The Arnold Split, made famous by Arnold Schwarzenegger, is a high-frequency training routine where each muscle group is trained twice per week. This split prioritizes volume and intensity, making it great for hypertrophy (muscle growth).
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The Legendary Arnold Split
- Get to the choppa!
- Crush your enemies!
- I’ll be back…
Items
📚 High Volume – Each muscle gets trained twice per week. (text resource)
📚 Progressive Overload – Increase weight or reps weekly. (text resource)
📚 Rest Between Sets – 60-90 sec for hypertrophy, 2-3 min for heavy lifts. (text resource)
📚 Recovery Focus – Sleep 7-9 hours per night, stay hydrated, and eat enough protein. (text resource)
📚 Nutrition – High-protein diet (1.6-2.2g per kg of body weight), daily caloric surplus of 250-500 kcal for muscle growth. (text resource)
📚 Day 1 – Chest & Back (text resource)
⟳ Flat Barbell Bench Press – 4 sets * 6-10 reps (loop)
repetitions: 4
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Incline Dumbbell Press – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Pull-Ups or Lat Pulldown – 4 sets * 6-10 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Barbell Rows (Underhand or Overhand Grip) – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Dumbbell Flys or Cable Crossovers – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Seated Cable Rows – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
📚 Day 2 – Shoulders & Arms (text resource)
⟳ Seated Barbell Overhead Press – 4 sets * 6-10 reps (loop)
repetitions: 4
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Lateral Raises (Dumbbell or Cable) – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Barbell or Dumbbell Curls – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Hammer Curls (Biceps + Forearms) – 3 sets * 10-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Close-Grip Bench Press or Weighted Dips – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Triceps Rope Pushdowns or Skull Crushers – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
📚 Day 3 – Legs (text resource)
⟳ Barbell Squats (Back or Front) – 4 sets * 6-10 reps (loop)
repetitions: 4
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Romanian Deadlifts (Hamstrings + Glutes) – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Leg Press or Bulgarian Split Squats – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Seated or Lying Hamstring Curls – 3 sets * 10-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Standing or Seated Calf Raises – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
📚 Day 4 – Chest & Back (Variation) (text resource)
⟳ Incline Barbell Press or Machine Press – 4 sets * 6-10 reps (loop)
repetitions: 4
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Flat Dumbbell Press – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Chin-Ups (Weighted if possible) – 4 sets * 6-10 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ T-Bar Rows or Dumbbell Rows – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Dumbbell Pullover (Chest & Lats) – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Face Pulls (Rear Delts & Upper Back) – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
📚 Day 5 – Shoulders & Arms (Variation) (text resource)
⟳ Seated Dumbbell Overhead Press – 4 sets * 8-12 reps (loop)
repetitions: 4
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Cable or Machine Lateral Raises – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Preacher Curls or EZ Bar Curls – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Incline Dumbbell Curls (Stretch Focus) – 3 sets * 10-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Overhead Triceps Extensions (Dumbbell or Cable) – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Close-Grip Push-Ups (Slow Tempo) – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
📚 Day 6 – Legs (Variation) (text resource)
⟳ Romanian Deadlifts or Hip Thrusts – 4 sets * 8-12 reps (loop)
repetitions: 4
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Front Squats or Hack Squats – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Walking Lunges or Step-Ups – 3 sets * 12 reps per leg (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Seated Leg Curls (Hamstrings) – 3 sets * 10-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
⟳ Standing or Seated Calf Raises – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
📚 Day 7 – Rest or Active Recovery (text resource)
📝 Optional (list)
✅ Core exercises (checkbox input)
✅ Mobility drills (checkbox input)
✅ Light cardio (checkbox input)
📷 Progress picture or video (scale or mirror selfie after gym) (media input)
20:00 (days of week: ) – Progress picture or video (scale or mirror selfie after gym) reminder
📝 Helpful resources (list)
List reminders
No reminders.
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