Arnold Split: A Comprehensive Guide
Written by Alex Soimosan,
When it comes to bodybuilding, the name Arnold Schwarzenegger immediately comes to mind. As one of the most accomplished bodybuilders of all time, Schwarzenegger has inspired countless athletes in the field. His training approach, known as the Arnold Split, played a significant role in his success, and as a result, it has gained popularity among bodybuilders. In this article, we will provide an overview of the Arnold Split, discuss its advantages and disadvantages, and help you determine if it’s the right training program for you. We will also explore different ways to structure the Arnold Split and provide a sample workout routine.
What is the Arnold Split
The Arnold Split is a six-day workout split that Schwarzenegger followed during his preparation for bodybuilding competitions. It is a high-volume and high-frequency routine designed to increase muscle mass and enhance overall physique. However, due to its demanding nature, it is recommended for advanced lifters who have been training for at least two years. Additionally, it requires strict adherence to proper nutrition and recovery practices and may not be suitable for individuals with inconsistent training schedules.
The Arnold Split involves working out six days per week and training each major muscle group twice per week. The typical breakdown of muscle groups in this split includes chest and back, shoulders and arms, and legs. The volume of training is relatively high, with most exercises consisting of three to four sets and a rep range of 6–25.
Pros of the Arnold Split
Ideal Training Frequency
One of the main benefits of the Arnold Split is that it allows you to train each muscle groups twice a week, which according to scientific data is the way to go for optimal muscle growth outcomes. Anecdotally fitness enthusiasts tend to see the best results in terms of muscle growth when training each muscle group twice per week.
Sufficient time for muscle recovery
Despite working out six days in a row, the Arnold Split provides ample time for each muscle group to recover before being trained again. With at least 48 hours between workouts targeting the same muscle group, your muscles have the necessary time to repair and rebuild.
Ideal for High Intensity Workouts
The Arnold Split is designed specifically to train antagonist muscle groups during each workout while reducing the specific training volume of each muscle group. What does it mean?
It means that even though the working volume during each workout is high, the individual working volume of each muscle group trained is quite low. It allows to train each muscle group while being “fresh” and therefore with very high intensity.
Cons of the Arnold Split
Time-consuming:
Completing each Arnold Split workout can be time-consuming, especially considering factors such as exercise selection, equipment availability, and rest periods. These workouts can take close to two hours to finish. Additionally, skipping a training day can hinder the benefits of the program, and committing to a six-day-per-week schedule can be challenging for many individuals.
To reduce the time spent during the training, implementing supersets is a good strategy.
Very Draining Workouts
Most people who have done this type of training split can attest that the high intensity and volume of this training split can make it very draining both mentally and physically and it can be tough to keep the same intensity throughout the whole workouts, especially on Chest/Back and Leg days.
Is the Arnold Split Right for You?
The Arnold Split is a demanding program that requires significant time and dedication. It may not be suitable for everyone. Here are some guidelines to help you determine if the Arnold Split is right for you:
Who should do the Arnold Split:
● Experienced lifters who desire a challenge can try the Arnold split if they have been lifting for several years and are experiencing a plateau in progress or boredom with their current routine. The mental toughness required for this program can be motivating and provide a fresh challenge.
● People with lagging arms and people who want to prioritize arms and shoulder growth should try for the Arnold split. This bodybuilding program aims to maximize arm and shoulder growth, while still providing a ton of volume for other muscle groups.
Who Should Avoid the Arnold Split:
● Beginners who are new to lifting should avoid the Arnold split. It is not designed for individuals who are just starting with a lifting routine. Instead, a more suitable option would be a 3 days per week routine that can be completed within an hour or so.
● Individuals returning from a long break from the gym should not jump straight into a high-volume program like the Arnold split. After an extended hiatus, the body needs time to readjust to a lifting routine, and it is advisable to gradually build back up to previous levels.
● People with limited time for workouts should consider an alternative to the Arnold split. These workouts are lengthy and can take a couple of hours to complete. While some individuals split them up and visit the gym twice a day, this may not be feasible for those with family or work commitments. For individuals lacking sufficient time, it is best to follow a three-day or four-day workout split instead.
How to Design Your Arnold Split
The Arnold split is designed to be done six days per week, with each day targeting specific muscle groups. The typical order of the Arnold split is as follows:
Chest/back
Shoulders/arms
Legs/lower back
You have the flexibility to choose the days on which you work out.
How to Setup Your Arnold Split
Chest and back days
One half of the training volume should be focused on chest exercises and the other half on back exercises. A good technique to manage fatigue during the workout is to alternate between chest and back exercises.
One of the workouts should be more focused on back (where the first exercise is a back exercise) and the other one should be more focused on chest (where the first exercise is a chest exercise).
For chest: It’s recommended to do 2 heavy pressing movements and a fly movement at the end of the workout.
