Joseph Baena continues to demonstrate that he follows the training principles of his father, Arnold Schwarzenegger. His approach relies on classic, high-volume bodybuilding movements rather than complex trends. By prioritizing consistent work on the back, he targets lats, traps, and rear delts to develop a wider and thicker physique.
The routine starts with 50 total pull-ups. Baena uses this move as a warm-up to stretch the shoulders and prepare the muscles for the work ahead. He does not stick to a rigid set count for this; instead, he focuses on hitting the total rep count regardless of how many sets it takes to complete.
Following the pull-ups, he moves to T-bar rows. He identifies this as his favorite movement for adding thickness to the back. This exercise allows for heavy loads and horizontal pulling to complement the earlier vertical work. He adds high cable rows to the mix to specifically hit the upper back, though he cautions beginners to maintain a stable posture rather than mimicking his advanced form.
He concludes the session with single-arm lat pulldowns. This unilateral movement addresses imbalances between the left and right sides of the body. Throughout the entire workout, Baena emphasizes the mind-muscle connection. He believes that deliberately feeling the muscle work is necessary for physical growth, regardless of whether someone plans to compete on a stage or simply improve their own fitness levels.