What is Arnold Split? Workout Plan With Free Sheet

Arnold Schwarzenegger is the global icon of modern-day bodybuilding and he has given a lot to the industry. One of his teachings is the ‘Arnold Split’, the workout split he used to build massive muscles. In this post, we’ll explore the hardcore mass-building workout plan used by the great Arnold Schwarzenegger.

It was his insane training regimen coupled with a never-go-down attitude that helped Arnold become a seven-time Mr. Olympia winner. The Austrian Oak used a high-volume and high-frequency workout routine to target each muscle of the body appropriately. He also emphasized a focus on proper diet and nutrition.

Let’s move further to figure out what is the Arnold Schwarzenegger Split workout plan, what are its pros and cons, who should follow it, and how to implement it to gain monstrous muscles like the legend himself.

What is the Arnold Workout Split?

The Arnold Split is a workout routine used by the legendary Arnold Schwarzenegger himself. However, when you go to search about it, there is a lot of misinformation available on the web. To rectify this issue, we’re going to share the authentic workout split revealed by Arnie himself in his collaboration with MusclePharm.

The workout split of Arnold Schwarzenegger consists of hardcore training six days a week and focuses on building muscle mass. It is aimed at professional and seasoned bodybuilders who are trying to sculpt each muscle of their body in a humongous fashion.

The routine follows high-volume training with a variety of exercises for all major muscle groups. Here’s an overview of the Arnold Workout Split:

• Monday: Chest, Back, Abs
• Tuesday: Shoulders, Biceps, Triceps, Forearms, Abs
• Wednesday: Legs, Calves, Abs
• Thursday: Chest, Back, Abs
• Friday: Shoulders, Biceps, Triceps, Forearms, Abs
• Saturday: Legs, Calves, Abs
• Sunday: Rest

This split can also be divided into two phases of three days and a rest day in between as the routine can be highly exhaustive. However, this is how the bodybuilding icon Arnold Schwarzenegger followed it.

Pros of the Arnold Split:

The Arnold Split has a wide range of advantages which make it a highly preferred workout routine. Let’s take a look at the pros of this split:

1. Every Muscle Group Gets Sufficient Recovery Days:

It’s a universally known fact that resting a muscle is as important as training it for its growth. The split corroborates with this learning and gives plenty of time to rest each muscle group before you have to train it again. There is a break of at least 48 hours between the workout of each body part.

2. Working Out Antagonistic Muscle Groups Reduces Fatigue:

Another key benefit of the Arnold Schwarzenegger Split is that you’ll be training antagonistic (opposing) muscle groups often within the same workout. This will help reduce fatigue within a single workout.

For instance, you’ll do two workouts per week that target the chest and back and these areas of the body utilize different muscles. Hence, you can train them more intensely without having to dedicate an entire day to each muscle group. You can even train your arms and shoulders when they’re well-rested and not after the end of a long upper-body training session.

3. Focuses on a Balanced Training Approach

The Arnold Split targets each muscle group evenly and it helps you develop an all-around physique. However, you should still select your exercises wisely to focus on each area specifically. For instance, you shouldn’t only do quad exercises on your leg days but target all muscles of the region.

Cons of the Arnold Split:

Alongside the benefits, there are some drawbacks and limitations of the Arnold split as well. Let’s take a look at them:

1. Takes a Lot of Time:

Since this routine targets all muscles of the body evenly, it takes a lot of time based on how many exercises you do, how long you’re waiting for the equipment to become available, and how long are you resting between the sets and exercises. Usually, it’ll take around 2 hours for the workout to complete.

2. Highly Challenging and Exhaustive:

The Arnold Schwarzenegger Split wants you to workout intensely for six days a week which isn’t ideal for many bodybuilders, especially if you’re a beginner or someone coming from a long gym break. It’s pretty challenging to exercise six days a week without skipping a training day and it may leave you exhausted.

