Let’s take a look at the training routines of some of the top names from the golden era of bodybuilding. Each of these champions had a standout body part—can you spot any similarities in their routines?

Arnold Schwarzenegger – Arm Routine

1. Cheat Barbell Curl 6 x 6
2. Seated Dumbbell Curl 6 x 6
3. Concentration Curl 6 x 10
4. Triceps Pressdowns 6 x 10
5. Barbell French Presses 6 x 8
6. Single-Arm Triceps Stretch 6 x 10

Franco Columbu – Chest Routine

1. Bench Press 7 x 6-8
2. Incline Barbell Press 4 x 6-10
3a. Flat-Bench Dumbbell Flyes 2-3 x 8-12
3b. Parallel-Bar Dips 2-3 x 10-15

Larry Scott – Shoulder Routine

1a. Standing Dumbbell Press 4-5 x 6
1b. Prone Incline Dumbbell Laterals 4-5 x 6-8
1c. Cable Bent Laterals 4-5 x 6-8
2. One-Arm Dumbbell Side Laterals 5 x 8

Sergio Oliva – Back Routine

1. Wide-Grip Chin-Ups 4-6 x 10
2. Close-Grip Chin-Ups 4-5 x 10
3a. Wide-Grip Pulldowns 4 x 6-8
3b. Close-Grip Pulldowns 4 x 6-8
4a. Wide-Grip Pulley Rows 3-4 x 6-8
4b. Close-Grip Pulley Rows 3-4 x 6-8
5a. Wide-Grip Pulldowns 3-4 x 6-8
5b. Close-Grip Pulldowns 3-4 x 6-8
6a. Deadlifts 3-4 x 6-8
6b. Good Mornings 3-4 x 6-8

Casey Viator – Forearm Routine

Day 1
1. Zottman Curls 5 x 6-10
2. Barbell Wrist Curls 5 x 15-20
3. Barbell Reverse Wrist Curls 5 x 15-20

Day 2
1. Barbell Reverse Curls 5 x 6-10
2. One-Arm Dumbbell Wrist Curls 5 x 15-20
3. Supported Barbell Reverse Wrist Curls 5 x 15-20

Tom Platz – Leg Routine

1. Back Squat 2 x 25-50
2. Hack Squat 4 x 20
3. Leg Extension 4 x 20
4. Leg Curl 4 x 20

Chris Dickerson – Calf Routine

1. Seated Calf Raises 3-5 x 25-30
2. Standing Calf Raises 3-5 x 25-30
3. Donkey Calf Raises 3-5 x 25-30

The Common Themes

Two major aspects stand out in these routines: volume and exercise selection.

1. Big-Bang Movements – Most routines heavily emphasize compound exercises such as squats, deadlifts, chin-ups, dips, rows, and presses. While some cable and machine exercises are included, they are minimal compared to modern training approaches.
2. High Volume – Just look at the sheer number of sets and exercises these guys performed! Even with varied rep ranges, the total training volume was massive. And keep in mind, this was just one body part per session—they often trained multiple muscle groups per workout, two to three times per week.

Of course, performance-enhancing drugs were part of the equation, but there’s no denying that hard work was the foundation of their success. If you want to build muscle like the legends of the golden era, high effort and consistency are key.