Arnold Split
Chest/back, shoulders/arms and legs/core rotate twice each week. This six-day adaptation keeps the recognizable split while using a more manageable exercise menu than a contest-era routine.
Overview
High training volume or frequency: for experienced lifters already tolerating comparable workloads. Reduce accessory work if needed and do not sacrifice recovery to complete the calendar.
Start at the lower end of each repetition range. When every set reaches the upper target with controlled technique, increase by the smallest available load and return to the lower target.
General fitness information, not medical advice. Stop if you feel pain or unwell. Returning after injury or managing a health condition requires individual advice.
What you need
Workouts & weeks
Preview every workout before you join.
Week 1
Chest and back
5 exercises · 60 min
- Barbell bench press · 3 sets · 6–10 reps
- Incline dumbbell press · 2 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
- Chest-supported row · 3 sets · 8–12 reps
Shoulders and arms
5 exercises · 50 min
- Barbell overhead press · 3 sets · 6–10 reps
- Lateral raise · 3 sets · 12–20 reps
- Rear delt fly · 2 sets · 12–20 reps
- Barbell curl · 2 sets · 8–12 reps
Legs and core
5 exercises · 60 min
- Barbell squat · 3 sets · 6–10 reps
- Romanian deadlift · 3 sets · 8–10 reps
- Lying leg curl · 2 sets · 10–15 reps
- Standing calf raise · 3 sets · 12–20 reps
Chest and back
5 exercises · 60 min
- Barbell bench press · 3 sets · 6–10 reps
- Incline dumbbell press · 2 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
- Chest-supported row · 3 sets · 8–12 reps
Shoulders and arms
5 exercises · 50 min
- Barbell overhead press · 3 sets · 6–10 reps
- Lateral raise · 3 sets · 12–20 reps
- Rear delt fly · 2 sets · 12–20 reps
- Barbell curl · 2 sets · 8–12 reps
Legs and core
5 exercises · 60 min
- Barbell squat · 3 sets · 6–10 reps
- Romanian deadlift · 3 sets · 8–10 reps
- Lying leg curl · 2 sets · 10–15 reps
- Standing calf raise · 3 sets · 12–20 reps
Week 2 · Later weeks
Chest and back
5 exercises · 60 min
- Barbell bench press · 3 sets · 6–10 reps
- Incline dumbbell press · 2 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
- Chest-supported row · 3 sets · 8–12 reps
Shoulders and arms
5 exercises · 50 min
- Barbell overhead press · 3 sets · 6–10 reps
- Lateral raise · 3 sets · 12–20 reps
- Rear delt fly · 2 sets · 12–20 reps
- Barbell curl · 2 sets · 8–12 reps
Legs and core
5 exercises · 60 min
- Barbell squat · 3 sets · 6–10 reps
- Romanian deadlift · 3 sets · 8–10 reps
- Lying leg curl · 2 sets · 10–15 reps
- Standing calf raise · 3 sets · 12–20 reps
Chest and back
5 exercises · 60 min
- Barbell bench press · 3 sets · 6–10 reps
- Incline dumbbell press · 2 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
- Chest-supported row · 3 sets · 8–12 reps
Shoulders and arms
5 exercises · 50 min
- Barbell overhead press · 3 sets · 6–10 reps
- Lateral raise · 3 sets · 12–20 reps
- Rear delt fly · 2 sets · 12–20 reps
- Barbell curl · 2 sets · 8–12 reps
Legs and core
5 exercises · 60 min
- Barbell squat · 3 sets · 6–10 reps
- Romanian deadlift · 3 sets · 8–10 reps
- Lying leg curl · 2 sets · 10–15 reps
- Standing calf raise · 3 sets · 12–20 reps
Week 3 · Later weeks
Chest and back
5 exercises · 60 min
- Barbell bench press · 3 sets · 6–10 reps
- Incline dumbbell press · 2 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
- Chest-supported row · 3 sets · 8–12 reps
Shoulders and arms
5 exercises · 50 min
- Barbell overhead press · 3 sets · 6–10 reps
- Lateral raise · 3 sets · 12–20 reps
- Rear delt fly · 2 sets · 12–20 reps
- Barbell curl · 2 sets · 8–12 reps
Legs and core
5 exercises · 60 min
