clever piece of programming from Schwarzenegger and his newsletter team, luring you into taking on a challenge that seems easy to begin with, but quickly ramps up the difficulty level. 

2. It's adaptable

Another thing that really impressed me about this workout was the scaling options for different fitness levels. 

Taking on the challenge during my lunchbreak, I tackled five rounds, which meant that I finished by doing 32 repetitions of each exercise.

If you're a fitness fiend wanting to really push yourself, you can do a final sixth round with 48 repetitions. Or, if you're new to strength training, you can tackle three rounds and do eight repetitions of each move. 

You can alter the exercises too. If you're still working up to your first push-up, you can place your hands on an elevated surface or lower your knees to make it slightly easier. 

And if you don't have a bar for the inverted rows, you can swap them for bent-over dumbbell rows, which will still switch on your back and biceps muscles. 

3. It highlighted my weaknesses

This is a full-body workout; the squats and reverse lunges hit my lower body while the push-ups activated my chest, shoulder and triceps muscles, and the inverted rows worked my back and biceps. 

While my thighs certainly burned after 32 fast-paced squats and lunges, I was still able to work through the repetitions without pausing. The push-ups were slightly harder, but I was able to finish the last round without any breaks. 

It was the inverted rows that proved to be my downfall. On the final set I struggled to hit 16, then had to split the remaining repetitions into three mini sets to hit my 32-rep target. 

This has highlighted that I need to work on my back and biceps more, if I want to progress to the next level of this challenge. 

4. It challenged my muscles without weights

Call it self-belief or arrogance, I approached this workout with a lot of confidence. 

Because my daily CrossFit training tends to center around heavy barbells, dumbbells and kettlebells, as well as fairly complex gymnastic exercises like muscle-ups, I figured I'd fare pretty well with Arnold's bodyweight challenge. 

So I was humbled to drop out before the 48-repetition final round after struggling to reach 16 unbroken inverted rows in my final set—proof that you don't need weights to really challenge your muscles. 

5. It pumps up your muscles (albeit temporarily)

The short-term result of this intense bodyweight workout is Arnold's fabled "pump"—fluids, including water and blood, flow into the working muscles, causing them to swell in size. 

I enjoyed the (temporary) pump aesthetic, but I enjoyed the post-workout feel-good factor more. It's well-documented that regular exercise can improve your mood, and this session was no different. 

By the end I was breathing hard and my eyebrows were working over time to keep drips of sweat out of my eyes, yet I felt elated. There's also, I find, an immense sense of satisfaction after tackling a challenge. And Arnold's workout definitely delivered that. 

Need some supportive shoes for your workouts? Our guide to the best cross training shoes can help

"Fitness is for everyone." These might not be words you associate with the inimitable Arnold Schwarzenegger (after all, he's definitely not "everyone") but it's an approach to health and wellness he's been championing for some time now. 

A few years ago, Schwarzenegger revealed he'd ditched weights from his workouts to adapt to what his body needs. More recently, he's been focused on sharing accessible workout routines in his daily newsletter. 

I tried his two-move bodyweight leg workout a few months ago, so when I spotted he'd designed a new three-move accessible dumbbell workout to build muscle and improve your grip strength, I knew I had to give it a go. 

Interest piqued, I dropped my phone, donned my workout gear and grabbed my adjustable dumbbells. Come on then Arnold, let's see what you've got. 

How to do Arnold Schwarzenegger's three-move workout

Complete circuit one (20-30 steps of farmer's carries and 10-30 push-ups), taking little rest as possible between. Once you're done, rest for two minutes and repeat the round four times. 

Then, repeat this format for circuit two (20-30 steps of farmer's carries and 10-30 squats). Schwarzenegger also advises going heavy as you can for the farmer's carries to test your grip. 

Circuit 1

Farmer's carry: 20-30 steps

"If you don't have weights, you can fill two backpacks or totes with books, hold one in each hand, and perform the carries," Arnold advises. "All you need to do is make sure the bags are heavy and hard to grip."

Push-ups: 10-30 repetitions

Learning how to do a push-up properly forms a foundational part of most workout routines. This bodyweight move works your whole body and helps strengthen your core without weights. 

