Arnold Split
The six-day double split: chest/back, shoulders/arms, legs/lower back - repeat, rest day 7, every muscle trained twice a week.
- Abdominals
- Biceps
- Calves
- Chest
- Forearms
- Glutes
- Hamstrings
- Lats
- Lower Back
- Middle Back
- Quadriceps
- Shoulders
- Traps
- Triceps
The schedule
Six training days: chest & back, shoulders & arms, legs & lower back - then repeat the rotation and rest on day 7. High volume throughout, around 3-4 sets per exercise.
How progression works
Push each working set close to failure around 10 reps, then add weight when you can exceed the target across all sets. This is a volume program - progress comes from adding reps first, then load.
The days
- Chest & Back (Day 1)
Chest and back. Work to failure in the 6-12 rep range on each exercise.
- Shoulders & Arms (Day 2)
Shoulders and arms. 4 × 10 on the clean and press, 3 × 10 on everything else.
- Legs & Lower Back (Day 3)
Legs and lower back. 4 × 10 on the squat, 3 × 10 on everything else.
This program was adapted from Arnold’s volume routines on Muscle & Strength.