Hey! If you're looking to build some serious muscle like the Austrian Oak himself, you've come to the right place...
Today, we're diving deep into one of the most legendary workout splits in bodybuilding history - the Arnold split! The Arnold split has been transforming physiques for decades...
When you think of bodybuilding legends, Arnold Schwarzenegger immediately comes to mind. I mean, this guy wasn't just any bodybuilder ... he was THE bodybuilder who changed the game forever!
With 7 Mr. Olympia titles under his belt between 1970 and 1980, Arnold created what many consider the perfect physique:
• Massive, peaked biceps
• A chest that looked like a suit of armor
• A back wider than a doorframe
• And legs that could squat a house
So when people see photos of Arnold in his prime, they often wonder...
"What did Arnold do to look like that? What was his training split?"
Well first off, he trained hard for many years to achieve that physique. The type of training he did, though, was also pretty high volume.
Years after his days of competing, he did come up with a training blueprint. We'll call it the Arnold split. This program is still a TON of volume!
I'll break down everything you need to know about the Arnold split ... The training program that helped build one of the most iconic physiques in history!
In This Article:
• What is the Arnold Split?
• How the Arnold Split Works
• Benefits of the Arnold Split Workout Program
• Complete Arnold Split Training Program
• How to Maximize Your Results with the Arnold Split
• Nutrition & Supplementation for the Arnold Split
What is the Arnold Split?
The Arnold split is a high-volume, 6-day training program designed by Arnold Schwarzenegger himself to maximize muscle growth and strength gains. What makes the Arnold split unique is how it hammers each muscle group twice per week while still allowing for optimal recovery.
An experienced lifter knows that it will take time to build muscle no matter what. The Arnold split, however, does make use of high-volume training to keep progress moving.
High-volume training favors increased muscle growth (1). So with this principle in place, you can theoretically maximize your body’s ability to keep building muscle as the program continues.
When I say volume I’m referring to the total load placed on the muscle in each workout.
Volume = sets x reps x weight. You could also throw in total time under tension into that equation as well.
This isn't your typical bro split where you hit each muscle once every 7 days. The Arnold split is much more sophisticated in its approach to training frequency and volume.
How the Arnold Split Works
The Arnold split follows a specific 6-day training schedule that looks something like this:
Day 1: Chest, Back & Abs
Day 2: Shoulders, Arms & Abs
Day 3: Legs & Abs
Day 4: Chest, Back & Abs
Day 5: Shoulders, Arms & Abs
Day 6: Legs & Abs
Day 7: Rest
Now, you might be thinking... "Training each muscle twice per week with only one rest day? That seems like a lot!"
You'd be right! The Arnold split is definitely not for beginners. This is an advanced training program that requires proper recovery management. You also need to have the right approach to nutrition to support the high training volume.
But here's why it works so well...
Let's take your chest and back for example. When you train them on Monday, they get about 72 hours of recovery before hitting them again on Thursday. Then after Thursday's session, they get a full 96 hours of recovery before starting the next week.
It's smart because it provides enough stimulus for growth while still allowing adequate recovery time!
Benefits of the Arnold Split Workout
The Arnold split offers several key benefits that make it such an effective muscle-building program:
Increased Training Volume
Research shows that higher training volumes can lead to greater muscle growth (1). The Arnold split maximizes this by hitting each muscle group twice per week with high volume.
Optimal Training Frequency
Training each muscle group twice per week has been shown to be more effective for muscle growth compared to training each muscle just once per week (2).
Exercise Variation
The Arnold split allows you to use different exercises for each muscle group. Between the two weekly sessions, this can enhance muscle development and prevent plateaus.
Strategic Recovery Periods
Despite the high frequency, the program provides 72-96 hours of recovery between training the same muscle groups. This is the sweet spot for muscle growth and recovery.
Complete Arnold Split Training Program
Here's a detailed breakdown of what the Arnold split workout program could look like...
Because of how much it can be on your body, I would recommend doing a full de-load week after 4 weeks. For that week, cut the volume in half.
After that week, you can start another 4-week cycle if you so choose.
