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Arnold Split Workout Routine

The Arnold split pairs chest with back, shoulders with arms, then trains legs on their own. Three sessions run twice a week. It is a high volume bodybuilding plan for people already training six days a week.

6 days a week · 18 exercises · Gym · free, no account needed to read

  • chest
  • glutes
  • shoulders
  • biceps
  • hamstrings
  • quads
  • triceps
  • upper back
  • calves
  • lats
Try Day 1 Chest & Back free
Clay illustration of a barbell

Day 1 Chest & Back

6 exercises · ~50 min

  1. 1
    Barbell Bench PressBarbell
    3 × 8-10
  2. 2
    Incline Dumbbell PressDumbbell
    3 × 8-10
  3. 3
    Dumbbell FlyesDumbbell
    3 × 10-12
  4. 4
    Bent Over Barbell RowBarbell
    3 × 8-10
  5. 5
    Wide-Grip Lat PulldownCable
    3 × 8-10
  6. 6
    Seated Cable RowsCable
    3 × 8-10
Customize this day

Day 2 Shoulders & Arms

7 exercises · ~45 min

  1. 1
    Dumbbell Shoulder PressDumbbell
    3 × 8-10
  2. 2
    Side Lateral RaiseDumbbell
    3 × 10-12
  3. 3
    Face PullCable
    3 × 8-10
  4. 4
    Barbell CurlBarbell
    3 × 10-12
  5. 5
    Hammer CurlsDumbbell
    3 × 10-12
  6. 6
    Lying Triceps PressEZ Bar
    3 × 10-12
  7. 7
    Triceps PushdownCable
    3 × 10-12
Customize this day

Day 3 Legs

5 exercises · ~40 min

  1. 1
    Barbell SquatBarbell
    3 × 8-10
  2. 2
    Leg PressMachine
    3 × 8-10
  3. 3
    Romanian DeadliftBarbell
    3 × 8-10
  4. 4
    Lying Hamstring CurlMachine
    3 × 10-12
  5. 5
    Standing Calf RaisesMachine
    3 × 12-15
Customize this day

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

Arnold Split questions, answered

How many days a week is the Arnold split?

Six: chest and back, shoulders and arms, legs, then the same three again.

Is the Arnold split good for beginners?

No. The volume is high and the schedule is unforgiving. Start with three full body days a week.

Why train chest and back together?

Opposing muscles pair well: pressing and rowing in the same session keeps the shoulders balanced and lets you superset to save time.

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