Joseph Baena<\/a> has proven that having Arnold Schwarzenegger<\/a>\u2019s genes will only get you so far \u2013 you still need to put in the work.<\/p>\n 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.<\/p>\n The 28-year-old didn\u2019t 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\u2019t starting from scratch \u2013 having trained for the better part of a decade \u2013 Schwarzenegger\u2019s youngest son already had a solid base to build from. Greater focus and consistency did the rest.<\/p>\n Success came from sticking to a structured routine. Baena trained five days a week using a push, pull, legs, upper, lower split<\/a> \u2013 rather than the traditional bro split <\/a>associated with the Golden Era. The sessions were no less intense, though. His push workout<\/a> alone features nine exercises, designed to emphasise strengths while bringing up weaker areas. Cardio, performed five days a week, also played a key role.<\/p>\n \u2018The basic outline for these competitions was a five-day split,\u2019 Baena told GQ<\/em>. \u2018Monday 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.<\/p>\n \u2018I\u2019m doing cardio about five days a week as well. Monday, Tuesday \u2013 I don\u2019t do cardio on Wednesdays on leg day \u2013 then Thursday and Friday. On lower body day, I\u2019ll just get my steps in.\u2019<\/p>\n For Baena, cardio doesn\u2019t mean running<\/a> or high-intensity<\/a> work. It\u2019s about increasing energy expenditure without adding unnecessary stress.<\/p>\n \u2018No running. It was all steady-state cardio,\u2019 he says. \u2018Walking<\/a> on the treadmill for 30 to 40 minutes. I know some guys do an hour \u2013 I think that\u2019s a bit much, especially if you\u2019re doing this naturally, which I am.<\/p>\n \u2018I\u2019ve never taken any steroids or anything like that, so you have to be a little easier on the body and not torture it.\u2019<\/p>\n His go-to options were simple.<\/p>\n \u2018Steady-state cardio on the treadmill or StairMaster<\/a>. The StairMaster was a game changer. And if I can\u2019t get to those, I\u2019m in Santa Monica, so I\u2019ll just walk around the neighbourhood or along the beach and get my steps in.\u2019<\/p>\n![\"bodybuilders](\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/104bd021-a8f1-4b0a-bfc5-c56682947efa.png?crop=0.910xw:1.00xh;0.0901xw,0&resize=980:*\" "\\"bodybuilders")
<\/a><\/p>\nInside Baena\u2019s 5-Day Training Split<\/h2>\n<\/section>\n
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The Low-Intensity Cardio That Leaned Him Out<\/h2>\n<\/section>\n
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