- Barbell squat · 3 sets · 6–10 reps
- Romanian deadlift · 3 sets · 8–10 reps
- Lying leg curl · 2 sets · 10–15 reps
- Standing calf raise · 3 sets · 12–20 reps
Chest and back
5 exercises · 60 min
- Barbell bench press · 3 sets · 6–10 reps
- Incline dumbbell press · 2 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
- Chest-supported row · 3 sets · 8–12 reps
Shoulders and arms
5 exercises · 50 min
- Barbell overhead press · 3 sets · 6–10 reps
- Lateral raise · 3 sets · 12–20 reps
- Rear delt fly · 2 sets · 12–20 reps
- Barbell curl · 2 sets · 8–12 reps
Legs and core
5 exercises · 60 min
- Barbell squat · 3 sets · 6–10 reps
- Romanian deadlift · 3 sets · 8–10 reps
- Lying leg curl · 2 sets · 10–15 reps
- Standing calf raise · 3 sets · 12–20 reps
Week 4 · Later weeks
Chest and back
5 exercises · 60 min
- Barbell bench press · 3 sets · 6–10 reps
- Incline dumbbell press · 2 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
- Chest-supported row · 3 sets · 8–12 reps
Shoulders and arms
5 exercises · 50 min
- Barbell overhead press · 3 sets · 6–10 reps
- Lateral raise · 3 sets · 12–20 reps
- Rear delt fly · 2 sets · 12–20 reps
- Barbell curl · 2 sets · 8–12 reps
Legs and core
5 exercises · 60 min
- Barbell squat · 3 sets · 6–10 reps
- Romanian deadlift · 3 sets · 8–10 reps
- Lying leg curl · 2 sets · 10–15 reps
- Standing calf raise · 3 sets · 12–20 reps
Chest and back
5 exercises · 60 min
- Barbell bench press · 3 sets · 6–10 reps
- Incline dumbbell press · 2 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
- Chest-supported row · 3 sets · 8–12 reps
Shoulders and arms
5 exercises · 50 min
- Barbell overhead press · 3 sets · 6–10 reps
- Lateral raise · 3 sets · 12–20 reps
- Rear delt fly · 2 sets · 12–20 reps
- Barbell curl · 2 sets · 8–12 reps
Legs and core
5 exercises · 60 min
- Barbell squat · 3 sets · 6–10 reps
- Romanian deadlift · 3 sets · 8–10 reps
- Lying leg curl · 2 sets · 10–15 reps
- Standing calf raise · 3 sets · 12–20 reps
Week 5 · Later weeks
Chest and back
5 exercises · 60 min
- Barbell bench press · 3 sets · 6–10 reps
- Incline dumbbell press · 2 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
- Chest-supported row · 3 sets · 8–12 reps
Shoulders and arms
5 exercises · 50 min
- Barbell overhead press · 3 sets · 6–10 reps
- Lateral raise · 3 sets · 12–20 reps
- Rear delt fly · 2 sets · 12–20 reps
- Barbell curl · 2 sets · 8–12 reps
Legs and core
5 exercises · 60 min
- Barbell squat · 3 sets · 6–10 reps
- Romanian deadlift · 3 sets · 8–10 reps
- Lying leg curl · 2 sets · 10–15 reps
- Standing calf raise · 3 sets · 12–20 reps
Chest and back
5 exercises · 60 min
- Barbell bench press · 3 sets · 6–10 reps
- Incline dumbbell press · 2 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
- Chest-supported row · 3 sets · 8–12 reps
Shoulders and arms
5 exercises · 50 min
- Barbell overhead press · 3 sets · 6–10 reps
- Lateral raise · 3 sets · 12–20 reps
- Rear delt fly · 2 sets · 12–20 reps
- Barbell curl · 2 sets · 8–12 reps
Legs and core
5 exercises · 60 min
- Barbell squat · 3 sets · 6–10 reps
- Romanian deadlift · 3 sets · 8–10 reps
- Lying leg curl · 2 sets · 10–15 reps
- Standing calf raise · 3 sets · 12–20 reps
Week 6 · Later weeks
Chest and back
5 exercises · 60 min
- Barbell bench press · 3 sets · 6–10 reps
- Incline dumbbell press · 2 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
- Chest-supported row · 3 sets · 8–12 reps
Shoulders and arms
5 exercises · 50 min
- Barbell overhead press · 3 sets · 6–10 reps
- Lateral raise · 3 sets · 12–20 reps
- Rear delt fly · 2 sets · 12–20 reps
- Barbell curl · 2 sets · 8–12 reps
Legs and core
5 exercises · 60 min
- Barbell squat · 3 sets · 6–10 reps