Monday - Chest, Back, & Abs
| Exercise | Sets | Reps |
| Bench Press | 5 | 30, 12, 10, 8, 6 |
| Incline Dumbbell Press | 4 | 30, 12, 10, 8 |
| Wide Grip Pull-Ups | 4 | To Failure |
| Dumbbell Chest Fly | 4 | 30, 12, 10, 8 |
| Bent-Over Barbell Row | 4 | 30, 12, 10, 8 |
| Hanging Leg Raises | 3 | 25 or To Failure |
Tuesday - Shoulders, Biceps, Triceps, Forearms, & Abs
| Exercise | Sets | Reps |
| Shoulder Press | 3 | 30, 12, 10 |
|
EZ Bar Curls |
3 | 30, 12, 10 |
|
Skull Crushers |
3 | 30, 12, 10 |
|
Dumbbell Lateral Raise |
3 | 30, 12, 10 |
|
Preacher Curl |
3 | 30, 12, 10 |
|
Triceps Pressdown |
3 | 30, 12, 10 |
| Rear Delt Reverse Fly | 3 | 30, 12, 10 |
| Wrist Curls | 3 | 25 |
| Side Planks | 3 | 1 Minute Hold (Each Side) |
Wednesday - Legs, Calves, & Abs
| Exercise | Sets | Reps |
| Back Squat | 4 | 30, 12, 10, 8 |
|
Romanian Deadlift |
3 | 30, 12, 10 |
|
Bulgarian Split Squat |
3 | 30, 12, 10 |
|
Glute Ham Raise |
3 | To Failure |
|
Hip Adduction Machine |
3 | 25 |
|
Hip Abduction Machine |
3 | 25 |
| Standing Calf Raises | 3 | 25 |
| Hollow Hold | 3 | 1 Minute Hold |
Thursday - Chest, Back, & Abs
| Exercise | Sets | Reps |
| Incline Barbell Bench Press | 5 | 30, 12, 10, 8, 6 |
| Decline Floor Press | 4 | 30, 12, 10, 8 |
|
Chin-Ups |
4 | To Failure |
|
Straight Arm Pressdown |
4 | 30, 12, 10, 8 |
|
Single-Arm Dumbbell Row |
4 | 30, 12, 10, 8 (Each Arm) |
|
V-Ups |
3 | 25 or To Failure |
Friday - Shoulders, Biceps, Triceps, Forearms, & Abs
| Exercise | Sets | Reps |
| Arnold Press | 3 | 30, 12, 10 |
|
Alternating Dumbbell Curls |
3 | 30, 12, 10 |
|
Single-Arm Cable Triceps Extension |
3 | 30, 12, 10 |
|
Upright Row |
3 | 30, 12, 10 |
|
Concentration Curls |
3 | 30, 12, 10 |
|
Triceps Kickbacks |
3 | 30, 12, 10 |
| Cable Face Pulls | 3 | 30, 12, 10 |
| Shrugs | 3 | 30, 12, 10 |
| Bicycle Crunches | 3 | 25 |
Saturday - Legs, Calves, & Abs
| Exercise | Sets | Reps |
| Front Squat | 5 | 30, 12, 10, 8, 6 |
|
Deadlift |
4 | 30, 12, 10, 8 |
|
Dumbbell Lateral Lunge |
3 | 30, 12, 10 (Each Leg) |
|
Leg Curls |
3 | 30, 12, 10 |
|
Leg Extension |
3 | 30, 12, 10 |
|
Seated Calf Raises |
3 | 25 |
| Plank | 3 | 1 Minute Hold |
Sunday - Rest
How to Maximize Your Results on the Arnold Split
Listen... the Arnold split is intense! It's definitely not for everyone, and that's okay. But if you're an advanced lifter looking to take your gains to the next level, this program could be exactly what you need...
... But here's the thing - the workouts are only part of the equation!
To really maximize your results on the Arnold split, you need to dial in these key factors:
• Proper nutrition (especially protein intake)
• Adequate sleep and recovery
• Proper hydration
• Strategic supplementation
This is where we can help support you in crushing your goals! In fact, that's why we developed the 1st Phorm App.
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• Educational live streams 5x a week that cover a wide variety of topics from nutrition to training and supplementation. Equip yourself with the knowledge to earn and maintain your results long-term!
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...and so much more!
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The Arnold split is one of the most effective training programs ever created for building serious muscle mass. When combined with proper nutrition and supplementation through the 1st Phorm App, you've got everything you need to transform your physique!
Have questions about the Arnold split or need help with your training and nutrition? Our team of NASM Certified Personal Trainers and Nutrition Coaches is here to help!
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com anytime between 6 AM and 10 PM Central. We're always here to help you reach your goals!
References:
(1) Schoenfeld, Brad J., et al. "Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men." Medicine & Science in Sports & Exercise, vol. 51, no. 1, Jan. 2019, pp. 94-103.
(2) Kassiano, Witalo, et al. "Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review." Journal of Strength and Conditioning Research, vol. 36, no. 6, Jun. 2022, pp. 1753-1762.