3. Leaves No Time for Other Activities:

This six-day workout routine doesn’t leave room for other activities like cardio, HIIT, or anything else. If you’re someone who likes to do jogging, running, yoga, or boxing, it’ll be hard for you to manage everything with this split.

Arnold Split Workout Plan For 6 Days a Week:

Now let’s take a look at what a typical Arnold split workout plan looks like. It usually covers six days a week with each half focusing on a certain group of muscles in the following manner: Chest and Back, Shoulder and Arms, and Legs and Lower Back. You can select the days according to your schedule.

However, most people prefer starting with this plan from Monday to Saturday and rest on Sundays. Some of them also opt for a rest day after the third day if working out six days a week is too much for them. You can do that too. The only problem with doing so is that you won’t get a standard seven-day training schedule.

So, here’s a sample workout plan following the Arnold split between Monday and Saturday:

1. Chest:

Days	Exercise	Sets	Reps
Monday & Thursday	Bench Press	6	30/20/12/10/8/6
	Incline Bench Press	6	15/12/10/8/6/6
	Superset: Dumbbell Flye and Pullover	5	12
	Dips	4	To Failure

2. Back:

Days	Exercise	Sets	Reps
Monday & Thursday	Wide-Grip Pull-Ups	5	To Failure
	Superset: Bent-Over Rows and Lat Pulldowns	5	15/12/10/8/6
	T-Bar Rows	5	10
	Stiff-Legged Deadlift	5	15/12/10/10/10

3. Shoulders:

Days	Exercise	Sets	Reps
Tuesday & Friday	Clean & Press	5	5
	Superset: Dumbbell Press + Front Dumbbell Raise	5	15/12/10/8/8
	Superset: Lateral Raise + Upright Row	5	15/12/10/8/8
	Rear Delt Flye	5	12

4. Biceps:

Days	Exercise	Sets	Reps
Tuesday & Friday	Barbell Curls	6	20/15/12/10/8/6
	Superset: Seated Incline Dumbbell Curl and Close-Grip Chin-Up	4	12 and Failure

5. Triceps:

Days	Exercise	Sets	Reps
Tuesday & Friday	Close-Grip Bench Press	6	20/15/12/10/8/6
	Superset: Lying Barbell Skull-Crusher + Single-Arm Overhead Triceps Extension	4	12

6. Forearms:

Days	Exercise	Sets	Reps
Tuesday & Friday	Superset: Wrist Curls and Reverse Curls	6	20/15/12/12/10/10

7. Legs:

Days	Exercise	Sets	Reps
Wednesday & Saturday	Squats	6	8-12
	Deadlifts	5	8-12
	Good Morning	5	8-12
	Superset: Leg Extensions and Leg Curls	5	8-12
	Standing Calf Raises	5	30/20/15/14/12

8. Abs:

Days	Exercise	Sets	Reps
Monday, Tuesday, Wednesday, Thursday, Friday & Saturday	Decline Sit-Ups	5	25
	Kneeling Cable Crunch	4	25

The workout plan is very simple but tough on muscles. Hence, you’ll notice incredible growth in mass. The secret to success in Arnie’s routine isn’t in complexity but in the variations of exercises focusing on each region in a simple way that provides them with sufficient stress and rest.

Arnold Workout Split 4-Week Plan Spreadsheet:

If you are serious about Arnold’s routine and want to implement it in your workout plan, here is a 4-week spreadsheet that we’ve created for you. You can use this plan to incorporate this split into your workouts. Once you’re able to get hold of the split, you can extend it to the next eight or sixteen weeks as well.

The Arnold Workout Split- 4 Week Plan by NinjaQuestFitness.com

Arnold Split vs PPL Split: Which is Better?

The Arnold Split and the Push Pull Legs (PPL) Split are two of the most commonly used routines globally. They also share a similarity in training frequency and legs have a separate day in each of them. However, the Arnold split doesn’t work by targeting pushing and pulling muscles together but focuses on antagonistic muscle groups like the chest and back within a single session.

