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Arnold Split Split

The Arnold Split is a high-volume training program designed to target all major muscle groups over six days. It emphasizes the pairing of complementary muscle groups, allowing for optimal recovery and growth.

Who Is It For?

This split is ideal for intermediate to advanced lifters who are looking to build muscle and improve their overall physique. It is particularly suitable for those who have experience with weightlifting and are comfortable with a higher training volume.

Session Breakdown

1

Day 1: Chest and Back

Bench PressPull-UpsIncline Dumbbell PressBent Over Rows
2

Day 2: Shoulders and Arms

Overhead PressDumbbell Lateral RaisesBicep CurlsTricep Dips
3

Day 3: Legs

SquatsDeadliftsLeg PressCalf Raises
4

Day 4: Chest and Back

Incline Bench PressLat PulldownsChest FlyesSeated Rows
5

Day 5: Shoulders and Arms

Arnold PressFace PullsHammer CurlsSkull Crushers
6

Day 6: Legs

Leg ExtensionsLeg CurlsLungesStanding Calf Raises

Sample Week

DaySession
MondayChest and Back
TuesdayShoulders and Arms
WednesdayLegs
ThursdayChest and Back
FridayShoulders and Arms
SaturdayLegs
SundayRest or Active Recovery

Pros & Cons

Pros

  • +High volume can lead to significant muscle growth
  • +Balanced training of all major muscle groups
  • +Variety of exercises helps prevent boredom

Cons

  • -May require a significant time commitment
  • -Not suitable for beginners
  • -Risk of overtraining if not managed properly

Progression Strategy

To progress on the Arnold Split, focus on gradually increasing the weights used in your key exercises while maintaining proper form. Additionally, consider increasing the number of sets or reps as your strength improves to continue challenging your muscles.

FAQs

How long should I follow the Arnold Split?

You can follow the Arnold Split for 8-12 weeks, allowing your body to adapt to the training volume before taking a deload week.

Can beginners use the Arnold Split?

It is recommended that beginners start with a more basic split before progressing to the Arnold Split due to its high volume and intensity.

How do I manage recovery on this split?

Ensure you get adequate sleep, nutrition, and hydration. Incorporating active recovery days or lighter sessions can also help manage fatigue.

What if I can't complete all the sets/reps?

Focus on maintaining good form and gradually increase your workload. It's okay to reduce weights or reps until you build strength.

Is cardio included in this split?

While the Arnold Split primarily focuses on resistance training, including 2-3 sessions of cardio per week can enhance overall fitness.

Personalised training, handled for you.

SHFT builds your programme around your schedule, tracks every session, and adjusts your weights automatically. Answer a few questions and your plan is ready in 60 seconds.

  • Auto-calculated progression - no guessing weights
  • Adapts when life gets in the way
  • AI coach that knows your training history
Learn more about SHFT

Start the Arnold Split split with SHFT

We will build your personalised arnold split programme with automatic progression.