A Strongman Meets a Bodybuilding Legend
What happens when the world’s strongest man steps into the shoes of the world’s most famous bodybuilder?
Mitchell Hooper — reigning World’s Strongest Man — decided to find out. In a YouTube video posted in November 2023, Hooper took on Arnold Schwarzenegger’s iconic back and biceps routine, a high-volume program designed to deliver that unmistakable Arnold-style pump.
Used to the low-rep, heavy-load world of strongman training, Hooper swapped his usual focus on power for sheer endurance — and quickly learned why Arnold’s workouts are the stuff of legend.
💪 The Challenge
Arnold’s back and biceps routine is as straightforward as it is punishing: heavy pulling, high volume, and relentless intensity.
Hooper dove in headfirst, pushing through eight total exercises — four for back, four for biceps — each performed for 4–5 sets of 8–12 reps.
By the end, the 6’3”, 320-pound strongman admitted:
“I don’t usually train for the pump, but I get it now — it’s a whole different beast.”
🔥 ARNOLD’S ORIGINAL ROUTINE
Arnold’s approach to training was built on volume, form, and muscle connection. He believed in attacking each muscle from multiple angles to achieve maximum hypertrophy and detail.
The Original “Golden Era” Back & Biceps Split:
- Wide-Grip Pull-Ups – 5 x 8–12
- T-Bar Rows – 5 x 8–12
- Single-Arm Dumbbell Rows – 4 x 8–12
- Close-Grip Lat Pulldowns – 4 x 8–12
- Standing Barbell Curls – 4 x 8–12
- Barbell Preacher Curls – 4 x 8–12
- Alternating Dumbbell Curls – 4 x 8–12
- Concentration Curls – 4 x 8–12
Arnold’s philosophy was simple: “The last three or four reps is what makes the muscle grow.”
🧱 HOOPER’S EXPERIENCE
Wide-Grip Pull-Up
Even with an assisted machine, Hooper had his hands full. At 320 pounds, each rep demanded serious effort. The wide grip forced him to fire his lats, rhomboids, and traps — muscles he doesn’t isolate often in strongman training.
T-Bar Row
Moving to one of Arnold’s favorites, Hooper loaded three 45-pound plates and felt his posterior chain working overtime. He noted the contrast between bodybuilding and strongman mechanics:
“Eighty percent of what we do is leg drive. This is completely different.”
Dumbbell Row & Pulldown
By the time Hooper reached dumbbell and cable work, fatigue set in. The close-grip pulldown — a staple for lat width — became a mental game. “I’ll be sore as hell tomorrow,” he joked mid-set.
💥 HOOPER’S MODIFIED BICEPS CIRCUIT
To finish, Hooper applied blood flow restriction cuffs to his arms — a technique shown to boost hypertrophy with lighter weights.
His four-part biceps circuit included:
- Standing Barbell Curl (70 lbs)
- Barbell Preacher Curl (70 lbs)
- Alternating Dumbbell Curl (50 lbs)
- Concentration Curl (45 lbs)
He completed four rounds in total. By the final curl, Hooper’s arms were fully engorged, and he admitted that Arnold’s high-rep grind gave him a new respect for bodybuilding discipline.
“You strongman guys can keep your stones and trucks,” one fan commented. “Arnold’s pump looks way worse.”
⚙️ TRAINING TAKEAWAYS
What can everyday lifters learn from this epic mash-up of strongman and bodybuilding training?
1. Volume Matters
Strongmen chase power; bodybuilders chase fatigue. High-rep sets with strict form can trigger massive hypertrophy and improve mind-muscle connection.
2. Stability Over Strength
Hooper noticed how bodybuilding isolates muscles more precisely — a reminder that controlled movements often yield better long-term gains.
3. Recovery Is Key
A workout like this creates deep muscle damage. Prioritize sleep, protein, and mobility work to bounce back.
🏁 FINAL THOUGHTS
Mitchell Hooper’s foray into Arnold Schwarzenegger’s back and biceps workout proves that true strength has many forms. Whether you’re chasing the pump like Arnold or pushing your limits like a strongman, the real magic lies in testing yourself outside your comfort zone.
As Hooper summed it up:
“I’ll stick to lifting trucks… but now I understand why Arnold smiled so much when he trained.”
