Arnold Split
The Arnold Split spreads training across six sessions per week, pairing chest with back, shoulders with arms, and legs on their own day — each group trained twice weekly, abs in every session. Because chest and back share a day, the arms are trained fresh the next day without pre-fatigue. The plan suits lifters with some experience and time for six sessions per week.
Who is this plan for?
- Lifters with roughly six months to several years of experience who can fit in six sessions per week.
- Those who want to build chest, back, and shoulders in a classic bodybuilding style.
- People in a bulking or maintenance phase with reliable recovery.
- Those who prefer high frequency and exercise variety over a minimalist setup.
How it works
- Six-day rhythm: Chest and back, shoulders and arms, and legs rotate across six days, so each muscle group is trained twice per week.
- Antagonist pairing: Chest and back share a day, shoulders and arms the next — so arms are trained fresh, without pre-fatigue from heavy pressing or pulling. Opposing exercises such as bench press and pull-up can optionally be paired as a superset to save time.
- Double progression: Within the rep range, reps are increased first, then load. If an exercise stalls twice, an automatic deload with reduced weight kicks in.
- Moderate volume, abs every session: Three to four sets per exercise plus one ab block per workout — enough stimulus while staying recoverable across six days.
Pros & Limitations
Muscles trained
Avg. hits per week · Primary 1.0 · Secondary 0.5
Program Structure
7 exercises · 22 sets
~58 min
Easier variation: cable lat pulldown.
Alternative: cable pullover.
8 exercises · 25 sets
~1h 1min
Alternative: Arnold press or seated dumbbell shoulder press.
Alternative: hanging leg raise or reverse crunch.
7 exercises · 22 sets
~1h 3min
Alternative: seated leg curl machine.
Alternative: Bulgarian split squat with dumbbells.
Alternative: hanging leg raise or reverse crunch.
7 exercises · 22 sets
~58 min
Easier variation: cable lat pulldown.
Alternative: cable pullover.
8 exercises · 25 sets
~1h 1min
Alternative: Arnold press or seated dumbbell shoulder press.
Alternative: hanging leg raise or reverse crunch.
7 exercises · 22 sets
~1h 3min
Alternative: seated leg curl machine.
Alternative: Bulgarian split squat with dumbbells.
Alternative: hanging leg raise or reverse crunch.
Based on the classic six-day split popularized by Arnold Schwarzenegger — modeled on the Basic Training Program from "The New Encyclopedia of Modern Bodybuilding", adapted for modern progression and recovery standards. hitPR is not affiliated with Arnold Schwarzenegger.
Talk to your doctor before starting a new training program, especially if you have pre-existing conditions or haven't trained in a while. Start lighter than you think — good technique always comes before heavy weight.
Start this plan in hitPR
Free. All progression rules pre-configured.