Arnold Schwarzenegger’s son Joseph Baena makes pro bodybuilding debut: Check his diet, workout routine and views on steroids

Joseph Baena, the son of Hollywood actor and former bodybuilding champion Arnold Schwarzenegger, has made his professional bodybuilding debut, finishing fifth in the Classic Physique Open category at the 2026 INBA PNBA Pro/Am Natural World Cup. The competition was held at the El Segundo Performing Arts Center in California on November 7. It marked Baena’s debut with the Professional Natural Bodybuilding Association (PNBA) and his third bodybuilding competition overall.

The 29-year-old shared the news on Instagram, posting a video of his posing routine from the competition. “This was my pro debut in the INBA/PNBA—well, my PNBA debut—and it was for Classic Physique Open, and I placed in the top 5, so I’m extremely proud of myself,” he said.

Joseph Baena is the son of Arnold Schwarzenegger and Mildred Patricia Baena. He was born on October 2, 1997. He had earlier revealed his diet and workout routine while talking to GQ in April this year.

Joseph Baena's workout routine

According to his GQ interview, Baena trains at Gold's Gym in Venice Beach, California, the same gym where his father worked out during the 1970s.

His bodybuilding preparation follows a five-day weight-training split, combined with regular cardio.

His weekly workout schedule is:

• Monday: Push and biceps
• Tuesday: Pull and triceps
• Wednesday: Legs
• Thursday: Cardio and recovery from weight training
• Friday: Upper body
• Saturday: Lower body
• Sunday: Complete rest

Baena also incorporates cardio into his routine around five days a week.

He prefers steady-state cardio rather than relying exclusively on running. His sessions typically include 30 to 40 minutes of walking on a treadmill or using the StairMaster. “The StairMaster was a game changer,” he said, adding that walking around his neighbourhood or along the beach is another way he gets his daily steps in.

Baena said he avoids cardio on leg-training days and focuses on getting his steps in instead.

Does Joseph Baena take steroids?

Baena has said that he has never used steroids or performance-enhancing drugs and wants to pursue bodybuilding naturally.

“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 so much,” he told GQ.

He said he does not see the point of using steroids unless someone has ambitions of reaching the highest levels of competitive bodybuilding.

“I've always said if your goal is not to become Mr. Olympia, I personally don't see the point of taking steroids,” he said.

Baena added that he prefers a natural approach to fitness and believes people should first focus on improving their diet, sleep and recovery before considering performance-enhancing substances.

He also said he wants to take his natural bodybuilding journey as far as possible before deciding whether to pursue other competitive avenues, such as the Arnold Classic or Mr. Olympia.

For now, he is happy with the physique he has built naturally and wants to continue competing in natural bodybuilding leagues.

What does Joseph Baena eat? His diet and supplements

Baena's diet during bodybuilding preparation included ground beef, chicken, eggs and Greek yoghurt as his primary protein sources. He also uses protein powder when he cannot meet his protein requirements through food.

One of his preferred evening desserts is a cup of Greek yoghurt mixed with a scoop of protein powder and frozen berries. He said the combination gives him a dessert-like meal while helping him meet his protein intake.

Baena also shared details of his daily supplements and nutrition routine.

His regular supplements include:

• Pre-workout
• Creatine
• Protein powder
• Vitamin C
• Vitamin D3
• Zinc
• Fish oil
• Magnesium (around 400 mg at night)

He also drinks sleepytime tea before bed. Baena said melatonin made him feel groggy, while magnesium helped with sleep and relaxation. He added that he prefers protein powder based on its flavour rather than being overly particular about ingredients.

Joseph Baena's weight-loss journey

Baena also spoke about his earlier struggles with weight and how he developed an interest in fitness.

He said he was overweight during his school years and joined the swimming team after being cut from the soccer team twice because he struggled to keep up with other students. Swimming helped him lose weight and transformed his approach to fitness.

However, he regained some of the weight during college. It was during his junior year that he started lifting weights, eventually developing a passion for bodybuilding.

Through his Instagram account, Baena now shares his training routines, fitness advice and experiences with his followers. He said his primary aim is to encourage people to enjoy exercise rather than view it as something difficult or miserable.