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Arnold Split for intermediates

www.setforset.com What Is The Arnold Split?

Want to know how Arnold Schwarzenegger trained in his prime? This guide has everything you need to know about the Arnold split workout routine.

What Is The Arnold Split?

The Arnold Split is a workout split used by the Oak himself, Arnold Schwarzenegger. It's a 6-day split with 2 rest days totaling 8 days and is perfect for someone who wants to do an asynchronous split rather than always doing chest on Monday.

My personal favorite part is on arm day when you do Bicep and Tricep together you feel the pump on your whole arm and it's amazing.

https://docs.google.com/spreadsheets/d/1JWV03sRfRyphKfRaWRKQ_HCWy1S5Hfsf_t9wZzM-HSM/edit?usp=sharing

Body Part Movement Sets Reps
Day 1
Chest - BB
Back - Lats
Abs
Movement Sets Reps
Chest Flat BB Wide Grip Bench Press 3 15-20
Chest Incline BB Wide Grip Bench Press 3 15-20
Chest DB Fly 2 15-20
Chest DB Pullover 2 15-20
Chest Decline BB Wide Grip Bench Press 1 F
Back L-Sit Pullups 3 5
Back - Superset Close Grip Seated Cable Row 3 15-20
Back - Superset T-Bar Row 3 15-20
Back Flexion Row 1 F
Abs Crossover Crunch 1 F
Day 2
Arms
Shoulders
Forearms
Movement Sets Reps
Side Delts - Top Set Arnold Press 1 8-12
Side Delts - Superset 45x45 lateral Raises 3 15-20
Side Delts - Superset Upright Rows 3 10-15
Tricep Close Grip Bench 1 6-9
Tricep Cable Sideways Ext (Katana Ext) 3 10-15
Tricep Decline Lying DB Extension 3 8-12
Bicep EZ Bar Curl 1 8-12
Bicep Strict Cable Curl 4 10-15
Bicep - Superset 1arm Preacher Curl 3 8-12
Forearm Wrist Curls 1 F
Day 3
Quads
Calf
Movement Sets Reps
Squat Strength Heavy Walkout 3 15s
Quad (Top Set) BB Back Squat 3 8-12
Quad (Drop Sets) Belt Squat 3 10-15
Leg - Complete DB BSS 1 F
Calf Standing Calf Raise 1 F
Day 4
Back - Upper
Chest - DB
Abs
Movement Sets Reps
Back BB Row 3 15-20
Back 45 Incline Reverse Fly 3 15-20
Back Chest Supported Cable Row 3 15-20
Back BB Shrug 1 F
Chest Flat DB Bench Press 3 15-20
Chest Incline DB Bench Press 3 15-20
Chest DB Fly 2 15-20
Chest DB Pullover 2 15-20
Chest Decline DB Bench Press 1 F
Abs Crossover Crunch 1 F
Day 5
Arms
Shoulders
Forearms
Movement Sets Reps
Side Delts - Top Set BB OH Press 1 6-9
Side Delts - Superset Full Frontal Raise 3 10-15
Side Delts - Superset Upright Rows 3 8-12
Tricep - Top Set Close Grip Bench Press 1 6-9
Tricep - Superset Decline Lying DB Extension 3 8-12
Tricep - Superset Reverse Grip Tricep Push Down 3 8-12
Bicep - Top Set EZ Bar Curl 1 8-12
Bicep - Superset No Money Curls 3 8-12
Bicep - Superset Reverse Cable Curls 3 8-12
Forearm Wrist Curls 1 F
Day 6
Glute & Hamstring 1
Calf
Movement Sets Reps
Glute Strength Sumo Deadlift 3 8-12
Ham Lying Leg Curl 3 10-15
Hinge Hyper 3 F
Glute Unilateral Cable Kick Back 1 G 50
Calf Sitting Calf Raise 1 F
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