Joseph Baena has proven that having Arnold Schwarzenegger’s genes will only get you so far – you still need to put in the work.
After taking three wins at his debut bodybuilding show at the NPC Natural Colorado State Championships in March, Baena has shared the exact training routine that helped him reach peak condition.
The 28-year-old didn’t have long to get there. He only decided at the start of 2026 that he wanted to compete, and within a few months he was stepping on stage and winning. While he wasn’t starting from scratch – having trained for the better part of a decade – Schwarzenegger’s youngest son already had a solid base to build from. Greater focus and consistency did the rest.
Success came from sticking to a structured routine. Baena trained five days a week using a push, pull, legs, upper, lower split – rather than the traditional bro split associated with the Golden Era. The sessions were no less intense, though. His push workout alone features nine exercises, designed to emphasise strengths while bringing up weaker areas. Cardio, performed five days a week, also played a key role.
Inside Baena’s 5-Day Training Split
‘The basic outline for these competitions was a five-day split,’ Baena told GQ. ‘Monday is push and biceps. Tuesday is pull and triceps. Wednesday is legs. Thursday is rest from weights, but we do cardio. Friday is upper body, Saturday is lower body, and Sunday is complete rest.
‘I’m doing cardio about five days a week as well. Monday, Tuesday – I don’t do cardio on Wednesdays on leg day – then Thursday and Friday. On lower body day, I’ll just get my steps in.’
- Monday: Push and biceps, cardio
- Tuesday: Pull and triceps, cardio
- Wednesday: Legs
- Thursday: Cardio
- Friday: Upper, cardio
- Saturday: Lower, cardio
- Sunday: Rest
The Low-Intensity Cardio That Leaned Him Out
For Baena, cardio doesn’t mean running or high-intensity work. It’s about increasing energy expenditure without adding unnecessary stress.
‘No running. It was all steady-state cardio,’ he says. ‘Walking on the treadmill for 30 to 40 minutes. I know some guys do an hour – I think that’s a bit much, especially if you’re doing this naturally, which I am.
‘I’ve never taken any steroids or anything like that, so you have to be a little easier on the body and not torture it.’
His go-to options were simple.
‘Steady-state cardio on the treadmill or StairMaster. The StairMaster was a game changer. And if I can’t get to those, I’m in Santa Monica, so I’ll just walk around the neighbourhood or along the beach and get my steps in.’
