The Arnold Split: Classic Bodybuilding Routine
The Arnold Split is a 6-day bodybuilding program made famous by Arnold Schwarzenegger during his Mr. Olympia reign. It pairs antagonist muscle groups for maximum pump and time efficiency.
📱 Get the Arnold Split in GymBudyn
Download GymBudyn on iOS or Android and select "Arnold Split - Chest & Back" and "Arnold Split - Shoulders & Arms" from the built-in templates.
What is the Arnold Split?
Unlike push/pull/legs, the Arnold Split pairs antagonist muscles together:
- Day 1 & 4: Chest & Back
- Day 2 & 5: Shoulders & Arms
- Day 3 & 6: Legs
Each muscle group is trained twice per week with high volume—a hallmark of golden era bodybuilding.
Why Antagonist Pairing Works
- Time efficient: Superset opposing muscles with minimal rest
- Enhanced pump: Blood stays in the area, maximizing the pump
- Balanced development: Train both sides of a joint equally
- Active recovery: One muscle recovers while the other works
Day 1/4: Chest & Back
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Bench Press ↔ Barbell Row | 4 × 8-10 | Superset pair |
| Incline Press ↔ Pull-ups | 4 × 10-12 | Superset pair |
| Dumbbell Flyes ↔ Cable Row | 3 × 12-15 | Superset pair |
| Cable Crossover ↔ Straight Arm Pulldown | 3 × 15-20 | Finisher superset |
Day 2/5: Shoulders & Arms
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Overhead Press | 4 × 8-10 | Main shoulder compound |
| Lateral Raises | 4 × 10-12 | Side delt width |
| Rear Delt Flyes | 3 × 12-15 | Rear delt balance |
| Barbell Curls ↔ Skullcrushers | 4 × 8-10 | Superset pair |
| Dumbbell Curls ↔ Tricep Extension | 3 × 10-12 | Superset pair |
| Hammer Curls ↔ Pushdowns | 3 × 12-15 | Finisher superset |
Day 3/6: Legs
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Barbell Squats | 5 × 6-10 | Primary compound |
| Leg Press | 4 × 10-12 | Quad volume |
| Leg Curls | 4 × 10-12 | Hamstring focus |
| Romanian Deadlifts | 3 × 8-10 | Posterior chain |
| Calf Raises | 5 × 15-20 | High volume calves |
Sample Weekly Schedule
Mon: Chest/Back | Tue: Shoulders/Arms | Wed: Legs | Thu: Chest/Back | Fri: Shoulders/Arms | Sat: Legs | Sun: Rest
Who Should Use the Arnold Split?
- Intermediate-advanced lifters with 1+ years of training
- Those who can commit to 6 days per week
- Lifters focused on hypertrophy and aesthetics
- People who enjoy longer, high-volume workouts
💡 Modern Modification
If 6 days feels excessive, run the Arnold Split as 4 days (Chest/Back, Shoulders/Arms, Legs, Rest, repeat). You'll hit everything 1.5× per week instead of 2×.
Train Like Arnold
Get both Arnold Split templates in GymBudyn with built-in progress tracking.
Download GymBudyn FreeReferences
- Schwarzenegger, A. & Dobbins, B. (1998). The New Encyclopedia of Modern Bodybuilding.
- Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy. Journal of Strength and Conditioning Research.
⚠️ Disclaimer
This content is for educational purposes only. The Arnold Split is high volume and may not be suitable for beginners. Consult a qualified fitness professional before starting any new program.