Circuit 2

Farmer's carry: 20-30 steps

Bodyweight squats: 10-30 repetitions

The bodyweight squat is a classic exercise; it engages your core and lower body for an effective workout. 

The dumbbells test your endurance

First and foremost: expect your grip to be put to the test. This is the primary goal of the routine, and it nails the brief. 

I scooped up my Bowflex SelectTech 552i adjustable dumbbells and (as per Arnold's advice) turned them up to their highest weight setting. By the second circuit, my forearms were rock solid and my grip began to slip during the final few steps of the farmer's carries. 

Although you can build muscle with light weights, this move relies on a heavy load to challenge your muscles, so try lifting close to your maximum rather than going too light and finding it a breeze. 

Push-ups are harder than you think

Push-ups look easy, but they can quickly become challenging if you do enough of them, and so it was here. I managed to get up to 30 reps for the first two rounds of circuit one, but I knew my limits, and adjusted my target. 

I didn't want to ruin my form, so by the third round, I dropped down to 25, before finishing the first circuit on 22 repetitions. If you've ever compared weights vs reps for building muscle before, you'll know this won't hurt your results. 

You want each set to feel more challenging than the last, encouraging your muscles to develop. If you find that the full push-up is too much at any point, you can change the intensity by dropping to your knees or putting your hands on a raised surface.

Three moves was more than enough!

I've not touched on the squats yet — I managed to do 30 reps each set (thanks, CrossFit workouts), so I would probably add a dumbbell for goblet squats if I did it again to make it more challenging. 

Although it's just three moves, the routine took about 30 minutes, which was more than enough to get my muscles working, heart racing, and sweat dripping. I did it outside in the midday sun, but it was the intensity that did it. 

Schwarzenegger says that the main goal is to develop strength, and it definitely did, with the farmer's carries fatiguing my grip and the push-ups providing a pump in my chest, shoulders and triceps that Arnold himself might have been proud of. 

If there's one celebrity synonymous with the gym, it's Arnold Schwarzenegger. However, the muscle-bound bodybuilder turned Hollywood star recently released a workout challenge that foregoes heavy weights and exercise machines entirely. In fact, it doesn't require any equipment at all. 

Intrigued, I signed up to his newsletter (The Pump Daily) and quickly received an email containing details of the workout. Given Schwarzenegger's formidable physique, I was surprised by just how accessible it was, so resolved to take it for a spin myself.

Named The Countdown, the session sees you tackle two bodyweight exercises: push-ups and lunges. To give it a go, follow the The Pump Daily's instructions below, or scroll down to see how I got on. 

The Pump Daily's The Countdown workout

• Start a timer.
• Begin the workout by performing 15 push-ups.
• Then, resting as little as possible, perform 15 lunges.
• For your next round, repeat this pairing but perform one less repetition of each exercise. So, you will complete 14 push-ups and 14 lunges.
• Continue removing one repetition from both exercises after each round until you count down to one repetition of each. 
• Once you pass this point, you've completed the workout. Stop the timer and take a note of your score. 

Schwarzenegger says starting at 15 repetitions is the advanced version of the workout, designed for people who have been training for five years or more.

For the intermediate version (aimed at people with two years of consistent training under their belt) he advises beginning with 10 repetitions of each exercise, and if you're a beginner, Schwarzenegger suggests starting with sets of five.

He also recognises that learning how to do a push-up can take time, so he says you can make this exercise easier if needed by lowering your knees or placing your hands on a raised surface like a chair.

I really liked how accessible Schwarzenegger made this simple session. But, as the legend says in his newsletter, "don't confuse simple with easy".

As a fitness writer, it comes with the territory that I try to keep myself in fairly good shape. Health is, of course, a major motivator to do this, but my main reason for donning my trainers on a daily basis is that I love the feeling I get from moving my body. 

Whether I'm cycling around my neighborhood, hiking up mountains, lifting weights, trying to master gymnastic movements or racking up the miles on my rowing machine, I like to think I can tackle most activities. Yet, Schwarzenegger's session was far more challenging than I imagined. 

Foolhardy as ever, I opted for the advanced version of the workout and was able to crank through the first 15 push-ups and lunges without too much trouble. 

