Joseph Baena has successfully burst onto the natural bodybuilding scene.
Joseph Baena has successfully made the transition onto the natural bodybuilding stage. He has shared different parts of his journey along the way including his workouts and diet routines. Baena sat down for a conversation with GQ about his diet habits, supplement stack, and workouts to get ready for his first show. This includes his full five-day training split.
Who Is Joseph Baena?
Being the son of Arnold Schwarzenegger, Joseph Baena has been in the spotlight as he chased his bodybuilding dreams. It was only a matter of time before he achieved these goals and became a winning competitor. Baena has been blessed with incredible genetics and this has allowed him to remain natural.
The first competition was a success as he competed at the 2026 NPC Natural Colorado State Championships. He was able to finish in the top two of each division he competed in while winning gold in three. Baena finished first in the Men’s Open Bodybuilding Heavyweight class, Men’s Classic Physique True Novice, and Men’s Classic Physique Novice. He finished as the runner-up in Men’s Classic Physique Open Class C. Baena went onto earn his INBA Pro Card by winning his second show during the Iron Glaiator Classic Physique competition.
Joseph Baena’s Five-Day Training Split
Baena broke down how he trains throughout the week including how he incorporates cardio, which he likes to keep simple:
- Monday: Push & Biceps, Cardio
- Tuesday: Pull & Triceps, Cardio
- Wednesday: Legs
- Thursday: Cardio
- Friday: Upper-Body, Cardio
- Saturday: Lower-Body, Cardio
- Sunday: Rest
“No running. It was all steady-state cardio. 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.”
Joseph Baena has not taken any steroids during his process. He has committed to natural bodybuilding and this has led to different methods of training, including cardio. He does not run much or include high-intensity work. Instead, he has worked in different machines to help reach his goals.
“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 neighborhood or along the beach and get my steps in.”
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*Featured image via Instagram @joebaena
