At 28, Joseph Baena continues to push his physique and fitness. While he may not have any ambition to stack Mr. Olympia titles like Arnold Schwarzenegger, his father is his biggest inspiration. Yet, for Baena, fitness was more about getting an aesthetic physique.

“It’s still on me to be disciplined and say no to the sweets, say not to the pastries, say no to the fatty foods I’m obsessed with,” he told Men's Health in 2022. That's where his discipline begins, but now Baena wants to inspire others to embrace fitness too.

Arnie's son took to Instagram in 2023 to reveal his workout and challenge fans to beat his time. It was a 1-hour 20-minute endurance workout, and here's what junior Arnie put into the session.

Arnold Schwarzenegger’s Son workout routine

Created by his trainer Lawrence Cuse, the workout includes 12 different exercises, and what about rest? Nope, you don’t get that luxury.

• Incline Dumbbell Press: 4 sets of 12 to 15 reps
• Lat Pulldown: 4 sets of 12 to 15 reps
• Chest Press: 4 sets of 12 to 15 reps
• Cable Row: 4 sets of 12 to 15 reps
• Seated Barbell Military Press: 4 sets of 12 to 15 reps
• Lateral Raise Dropset: 3 sets
• Hack Squat: 6 sets of 10 to 20 reps

However, the endurance workout is just one of the circuits. Just like Arnold Schwarzenegger, Baena follows a more traditional push-pull-legs approach. In September 2024, the actor shared the details of one of his push days on Instagram.

"PUSH DAY! This is a very simple push workout for if you’re starting out," he captioned the post before dishing out the details:

• Incline press: 5x12 (first 2 sets are warm up, then 3 working sets)
• Flat DB press: 4x10 (first set WU then 3 working sets)
• Chest flies: 4x10
• Dip press: 4x15
• Tricep extensions: 4x15

Joseph Baena certainly deserves credit for his sculpted physique, but what does his daily nutrition actually look like? His routine is disciplined and built around real protein-rich food. 

What Joseph Baena Eats in a Day

As many bodybuilders say, training accounts for only about 30 percent of building a great physique; the real driver is diet. Lifting weights without proper macros means nothing, and Joseph Baena understands this completely.

For the starter, Baena takes a nutrient-rich breakfast featuring a four-egg omelet packed with mushrooms and spinach. That’s not all, he adds two slices of avocado toast as well. 

For his lunch, Baena likes to keep things light with a protein-rich salad with chicken or turkey. 

His afternoon snacks usually include a protein shake blended with orange juice, bananas, spinach, and whey protein. And sometimes he likes to include creatine in that blend. 

Well, for Baena, Dinner is the greatest meal of the day; it leans towards a Mediterranean profile. Sometimes it's chicken, sometimes it's turkey, and sometimes he likes to experiment with plant-based meat substitutes. 

He occasionally includes steak for dinner, but he generally avoids it before bed. All in all, Baena hits nearly 100 g of protein a day, which is really great if you want to build a Greek god physique. 

Written by

Suryakant Das

Edited by

Sagnik Bagchi