The Arnold split is a 6-day bodybuilding routine named after Arnold Schwarzenegger. You train chest and back, then shoulders and arms, then legs, and repeat the cycle twice a week.
It is demanding, and it is not for everyone. This guide gives you a clean weekly plan, a 4-day version for beginners, recovery rules and an honest look at what the research says.
Key takeaways
- The Arnold split trains every major muscle twice a week across six training days and one rest day.
- Research suggests training a muscle twice weekly beats once weekly. When total sets are equal, frequency matters much less.
- Beginners and busy lifters do better on the 4-day version below.
What is the Arnold split?
The Arnold split is a six-day lifting routine built on three pairings: chest with back, shoulders with arms, and legs on their own. You run that three-day block twice, then rest on day seven. Every major muscle group gets trained twice a week, with plenty of volume.
Pairing chest with back is the signature move. These are opposing muscles, so you can alternate pressing and pulling sets while the other muscle rests. That keeps sessions efficient.
I can’t verify exact programmes from Arnold’s own training, and published versions differ. So treat the plan below as a modern, sensible take on his split, not a copy of anything he did.
Arnold split workout: the full weekly plan
Here is the weekly layout. Pick the days that suit your life, as long as you keep one full rest day.
| Day | Focus | Main lifts |
|---|---|---|
| Monday | Chest and back | Bench press, rows, pull-ups |
| Tuesday | Shoulders and arms | Overhead press, curls, triceps work |
| Wednesday | Legs and abs | Squat, Romanian deadlift, calves |
| Thursday | Chest and back | Same pattern, slightly different exercises |
| Friday | Shoulders and arms | Same pattern, slightly different exercises |
| Saturday | Legs and abs | Same pattern, slightly different exercises |
| Sunday | Rest | Walk, stretch, sleep |
Chest and back days (Monday and Thursday)
| Exercise | Sets x reps (suggested) |
|---|---|
| Barbell or dumbbell bench press | 4 x 6–10 |
| Incline dumbbell press | 3 x 8–12 |
| Pull-ups or lat pulldown | 4 x 6–10 |
| Barbell or cable row | 3 x 8–10 |
| Dumbbell pullover | 3 x 10–12 |
On Thursday, swap one lift per muscle. Try incline barbell press, chest-supported row or machine variations.
Shoulders and arms days (Tuesday and Friday)
| Exercise | Sets x reps (suggested) |
|---|---|
| Overhead press | 4 x 6–10 |
| Lateral raise | 3 x 12–15 |
| Rear-delt raise | 3 x 12–15 |
| Barbell or dumbbell curl | 3 x 8–12 |
| Triceps pushdown or skull crusher | 3 x 8–12 |
| Hammer curl | 2 x 10–12 |
Leg days (Wednesday and Saturday)
| Exercise | Sets x reps (suggested) |
|---|---|
| Back or front squat | 4 x 6–10 |
| Romanian deadlift | 3 x 8–10 |
| Leg press | 3 x 10–12 |
| Leg curl | 3 x 10–12 |
| Standing calf raise | 4 x 12–15 |
| Hanging leg raise | 3 x 10–15 |
Leave one or two reps in the tank on most sets. Add weight or a rep when you hit the top of the range on every set. That is progressive overload.
Warm up first. Harvard Health advises 5 to 10 minutes of light activity such as walking before stretching, since cold muscles are more easily hurt.
How much volume does the Arnold split give you?
With the plan above, chest gets about 14 hard sets a week, back about 20, and quads about 14. That is a solid weekly dose.
A 2017 meta-analysis of 15 studies found a graded dose-response relationship. More weekly sets produced greater muscle growth. But that is an average from studies, and your recovery sets the real ceiling.
Past a certain point, extra sets just add fatigue. If your lifts drop for two weeks running, you are probably over the line.
Does training twice a week really work better?
The Arnold split’s main selling point is frequency. So here is what the evidence says.
A 2016 meta-analysis of ten studies found that training a muscle twice a week gave better hypertrophy results than once a week. Whether three times beat twice was unclear.
A later 2019 meta-analysis of 25 studies found no significant difference between higher and lower frequency when weekly volume was equal. In other words, frequency mostly helps by letting you spread sets across more days.
So the Arnold split is a good way to hit high volume without wrecking single sessions. It isn’t magic. A well-run 4-day plan with the same weekly sets can work just as well.
Separately, US physical activity guidelines recommend muscle-strengthening on at least 2 days a week for adults. Any version of this split clears that bar easily.
Is the Arnold split right for you?