For back: It’s recommended to do 1 heavy rowing movement and 1 heavy (5–10 reps) vertical pull per workout and a light rowing movement at the end of one of the chest/back day and a pullover or light vertical pull variation at the end of the other chest/back day.
Example:
Chest/back 1
3–5 sets of barbell bench press (5–15 reps)
3–5 sets of T-bar rows (5–10 reps)
2–4 sets of incline dumbbell press (6–15 reps)
2–4 sets of neutral grip pull ups (max reps)
2–4 sets of unilateral pulley fly (10–20 reps)
2–4 sets of machine rows (10–20 reps)
Back/chest 2
3–5 sets of weighted pull-ups (max reps)
3–5 sets of weighted dips (5–15 reps)
2–4 sets of machine rows (10–20 reps)
2–4 sets of machine incline press (8–20 reps)
2–4 sets of pulley pullover (10–20 reps)
2–4 sets of unilateral pulley fly (10–20 reps)
Arms and shoulders days
Biceps, triceps, and deltoids are small muscle groups which can get hammered multiple times per week and with high intensity.
For ideal fatigue management during each workout, it’s recommended to alternate between biceps and triceps movements.
For biceps
It’s recommended to do 2 exercises per workout, a heavier movement (5–10 reps) and a more controlled movement with higher reps (8–20 reps).
For triceps
There are 2 ways to go:
-Doing 2 triceps exercises per workout
One focusing on getting a stretch on the long head of the triceps (any overhead triceps extension or skull crushers), and the other one focusing on the lateral head (pushdown with a pulley for example).
Example: Doing 2 sets of skull crushers and 2 sets of push downs in each arm day.
-Doing one triceps exercise per workout but doing more sets of that exercise.
An overhead triceps extension on one arm day, a push down variation on the other arm day.
Example: Doing 4 sets of overhead pulley extension on arm day number one and doing 4 sets of push downs on arm Day number 2.
For shoulders
It’s recommended to do a vertical press movement per week (possibly 2 for someone with lagging shoulders).
It’s recommended to do a lateral raise variation and a rear delt raise variation for both arm days.
Example:
Arms/shoulders 1
2–3 sets of Standing dumbbell curl (5–10 reps)
3–4 sets of skull crushers (10–20 reps)
2–3 sets of preacher curl (10–20 reps)
2–3 sets of lateral raises (10–20 reps)
2–3 sets of rear delts raises (10–20 reps)
Arms/shoulders 2
2–3 sets of incline dumbbell curl (5–10 reps)
3–4 sets of OHP (5–15 reps)
2–3 sets of preacher curl (10–20 reps)
3–4 sets of push downs (10–20 reps)
2–3 sets of lateral raises (10–20 reps)
2–3 sets of rear delts raises (10–20 reps)
Leg days
For legs there are 2 ways to go:
-Doing a leg day mostly focusing on heavy compound lifts (possibly with some isolation at the end) and doing another leg day focused on lighter movements with higher reps.
-Doing a leg day that is more focused on quads and another leg day more focused on the posterior chain (hamstring, glutes, lower back).
If training calves, calves exercises should be added at the end of each leg days.
Example (option 1):
Legs 1: (heavy with some isolation)
3–4 sets of leg press (5–10 reps)
3–4 sets of Romanian deadlift (5–10 reps)
2–3 sets of hip thrusts (5–15 reps)
2–3 sets of hamstring curl (10–20 reps)
2–3 sets of calves raises (10–20 reps)
Legs 2: (light)
3–4 sets of Bulgarian split squats (10–20 reps)
3–4 sets of Nordic curls (max reps)
2–3 sets of leg extension (10–20 reps)
2–3 sets of hamstring curl (10–20 reps)
2–3 sets of calves raises (10–20 reps)
Example (option 2):
Legs 1: (Quad Focused)
3–4 sets of leg press (5–10 reps)
3–4 sets of Bulgarian split squat (10–20 reps)
2–3 sets of hamstring curl (10–20 reps)
2–3 sets of leg extension (10–20 reps)
2–3 sets of calves raises (10–20 reps)
Legs 2: (Hamstring and Glutes Focused)
3–4 sets of Romanian deadlift (5–10 reps)
3–4 sets of Nordic curls (max reps)
2–3 sets of Hip thrusts (10–20 reps)
2–3 sets of hamstring curl (10–20 reps)
2–3 sets of calves raises (10–20 reps)
Fatigue management and how to spread workouts during the week
Fatigue management is important to do the Arnold split. It is recommended to space out leg days as much as possible from one another and there should be at least 2 days in between each chest and back day. For arms and shoulders, it doesn’t matter if they get trained the day before on chest and back day, but ideally chest and back days should not be done just one day after an arms and shoulders day.
This is an example of how to spread workouts during the week:
Monday: chest/back 1
Tuesday: arms/shoulders 1
Wednesday: legs 1
Thursday: Rest
Friday: back/chest 2
Saturday: arms/shoulders 2
Sunday: legs 2.