Both of these programs are good and effective and we can’t rule out either of them as better or worse. One can be more effective for some while the other can be more efficient for others. The choice is ultimately yours. A wiser move is to switch between these different splits to achieve the best results.

This way you can keep shocking your muscles, leading to a better muscle protein fiber synthesis. Eventually, it will lead to a more impressive hypertrophy. However, don’t change your splits every now and then. Only do it after at least three to six months for the best results.

Who Should Follow the Arnold Split?

The Arnold Split isn’t for everyone and only certain individuals can effectively incorporate it into their workout routine. Here are some examples of people who can use the split that Arnie used to prep up his body for competitions:

• Bodybuilders preparing their bodies for competitions.
• Experienced lifters who are ready for a challenge.
• Any person looking for aesthetics rather than strength.
• A tall person who wants more work on their arms.
• Someone who doesn’t have an issue spending a lot of time in the gym.

Who Should NOT Follow the Arnold Split?

On the contrary, the Arnold Split isn’t for every person who exercises. Here is a sample of people who should avoid switching to this routine right away and select some other split like PPL, Bro Split, etc.

• Beginners with little to no experience in the gym.
• Someone who is coming to the gym after a long break.
• Someone who hits the gym to build strength and doesn’t focus much on aesthetics.
• Anyone who doesn’t have a lot of time to exercise.
• Anyone who feels burnt out from exercising six days a week.

Final Verdict:

The Arnold Split is a hardcore workout plan aimed only at serious bodybuilders who can push their bodies six days a week. The Austrian Oak used this routine before competitions to make his physique stand out and he’d run a much simpler split during off-season. We’ll cover that in another post soon.

If you’re looking for a challenge and want to bring the aesthetics out, you can switch to this split. However, if you’re a beginner or someone coming after a long break, we’d advise starting with either full body or PPL. This will help you activate your muscles before you exhaust them with Arnie’s methods.

Ultimately, any split can work if you’re doing enough volume and effort, and the routine is recoverable with each session. If you like a split, you can stick to it. That’s it for this guide. You can share your thoughts, doubts, and suggestions in the comments. We’ll be glad to address them.

Frequently Asked Questions:

Here are the most frequently asked questions about the Arnold Split:

Is the Arnold Split effective?:

Yes, the Arnold Split is a highly effective hypertrophy program as you train each muscle group twice a week. You’re working out antagonistic muscle groups in each session, so there’s also sufficient time for recovery. This will help you gain muscle mass, increase size, and get the proper sculpting quickly.

Can you do cardio with the Arnold split?:

It is possible to include cardio activities alongside the Arnold split but make sure you don’t over-exhaust your body as you’re already exercising six days a week. You can include activities like jogging, running, or cycling a few hours after the session. However, doing heavy cardio like HIIT or boxing may impact your recovery adversely.

How many calories should you take to follow the Arnold split?:

The specific amount of calories a person requires while doing the Arnold split will vary according to the individual. However, you should always eat at least at maintenance as a general rule. You can also consume in a surplus to take full advantage of the routine to build muscle but ensure that you’re not in a deficit while using this hardcore workout split.

How many hours did Arnold train?:

Arnold Schwarzenegger used to train around four to six hours a day when he was preparing for bodybuilding competitions. However, during the off-season, he only spent around an hour or two in the gym. Even at the age of 75, Arnold spends around an hour and a half lifting weights, cycling, and running.

Is Arnold split better than the Bro split?:

The Arnold split is slightly better than the Bro Split as you’re training each muscle group twice every seven days. This will stimulate muscle protein synthesis more frequently compared to the Bro Split and you’ll also have sufficient resting hours for recovery between each session, promoting a more effective hypertrophy.

Is the Arnold Split best for muscle growth?:

The Arnold Split is a highly effective method for building muscle mass and muscle size as you’re working out each muscle group twice a week in an antagonistic manner which leaves sufficient time for recovery. This promotes better hypertrophy. However, you can also get impressive results with the PPL split.