Tick these before you commit to six days:
- You have trained consistently for at least a year and know your lifting technique.
- You can train six days a week for 60 to 75 minutes a session.
- You sleep well most nights and your job isn’t physically exhausting.
- You eat enough to support hard training.
- You enjoy lifting and can handle regular soreness.
If you ticked fewer than four, start with the 4-day version. There is no prize for suffering. Consistency over months beats a perfect plan abandoned in three weeks.
Arnold split for beginners: a 4-day version
New lifters need more practice and more recovery, not more volume. Cut the volume and spread it out.
| Day | Focus | Notes |
|---|---|---|
| Monday | Chest and back | Use the 3 lifts you know best, 3 sets each |
| Tuesday | Legs and abs | Squat, Romanian deadlift, calf raise, 3 sets each |
| Thursday | Shoulders and arms | Overhead press, lateral raise, curl, triceps, 3 sets each |
| Friday | Chest and back (lighter) | Repeat Monday with one fewer set per lift |
This keeps frequency at twice weekly for the upper body and gives your legs a lower dose. If legs are a priority, add a short second leg session on Saturday.
If you are completely new to lifting, a simple full-body routine, like the one in our no-equipment prison workout, is a gentler start.
Recovery and deload guide for the Arnold split
Six days of lifting means recovery is the real skill. These are practical suggestions, not research-proven numbers.
- Sleep: protect it. Most of your recovery happens overnight.
- Rest day: keep Sunday truly easy. A walk is plenty.
- Deload every 6 to 8 weeks: for one week, cut your sets roughly in half and use lighter weights.
- Swap heavy for easy: if a joint aches, switch to machines or dumbbells for a few weeks.
- Watch warning signs: falling lift numbers, poor sleep, low motivation or lingering joint pain mean it’s time to back off.
Food matters too. If you’re also trying to lose fat while lifting, read our guide to body recomposition and our high-protein meal prep ideas.
Arnold split vs PPL: which is better?
Push-pull-legs (PPL) is the most common rival. It groups muscles by movement, so chest, shoulders and triceps share a day.
Both can be run six days a week and both hit each muscle twice. The Arnold split pairs opposites, which many lifters find easier on the joints within a session. PPL keeps sessions more focused.
Given the research above, the best choice is the one you will follow. Pick the layout you enjoy, keep weekly sets similar and progress steadily.
Common Arnold split mistakes
- Starting too soon. Six days is a lot before you have built a training base.
- Junk volume. Extra sets with sloppy form don’t help.
- Skipping legs. It is the hardest day, and the easiest to skip.
- Never deloading. Fatigue builds up quietly.
- Chasing Arnold’s numbers. His training is a story, not your prescription.
Frequently asked questions
What is the Arnold split?
It is a 6-day routine pairing chest with back, shoulders with arms, and legs on their own day. You run the three-day cycle twice per week, so each muscle group is trained two times, with one rest day.
Is the Arnold split good for beginners?
Usually not in its 6-day form. Beginners recover slowly and still learn technique. Try the 4-day version in this guide first, then move to six days after a year or so of steady training.
How many days a week is the Arnold split?
Six training days and one rest day. A 4-day version also works: chest and back, legs, shoulders and arms, then a lighter chest and back day.
Is the Arnold split better than PPL?
Not necessarily. Both train muscles twice weekly across six days. Research shows that when weekly sets are equal, frequency has little effect, so choose the split you will actually stick to.
Can you do the Arnold split in 4 days?
Yes. Train chest and back, legs, shoulders and arms, and a lighter chest and back day. Each upper-body muscle still gets two sessions a week. Add a short second leg session if legs are a priority.
Does the Arnold split work for natural lifters?
It can, if you manage volume and recovery carefully. Use deload weeks, sleep well and cut sets if progress stalls. Many natural lifters do better on four or five days.
The bottom line
The Arnold split trains every major muscle twice a week across six days, and it works only if you can recover from the volume. If you are new, start with the 4-day version and adjust the sets to your recovery.
Heavy training carries injury risk. If you have an injury, heart condition or other health problem, check with your doctor before starting a program like this. The sets and reps shown are suggestions only.
Related reading
Sources
- Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med, 2016.
- Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass. J Sports Sci, 2017.
- Schoenfeld BJ, Grgic J, Krieger J. How many times per week should a muscle be trained to maximize muscle hypertrophy?. J Sports Sci, 2019.
- US Department of Health and Human Services. Top 10 Things to Know About the Physical Activity Guidelines.
- Harvard Health Publishing. The importance of stretching.