Arnold Split: The Best 6-Day Workout Split for Muscle Growth

The Arnold split workout has stood the test of time as one of the most intense and effective workout plans for building muscle mass.

Designed by the legendary Mr. Olympia Arnold Schwarzenegger during his competitive bodybuilding days, this workout routine focuses on high training volume, specific muscle group pairings, and advanced techniques to push your body to complete muscular failure.

Whether you’re an experienced or an advanced lifter, the Arnold split program is a gold standard for muscle building and hypertrophy.

I have done the Arnold split for years now, and it has helped me gain large amounts of muscle in both my upper and lower body.

This guide dives into Arnold Schwarzenegger’s workout split, the benefits of his training style, and how to implement this legendary program into your fitness lifestyle. Today, you’ll get a complete breakdown of how to sculpt your physique like one of the greatest bodybuilders of all time.

What Is the Arnold Split Program?

The Arnold split program is a high-volume, advanced workout routine created by the legendary Mr. Olympia, Arnold Schwarzenegger, to train each major muscle group multiple times a week.

Unlike other splits, it pairs opposing or complementary muscle groups—like chest and back or shoulders and arms—within the same session, maximizing intensity and allowing for more working sets per muscle group per week.

The program combines compound exercises like the barbell bench press and squats with isolation exercises such as lateral raises and leg curls, which is a good combo for muscle growth and strength. It also has a blend of free weight exercises and exercises using machines.

Arnold’s split follows a 6-day workout plan, with 3 days lifting, 1 day off, 3 days lifting, repeat. Arnold also emphasizes the importance of advanced techniques like supersets and drop sets to push the muscles to failure for maximum hypertrophy.

This is designed for experienced lifters, as the Arnold split requires dedication, recovery, and variety to avoid plateaus, making it a very popular lifting split in modern bodybuilding for building muscle mass and symmetry, two things that Arnold mastered.

Breakdown of the Arnold Split Workout

Here’s how the Arnold Schwarzenegger workout split is structured over six days:

Day 1: Chest and Back

Chest

• Barbell Bench Press: 5 sets of 6-10 reps
• Incline Barbell Bench Press: 4 sets of 8-12 reps
• Dumbbell Flyes: 3 sets of 10-12 reps.

Back

• Bent-Over Barbell Rows: 3 sets of 8-10 reps
• Wide-Grip Pull-Ups: 5 sets of 8-12 reps
• Dumbbell Pullovers: 3-4 sets for 10-12 reps

For a more detailed breakdown, read our articles on Arnold’s back workout, and Arnold’s chest workout.

Day 2: Shoulders and Arms

Shoulders

• Dumbbell Shoulder Press: 5 sets of 6-10 reps
• Dumbbell Lateral Raises: 4 sets of 8-12 reps
• Barbell Shrugs: 3 sets of 10-12 reps.

Arms

• Barbell Curls: 4 sets of 10 reps
• Incline Dumbbell Curls: 4 sets of 8-12 reps
• EZ-Bar Skullcrushers: 4 sets of 10 reps
• Cable Tricep Pushdowns: 4 sets of 10 reps

For a more detailed breakdown, read our articles on Arnold’s arm workout, and Arnold’s shoulder workout.

Day 3: Legs

Legs

• Barbell Squat: 5 sets of 8-12 reps
• Leg Extensions: 6 sets of 12-15 reps
• Lying Leg Curls: 6 sets of 10-12 reps
• Leg Presses: 4-5 sets of 10-12 reps

Calves

Arnold didn’t train calves with the rest of his legs exercises, but instead did daily sessions lasting 30 to 45 minutes for his calves since he found them very difficult to grow.

• Seated Calf Raises: 8 sets of 15-20 reps
• Donkey Calf Raises: 4 sets of 10-15 reps

For a more detailed breakdown, read our articles on Arnold’s leg workout.

Day 4: Chest and Back (Variation)

Chest

• Decline Barbell Bench Press: 5 sets of 6-10 reps
• Chest Dips: 5 sets of 12-20 reps
• Cable Crossovers: 3 sets of 10-15 reps.

Back

• Dumbbell Rows: 3 sets of 8-10 reps
• T-Bar Rows or Cable Rows (with v-bar): 3 sets of 8-12 reps
• Deadlifts: 4 sets of 6-8 reps.
• Lat Pulldowns: 3-4 sets for 10-12 reps

Day 5: Shoulders and Arms (Variation)

• Shoulders
  • Dumbbell Arnold Press: 5 sets of 6-10 reps
  • Cable Lateral Raises: 4 sets of 8-12 reps
  • Dumbbell Front Raises: 3 sets of 10-12 reps.
  • Dumbbell Reverse Flyes: 5 sets of 10-15 reps

  Arms

  • Dumbbell Concentration Curls: 4 sets of 10 reps
  • EZ-Bar Preacher Curls: 4 sets of 8-12 reps
  • Close Grip Bench Press: 4 sets of 8-12 reps
  • One-Arm Dumbbell Triceps Extensions: 4 sets of 12 reps per arm

Day 6: Legs (Variation)

• Legs
  • Hack Squat: 5 sets of 8-12 reps
  • Barbell Lunges: 6 sets of 12-15 reps
  • Barbell Romanian Deadlifts: 5 sets of 10-12 reps
  • Good Mornings: 4 sets of 10-12 reps

  Calves

  • Standing Calf Raises: 8 sets of 15-20 reps
  • One Legged Dumbbell Standing Calf Raises: 4 sets of 10-15 reps

Day 7: Rest or Active Recovery

Use this day for light cardio, stretching, or bodyweight exercises to support recovery without overtraining.