- Romanian deadlift · 3 sets · 8–10 reps
- Lying leg curl · 2 sets · 10–15 reps
- Standing calf raise · 3 sets · 12–20 reps
Chest and back
5 exercises · 60 min
- Barbell bench press · 3 sets · 6–10 reps
- Incline dumbbell press · 2 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
- Chest-supported row · 3 sets · 8–12 reps
Shoulders and arms
5 exercises · 50 min
- Barbell overhead press · 3 sets · 6–10 reps
- Lateral raise · 3 sets · 12–20 reps
- Rear delt fly · 2 sets · 12–20 reps
- Barbell curl · 2 sets · 8–12 reps
Legs and core
5 exercises · 60 min
- Barbell squat · 3 sets · 6–10 reps
- Romanian deadlift · 3 sets · 8–10 reps
- Lying leg curl · 2 sets · 10–15 reps
- Standing calf raise · 3 sets · 12–20 reps
Week 7 · Later weeks
Chest and back
5 exercises · 60 min
- Barbell bench press · 3 sets · 6–10 reps
- Incline dumbbell press · 2 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
- Chest-supported row · 3 sets · 8–12 reps
Shoulders and arms
5 exercises · 50 min
- Barbell overhead press · 3 sets · 6–10 reps
- Lateral raise · 3 sets · 12–20 reps
- Rear delt fly · 2 sets · 12–20 reps
- Barbell curl · 2 sets · 8–12 reps
Legs and core
5 exercises · 60 min
- Barbell squat · 3 sets · 6–10 reps
- Romanian deadlift · 3 sets · 8–10 reps
- Lying leg curl · 2 sets · 10–15 reps
- Standing calf raise · 3 sets · 12–20 reps
Chest and back
5 exercises · 60 min
- Barbell bench press · 3 sets · 6–10 reps
- Incline dumbbell press · 2 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
- Chest-supported row · 3 sets · 8–12 reps
Shoulders and arms
5 exercises · 50 min
- Barbell overhead press · 3 sets · 6–10 reps
- Lateral raise · 3 sets · 12–20 reps
- Rear delt fly · 2 sets · 12–20 reps
- Barbell curl · 2 sets · 8–12 reps
Legs and core
5 exercises · 60 min
- Barbell squat · 3 sets · 6–10 reps
- Romanian deadlift · 3 sets · 8–10 reps
- Lying leg curl · 2 sets · 10–15 reps
- Standing calf raise · 3 sets · 12–20 reps
Week 8 · Later weeks
Chest and back
5 exercises · 60 min
- Barbell bench press · 3 sets · 6–10 reps
- Incline dumbbell press · 2 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
- Chest-supported row · 3 sets · 8–12 reps
Shoulders and arms
5 exercises · 50 min
- Barbell overhead press · 3 sets · 6–10 reps
- Lateral raise · 3 sets · 12–20 reps
- Rear delt fly · 2 sets · 12–20 reps
- Barbell curl · 2 sets · 8–12 reps
Legs and core
5 exercises · 60 min
- Barbell squat · 3 sets · 6–10 reps
- Romanian deadlift · 3 sets · 8–10 reps
- Lying leg curl · 2 sets · 10–15 reps
- Standing calf raise · 3 sets · 12–20 reps
Chest and back
5 exercises · 60 min
- Barbell bench press · 3 sets · 6–10 reps
- Incline dumbbell press · 2 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
- Chest-supported row · 3 sets · 8–12 reps
Shoulders and arms
5 exercises · 50 min
- Barbell overhead press · 3 sets · 6–10 reps
- Lateral raise · 3 sets · 12–20 reps
- Rear delt fly · 2 sets · 12–20 reps
- Barbell curl · 2 sets · 8–12 reps
Legs and core
5 exercises · 60 min
- Barbell squat · 3 sets · 6–10 reps
- Romanian deadlift · 3 sets · 8–10 reps
- Lying leg curl · 2 sets · 10–15 reps
- Standing calf raise · 3 sets · 12–20 reps
Sources & adaptations
An independently written adaptation, not an official or endorsed edition. Program structure and block length are explained below.
This is an independently written app adaptation. The finite calendar is a tracking block, not a duration prescribed by the original author. Exercise alternatives and progression remain editable. The historical body-part grouping is retained, but exercise selection and moderate set counts are authored for this app. This is one session per training day, not Arnold's historical twice-daily contest schedule.