Arnold Split Workout

The Arnold split combines chest with back on the same day and shoulders with arms on the same day — pairing opposing muscle groups for efficient training and potential superset work. This structure is repeated twice per week across 6 training days.

Advanced 📅 6 days/week ⏱ 75–90 min
📚 Professor Splits' Guide

The Arnold split packs a lot of work into each week. Treat the second pass of each muscle as the lighter one, and take a lighter week every few weeks so fatigue does not build up.

Weekly Schedule

MON
Chest + Back
TUE
Shoulders + Arms
WED
Legs
THU
Chest + Back
FRI
Shoulders + Arms
SAT
Legs

Overview

This is the split Arnold Schwarzenegger reportedly used during his Mr. Olympia winning years. It pairs agonist and antagonist muscle groups — chest and back together, shoulders and arms together — which creates an unusual pump and allows for superset work that saves training time while maintaining high volume.

The Arnold split is for advanced trainees with years of consistent training who want a high-volume, high-frequency approach. It demands 6 days per week and 75–90 minute sessions — not for the faint-hearted or the beginner.

✅ Pros
  • High frequency — each muscle trained twice per week like PPL.
  • Interesting pairing — chest/back supersets are uniquely effective.
  • High volume accumulation over 6 days.
  • Classic, proven structure with legendary results to its name.
⚠️ Cons
  • Very high time commitment — 6 days, 75–90 minutes each.
  • Recovery demands are extreme — not suitable for drug-free beginners.
  • Chest and back together is a very long session.

The Programme

Monday
Chest + Back
ExerciseSetsRepsRest
Barbell Bench Press 4 5–8 2–3 min
Barbell Row 4 6–10 2–3 min
Incline Dumbbell Press 3 8–12 90 sec
Pull-Up 3 6–10 2 min
Cable Fly 3 12–15 60–90 sec
Seated Cable Row 3 8–12 90 sec
Tuesday
Shoulders + Arms
ExerciseSetsRepsRest
Barbell Overhead Press 4 5–8 2–3 min
Dumbbell Lateral Raise 3 12–20 60 sec
Barbell Curl 3 8–12 90 sec
Cable Tricep Pushdown 3 10–15 60–90 sec
Hammer Curl 3 10–15 60–90 sec
Skull Crusher 3 10–12 90 sec
Wednesday
Legs
ExerciseSetsRepsRest
Barbell Back Squat 4 5–8 3–5 min
Romanian Deadlift 3 8–12 2 min
Bulgarian Split Squat 3 8–12 90 sec
Seated Leg Curl 3 10–15 60–90 sec
Standing Calf Raise 4 12–20 60 sec
Hanging Leg Raise 3 10–15 60–90 sec
Thursday
Chest + Back (repeat)
ExerciseSetsRepsRest
Incline Dumbbell Press 4 8–12 90 sec
Lat Pulldown 4 8–12 90 sec
Dumbbell Bench Press 3 8–12 90 sec
Chest-Supported Row 3 8–15 90 sec
Pec Deck 3 12–15 60 sec
Straight-Arm Pulldown 3 12–15 60 sec
Friday
Shoulders + Arms (repeat)
ExerciseSetsRepsRest
Dumbbell Shoulder Press 3 8–12 90 sec
Cable Lateral Raise 3 12–20 60 sec
Rear Delt Fly 3 15–20 60 sec
Incline Dumbbell Curl 3 10–12 60–90 sec
Cable Overhead Tricep Extension 3 12–15 60–90 sec
Preacher Curl 3 10–12 90 sec
Close-Grip Bench Press 3 6–10 2 min
Saturday
Legs (repeat)
ExerciseSetsRepsRest
Hack Squat 4 8–15 2 min
Barbell Hip Thrust 4 8–15 90 sec
Leg Extension 3 12–20 60 sec
Lying Leg Curl 3 10–15 60–90 sec
Seated Calf Raise 4 12–20 60 sec
Cable Crunch 3 15–20 60 sec

Muscle Coverage

Chest
20 sets
Back
20 sets
Shoulders
16 sets
Biceps
12 sets
Triceps
12 sets
Quads
14 sets
Hamstrings
9 sets
Glutes
4 sets
Calves
8 sets

Training schedules that fit this split

How you run this split depends on how many days you can train. These pages show sample weeks and alternatives for each schedule, and the Split Finder can check whether it suits your goal and experience.

6-day version5-day version3-day versionArnold vs PPLCompare all splits

Explore the muscles this split trains in the muscle guide, or browse the exercise library for alternatives to any lift above.

Frequently Asked Questions

Did Arnold actually use this split?▾
Arnold has described training with high frequency and volume during his competitive years, with sessions pairing chest/back and shoulders/arms. Whether this exact template matches his historical training precisely is debatable, but the structure captures his documented training philosophy.
Is the Arnold split too much volume?▾
For most natural trainees, yes — this is an extreme amount of volume and frequency. Consider whether you have years of training under your belt and excellent recovery habits (sleep, nutrition, low stress) before attempting this programme.