A Complete Guide to the Arnold Split 6-Day Workout Plan

The name Arnold Schwarzenegger evokes a feeling of inspiration in many, being one of the most successful bodybuilders of all time, and his fame has spread far and wide beyond just the weightlifting community, making him an icon. The Arnold split he created that allowed him to win seven Mr. Olympia titles has become an iconic exercise among weightlifters worldwide. If you’re getting serious about bulking out, you can’t miss out on this one. So read on to find out all about this explosive full-body workout plan!

What is the Arnold Split Workout?

Created by the legendary Arnold Schwarzenegger himself and presented in his 1985 book The New Encyclopedia of Modern Bodybuilding for the world to see, the Arnold split workout has gathered universal fame. This high-intensity program is recommended for lifters with experience, so keep this in mind before you attempt. Targeting all major muscle groups twice a week is an effective routine for muscle growth through isolation exercises, and is often compared to the push-pull-legs split routine. Targeting a specific muscle group to achieve muscular failure is essential for stimulating optimal muscle growth, same as the push-pull-legs split!. The best results come from following this program for 8-12 weeks as it is an intense one that requires ample recovery in between.

The workout is divided into four programs:

1. Basic Training Program #1
2. Basic Training Program #2
3. Advanced Training Program #1
4. Advanced Training Program #2

For more push-pull workout routines:

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The Arnold Split Workout

This Arnold split workout routine is based on Basic Training Program #1, but don’t be fooled by the term basic as it’s three sets of routines that are repeated over the course of 6 days, with one day for rest and recovery.

• Day 1: Chest and back
• Day 2: Shoulders, upper arms, and forearms
• Day 3: Thighs, calves, and lower back
• Day 4: Chest and back
• Day 5: Shoulders, upper arms, and forearms
• Day 6: Thighs, calves, and lower back
• Day 7: Rest day

Arnolt Split Sample Workout Routine

Here’s a sample workout routine to follow and get you started on this bodybuilding challenge!

Day 1: Chest, triceps, abs

• Flat Barbell Bench Press: 4 sets of 15, 10-12, 8-10, and 6 reps
• Incline Barbell Bench Press: 4 sets of 15, 10-12, 8-10, and 6 reps
• Dumbbell Pullover: 4 sets of 15, 10-12, 8-10, and 6 reps
• Chin-up: 50 total reps
• Barbell Row: 5 sets of 15, 10-12, 8-10, 6, and 8 reps
• Deadlift: 3 sets of 10, 6, and 4 reps
• Crunch: 5 sets of 25 reps

Day 2: Back, shoulder, forearms and biceps

• Clean and Press (or Overhead Press): 5 sets of 10-12 reps
• Dumbbell Side Lateral Raise: 4 sets of 12-15 reps
• Upright Row:  3 sets of 10, 6, and 4 reps (to failure)
• Push Press:  3 sets of 10, 6, and 4 reps (to failure)
• Barbell Curls: 4 sets of 15, 10-to-12, 8-to-10, and 6 reps
• Dumbbell Curl: 4 sets of 15, 10-to-12, 8-to-10, and 6 reps
• Close-Grip Bench Press: 4 sets of 15, 10-to-12, 8-to-10, and 6 reps
• Overhead Triceps Extension: 4 sets of 15, 10-to-12, 8-to-10, and 6 reps
• Wrist Curl: 4 sets of 15, 10-to-12, 8-to-10, and 6 reps
• Reverse Wrist Curl: 4 sets of 15, 10-to-12, 8-to-10, and 6 reps
• Reverse Crunch: 5 sets of 25 reps

Day 3: Legs, calves, quads, and hamstrings

• Squat: 4 sets of 15, 10-to-12, 8-to-10, and 6 reps
• Lunge: 4 sets of 15, 10-to-12, 8-to-10, and 6 reps
• Leg Curl: 4 sets of 15, 10-to-12, 8-to-10, and 6 reps
• Standing Calf Raise:  5 sets of 15 reps
• Stiff-Leg Deadlift: 3 sets of 10, 6, and 4 reps (to failure)
• Good Morning: 3 sets of 10, 6, and 4 reps (to failure)
• Crunch: 5 sets of 25 reps

More full-body workout routines for the physique you want:

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Benefits of the Arnold Split Workout Routine

The Arnold Split offers several key advantages for building muscle and strength [2] [3]:

Increased Training Frequency

By training each muscle group twice a week, this split enhances muscle growth by stimulating protein synthesis more often, leading to better hypertrophy.

Designed for Experienced Lifters

While the Arnold Split is intense, it’s best suited for intermediate and advanced lifters who can handle the higher volume and frequency. It allows for fine-tuning based on individual needs.

Progressive Overload Focus

The Arnold workout split emphasizes steadily increasing strength over time, which is essential for long-term muscle gains and strength improvements.

Combination of Compound and Isolation Exercises

The routine blends compound exercises and lifts (for overall muscle growth and strength) with isolation exercises (for targeting specific muscles), ensuring a well-rounded approach to muscle development.

Balanced Recovery

The split gives each muscle group enough recovery time between sessions, reducing the risk of overtraining while still keeping muscles engaged for optimal growth.

Muscle Growth

When paired with proper diet and rest, the Arnold Split effectively promotes both size and strength, leading to significant improvements in overall physique and muscle building.

Arnold Split’s Training Principles

Alongside the workout routine, Arnold Schwarzenegger also recommends a set of principles that’ll help with make this workout routine even more rewarding [1].

1. Progressive Overload

Gradually increase the weight lifted over time to continuously challenge muscles and promote growth.

2. Training to Fail

Push each set until you can no longer complete a rep, fully engaging all muscle fibers for maximum growth.

3. Exercise in Full Motion

Perform exercises through their entire range of motion to activate all muscle fibers and ensure complete development.

4. Quality Muscle Contractions

Focus on controlled, intentional muscle contractions, starting with lighter weights to target the muscle effectively.

5. Warm-Up

Use light exercises to warm up before heavy lifting, preparing muscles and preventing injury – Whether its core, shoulder, back or leg exercises.

6. Power Training

Incorporate low-rep strength training to build dense muscle and improve tendon strength.

Check out free printables for workout plans:

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Conclusion

We hope that this article has given you a comprehensive idea about the famous Arnold split workout. If you’re looking to get serious about your weightlifting, then we highly recommend giving it a shot! For more efficient workout routines for different fitness goals, check out the JustFit app!