Rest and recovery is when the muscles regenerate and grow bigger and stronger, so don’t try to skip rest days! 6 days a week lifting is PLENTY, so enjoy your day off.

Benefits of the Arnold Split Workout

The Arnold split is a proven workout routine for those looking to pack on muscle and sculpt their physique properly. The first benefit of the Arnold split is that you train each muscle group twice a week, which has been shown to be the optimal training volume for muscle hypertrophy.

Secondly, pairing large muscle groups with opposing ones reduces the fatigue you feel for each muscle group, and it lets you perform as many reps as possible without compromising intensity.

The Arnold split also uses both free weights and machines, which allows for a wide variety of potential exercises, allowing the lifter to adapt and change the routine as they reach plateaus or boredemn.

Compound exercises like the barbell bench press and squats build overall strength and mass for the upper and lower body, while isolation exercises like leg curls and dumbbell curls focus on one specific muscle, putting more tension on the muscle, leading to more growth. This is a huge plus for those looking to target muscles they may need some extra work on.

The program also pushes you to complete muscular failure during your working sets, maximizing muscle activation and growth. The sheet amount of volume will completely drain your muscles during each workout, which is what you should be doing if you are looking to put on muscle.

Training Methods That Defined Schwarzenegger’s Success

Arnold Schwarzenegger didn’t become a seven-time Mr. Olympia by accident. His training philosophy was rooted in pushing mental strength and physical limits.

Here are some of the training methods that defined his success:

1. Supersets – Combining two exercises for opposing muscle groups (e.g., chest and back) to save time and increase intensity.
2. Pyramid Sets – Gradually increasing the weight while decreasing reps, then reversing the process. For example, starting with 12 reps of 185, moving to 10 reps of 200 next, etc…
3. Drop Sets – Also known as the stripping method, this involves reducing the weight after muscular failure to perform additional reps. Let’s say you do a set of 12 for 35 lb dumbbell curls. Once you hit failure, you immediately grab a pair of 25 lb dumbbells and do as many curls as you can.
4. Technical Failure – Training until you physically can’t complete another rep with proper form.
5. Varied Rep Ranges – Mixing heavy, low-rep sets with lighter, high-rep sets to target different muscle fibers. Low reps with heavy weight have been shown to increase strength, while higher reps are better for muscular endurance.

These methods, combined with a crazy work ethic, made Schwarzenegger’s workout split a huge success, and a game-changer in the world of modern bodybuilding.

How to Maximize Results with the Arnold Split

To get the most out of the Arnold split program, follow these simple tips:

• Use a Full Range of Motion: Except for very specialized partial-range movements, Arnold always used a full range of motion in order to fully stretch and extend the muscles, and then completely contract them at the end of the rep. This will stimulate the entire muscle and every possible muscle fiber.
• Warm Up Smart: Spend a few seconds stretching and doing light sets to prevent injuries and prepare your muscles. It is common sense to warm-up a bit before doing 6 sets of heavy pressing movements.
• Progressive Overload: Your muscles will grow only when they are subjected to an overload. So, as you get stronger, you have to increase the load on the muscles. This can be done by adding more weight, doing more reps or sets, decreasing the rest intervals, etc.
• Include Isolation Exercises for Smaller Muscle Groups: Don’t neglect small muscle groups like calves or forearms. Exercises like standing calf raises or donkey calf raises are essential for a balanced physique.
• Prioritize Recovery: Sleep, nutrition, and deloading every 8–12 weeks are crucial for avoiding overtraining. Read our article on rest and recovery techniques for strength training for more details.

Is the Arnold Split Right for You?

This program is best suited for experienced and advanced lifters who can handle the high intensity and training volume.

If you’re new to lifting weights, you might find a push-pull-legs split or another less demanding workout plan more manageable. The Arnold split requires a lot of energy, commitment, and technique in order for it to be effective. Don’t feel the need to jump right into this routine.

For those ready to commit, the Arnold workout split is a game-changer. It’s challenging, time-consuming, and physically demanding—but it’s also incredibly rewarding. The amount of volume will surely be a step-up for almost anyone, but it pushes the muscles to a new level of growth that will have you gaining size and strength.

My Experience with the Arnold Split

I have been doing the Arnold split for over 2 years now. Every now and then, I take a break and switch up my split, either because of boredom, or a sense of burn out coming.

That being said, when I am in the midst of a complete commitment to the Arnold split, I feel very, very strong, and have seen huge gains in my muscle growth.

I think the main reason I love this split so much is because each workout focuses so intensely on specific muscle groups. For example, instead of just one back day per week where I do 4 back exercises, I can have two per week. One of those days I can really hone in on my lats, and on the other back day I can focus more on my lower back and rhomboids.

This 100% leads to more gains in each individual muscle group, and allows me to know exactly what my goals are for each workout, helping me focus and bring intensity to each lift.

Conclusion

The Arnold split workout remains a top-tier choice for those serious about muscle building, especially those who want high volume workouts of looking for a 6-day workout split.

The combination of high training volume, very strategic training methods, and pushing your mental strength to new levels, this program helps you reach new levels of muscle hypertrophy and strength.

Whether you’re inspired by Schwarzenegger’s success or just looking for a proven training program, the Arnold split is a blueprint for transforming your body.

If you stay consistent, push through the tough sets, bring intensity, and remember—you don’t need to be a professional bodybuilder to train like one, you are well on your way to success.

References

1. Schwarzenegger, Arnold, and Bill Dobbins. The New Encyclopedia of Modern Bodybuilding. Simon & Schuster, 1998.
2. Gaines, Charles, and George Butler, directors. Pumping Iron. White Mountain Films, 1977.