Build Strength in 30 Minutes With Arnold Schwarzenegger's Old-School Workout Routine

Without even realizing it, most lifters train bilaterally, working both sides of the body at the same time. While this approach is effective for building overall strength, research shows that training unilaterally, focusing on one side at a time, can boost both strength and jump performance, especially in activities that rely on single-leg or single-arm movements.

Arnold Schwarzenegger, the king of brawn, recognizes the benefits of this approach. In his Pump Club newsletters, he shares weekly workouts designed to challenge lifters in new ways. This week’s session emphasizes unilateral movements performed as supersets, making your workout faster, more efficient, and far more intense than a typical lifting session.

"Single-arm and single-leg exercises build strength where you’re weakest, help you focus on a full range of motion, and make it impossible to ignore muscle imbalances," Schwarzenegger says. "This workout pairs upper and lower body unilateral moves into supersets, giving you double the benefit: balanced strength and efficient training."

Supersets are when you perform two exercises back-to-back, taking little to no rest in between. Many golden era bodybuilders swore by them, and Schwarzenegger has long advocated for this training method. He found that supersets could maximize intensity and effort while reducing the risk of injury, making workouts both efficient and effective. Try Arnold's superset workout below and see how it challenges you compared to your usual training.

Related: The Little-Known Training Method Top Bodybuilders Use to Build More Muscle With Less Weight

Arnold Schwarzenegger's Superset Workout

Directions

Perform each pair as a superset. After finishing the second exercise in the pair, rest for about 90 seconds and repeat. Perform 2 to 3 rounds per pair before moving to the next superset.

Superset 1

Single-Arm Dumbbell Chest Press

How to Do It

1. Lie on a bench or floor with a dumbbell in one hand at chest level, feet flat on the ground.
2. Press the dumbbell straight up until your arm is extended.
3. Lower the dumbbell back to your chest.
4. Complete 8 to 10 reps on each arm.

Bulgarian Split Squat

How to Do It

1. Stand a couple of feet in front of a bench, resting one foot on it behind you, holding dumbbells in each hand.
2. Lower your back knee toward the floor.
3. Push through your front heel to return to standing.
4. Complete 8 to 10 reps per leg.

Superset 2

Single-Arm Dumbbell Row

How to Do It

1. Place your left knee and hand on a bench, keeping your right foot on the floor and holding a dumbbell in your right hand.
2. Pull the dumbbell toward your ribcage, keeping your elbow close to your body.
3. Lower the dumbbell back to the starting position.
4. Complete 10 to 12 reps per side.

Single-Leg Romanian Deadlift

How to Do It

1. Stand on one leg, holding a pair of dumbbells in front of your thighs.
2. Hinge at the hips, lowering the weight toward the floor while lifting and extending your free leg behind you.
3. Keep your back flat and shoulders pulled back as you lower.
4. Return to standing by driving through the heel of your standing leg.
5. Complete 8 to 10 reps per leg.

Superset 3

Single-Arm Overhead Press

How to Do It

1. Hold a dumbbell in one hand at shoulder height.
2. Press the dumbbell straight up until your arm is extended.
3. Lower the dumbbell back to shoulder height.
4. Complete 6 to 8 reps per arm.

Skater Squat

How to Do It

1. Stand on one leg with the other leg lifted slightly behind you.
2. Lower your body by bending the standing leg, keeping your chest up and back straight.
3. Push through your heel to return to standing.
4. Complete 6 to 8 reps per leg.

Related: The Underutilized Zone 2 Strength Workout a Personal Trainer Uses to Build Muscle and Endurance Without Burnout