"Great," I thought. "That's the largest and, by extension, hardest sets out of the way." How wrong I was. By the time I'd reached the sets of nine, I was feeling the full effects of 65 push-ups and lunges, and I was only just over halfway through. 

As two of the key muscles used in these movements, my quads and chest soon began to feel the burn, with the fronts of my shoulders and triceps also starting to feel fatigued.

But, knowing I was against the clock, I pressed on, trying to transition quickly between the exercises without much rest. This, in itself, is a challenge.

By keeping breaks to a minimum, I soon found my heart rate rising and my breaths becoming increasingly heavy—signs that this workout was serving up a cardio hit, as well as testing my muscular endurance.

In the end, I was able to finish in 6min 4sec, taking a well-earned sit down and a swig of water to mark the end of the session.

While it is undoubtedly different to his hours-long workouts of old, Schwarzenegger's reason for sharing this session is simple: to "cut through the noise and make sense of the world of fitness, nutrition, and wellness". This, he hopes, will help more people develop healthy habits.

I was a big fan of how he created a session that can be completed by anyone, with scalable elements to suit all fitness levels. The fact it's short and you don't need any equipment to give it a go are welcome bonuses too, as I was able to give it a quick go in my living room during my lunch break. 

Yet, in spite of its stripped back nature, it was still able to offer a fun challenge that worked my heart, lungs and muscles in one fell swoop. Going against the clock also adds a competitive element, and means you can go back to the session at a later date to try and better your score. 

So, if you're after a quick workout challenge, I definitely recommend taking on The Countdown. Just don't expect an easy ride! This session works several body areas, but consider adding this time-efficient 10-minute core workout to your routine too. 

This article has been amended on 13/04/22

Arnold Schwarzenegger knows a thing or two about lifting weights. The seven-time Mr. Olympia winner has accumulated more muscle-building knowledge over his lifetime than anyone we care to mention. 

If you've been working out diligently with a pair of the best adjustable dumbbells or best resistance bands at home, you might be frustrated at your apparent lack of muscle-building progress. But in a comprehensive YouTube video, Arnold Schwarzenegger has shared his blueprint to building muscle. 

We've pulled out our top three tips below, and looked at the science backing them up. 

1. Train the basics

In his prime, Arnold was 6'2" and weighed 240lbs. With a very low body fat percentage, his days as a champion bodybuilder meant that he trained for hours in the gym each day. But he wasn't doing lots of outlandish exercises; in fact, he would always return to the basics. 

"The important thing is that you train the proper way, which means you train the basics. Whether it's the squats, the two-arm curl, the bent-over rowing... the bench press, incline press, dumbbell press... all of those basic exercises."

Don't worry about bizarre exercises you might have seen on the internet—when lifting weights, make sure you master fundamental training principles which haven't changed much over the years. The exercises Arnold lists above are classic exercises that have been performed almost the same way for decades. If you're not sure where to start, you can check out our guides on how to do a bench press, how to do a barbell squat and how to deadlift properly with barbells. 

2. Shock the muscle

"You've got to shock the muscle with different kinds of training principles," said Arnold. 

"When you first start, your body will hit a wall, which is your body's way of saying 'I know all your tricks. You're going to start with the bench press, then I know you're going to do chin-ups... I know that routine, and I am prepared for that.' Then you have to go and use the shocking principle."

Stuck in a rut? Arnold would often vary his training routine with different weights and volumes. Research from the American Council on Exercise says the body adapts to a training program after around six to eight weeks, so changing the sets, reps, exercises, and weights you use every two months or so might net you big results. 

3. Protein intake

"I think the most important thing is that you eat the right way. I always lived off the formula that for every pound of body weight you want to get one gram of protein."

We'll place a quick caveat here: Arnold's mammoth protein intake of 250 grams a day isn't something the average person needs to achieve. However, there's plenty of evidence that fitting extra protein into your diet can increase your overall satiety levels and decrease body fat, according to research from Yale University of Medicine and other contributors.

