The Arnold split is a six-day workout split in which you train the chest and back, shoulders and arms, and legs twice per week. It's a muscle-building program that's designed to help you increase muscle mass and improve your physique. Because of its high amount of volume, it's only for advanced lifters.
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Arnold Split Workout Plan
Great if you want to prioritize arms. Great for agonist/antagonist supersets – muscular balance. Great for aesthetics and a muscular upper body. Popular for hypertrophy and bodybuilding.Arnold Schwarzenegger's 6 Favourite Exercises
- Barbell Bench Press with Wide Grip.
- Behind the Neck Press.
- Pull-ups.
- Barbell Curl.
- Sit-ups.
- Barbell Squats.
How many sets Arnold did per week
Schwarzenegger said he trains chest and back one day, biceps, triceps, and shoulders another day, and legs the third day, and then repeats. In each gym session he does 30 sets, and gave an example of a chest and back day as five sets of each of the following exercises: Machine bench press x 20 reps.