Getting the right amount of protein is essential to muscle growth and maintenance, especially if you're rich in years. As you age, your muscles undergo a process known as atrophy, as they waste and become weaker. This affects everything from your posture to your mobility, eventually becoming frail. 

Regular resistance training and a healthy diet, upping your protein intake, can counteract this. Research from the Journals of Gerontology has found "beneficially associated with maintenance of physical function in middle-aged, high-functioning U.S. adults over the span of two decades", particularly in older women. Don't forget to fuel all these gains with our best protein powder for weight loss entries.  

It's no secret that our bodies change as we age. The activities we could do with ease in earlier days become more of a challenge, and we have to learn to adapt to this new reality. 

Fortunately, you aren't alone in this transition as even Arnold Schwarzenegger, now 74, has switched to using the best workout equipment for home, leaving free weights training behind. 

The Terminator star revealed the changes to his exercise routine in his October newsletter. Each month, the former Governor of California rounds up his latest adventures and answers fan questions. 

Schwarzenegger acknowledged his switch to weights machines in response to a reader who asked, "How has aging affected you physically and mentally?"

He commented, "I've chosen to adapt to my age, make my workouts a little bit different and focused on staying lean, and avoiding injury. This is why I've moved away from free weights and stick to the workout machines."

It seems a surprising revelation for the seven-time Mr. Olympia. Still, it shows that you don't have to be lifting the heaviest weights or achieve personal best deadlifts to keep in shape, particularly as you get older. 

Weights machines are a great way to work specific muscles while also avoiding injury. The machine supports you should you need to drop the weight, which makes them ideal when working out alone. 

The question also got the actor and bodybuilder in a reflective mood, leading him to ponder that "none of us can beat time. So you can either mope around and be mad about it, or you can adapt."

Ever the motivator, he ended, "I still workout, because luckily, I'm addicted to training... even though my body won't react the way it did 50 years ago, I can maintain as much as I can and it brings me great joy."

The takeaway is that it's okay to change along with your body, adapting to each day as it comes. The important thing is to stay safe and avoid injury while working toward your fitness goals. 

If you've been looking to burn fat and tone up simultaneously, researchers have found that lifting weights is better than cardio for weight loss as it increases our resting metabolic rate to burn more energy at rest.

This means that some of the best exercise machines to lose weight, like a multi-gym, can help you build lean muscle as they give you access to strength training options for supported workouts. 

Whether you know him as The Terminator, the former Governor of California, or one of the world's most famous bodybuilders, Arnold Schwarzenegger has retained his reputation as a personable fitness expert. With such a varied career, many people are eager to hear Arnie's thoughts on a range of topics, including weightlifting. 

In his recent newsletter, Schwarzenegger was asked to share some pearls of wisdom on how to lift weights by a female fan, who posed the question: "Do you have any advice for a girl getting into weightlifting?" 

And his response was pretty inspiring.

The 74-year-old muscle man wrote: 'First of all, don’t get discouraged because of your gender because, remember, fitness is for everyone. If anyone gives you crap about it, let your lifting do the talking.'

No matter what weights you choose to work out with (see our pick of the best adjustable dumbbells and the best kettlebells for some ideas to get you started), Schwarzenegger went on to suggest things steady to begin with, saying: 'Start with lower weights and really focus on your technique. Slow and controlled.'

He also advised against trying to replicate 'the fancy exercises you see on Instagram', instead advocating that beginners start out with 'basic lifts like the squat, deadlift and press until you master them.' Read our guide on how to do squats before progressing to weighted variations, along with our guide on how to deadlift.

The star went on to share the story of Katherine Nye, a female American Olympic athlete that has inspired the seven-time Mr. Olympia himself, writing passionately about her weightlifting journey.

'Until 2014, she was trying to make it into the Olympics in gymnastics. She didn’t achieve that dream, but only 5 years after she started weightlifting, she had the United States’ best result in over 20 years by winning the silver medal in Tokyo,' he wrote. 

'She overcame some tremendous mental health struggles, and I hope she inspires you, because she definitely inspires me.'

Arnie ended with some inspirational words for would-be weightlifters, noting that if you 'stay consistent and stay confident... no one can beat you!'

Powerful words, we're sure you'll agree. If you need us, we'll be lifting weights...