Arnold Split Explained: How to Maximize Your Gains with This 6 Day Classic Routine

Ever feel like your workout routine has hit a wall? You’re putting in the effort, but the results just don’t seem to be matching your hard work. Well, what if there was a training split created by one of the greatest bodybuilders of all time that could skyrocket your gains? Meet the Arnold Split—a workout routine inspired by the legendary Arnold Schwarzenegger himself. Let’s take a closer look at why this split is so effective and how it could be the game-changer you’ve been searching for.

 

Overview of the Arnold Split Training Program

The Arnold Split is a 6-day training program that takes muscle specialization and high-volume training to the next level. Its focus is on maximizing muscle growth (hypertrophy) by targeting each muscle group multiple times a week. Unlike traditional splits that usually hit one or two muscle groups per day, the Arnold Split prioritizes frequency and intensity—ensuring your muscles are consistently challenged and stimulated for continuous growth. 

Arnold didn’t just train to lift weights; he trained with passion and purpose. This split embodies that mindset. It’s about more than just working out—it’s about pushing your boundaries, refining your physique, and building strength that enhances your everyday performance. Whether you’re a beginner building a solid foundation or an advanced lifter looking to break through plateaus, the Arnold Split can be customized to suit your goals.

Structure of the Arnold Split

Explanation of the Split Routine

The Arnold Split divides your training into 3 days. It incorporates specialized arm training on separate days. Here’s a breakdown of the muscle groups trained each day:

Day	Muscle Groups Trained
Day 1: Chest & Back	Chest, Back
Day 2: Shoulders & Arms	Shoulders, Biceps, Triceps
Day 3: Legs	Quads, Hamstrings, Glutes, Calves
Day 4: Chest & Back	Chest, Back
Day 5: Shoulders & Arms	Shoulders, Biceps, Triceps
Day 6: Legs	Quads, Hamstrings, Glutes, Calves
Day 7: Rest	Recovery

Weekly Training Schedule

The Arnold Split is a 6-day program with one rest day. Here’s what a typical week looks like:

• Monday: Chest & Back
• Tuesday: Shoulders & Arms
• Wednesday: Legs
• Thursday: Chest & Back
• Friday: Shoulders & Arms
• Saturday: Legs
• Sunday: Rest

This schedule ensures each muscle group is trained twice a week, which is ideal for muscle growth and recovery.

Exercises and Reps

The Arnold Split incorporates a mix of compound and isolation exercises to target muscles from every angle. Here’s a sample workout plan:

Chest & Back Day:

• Bench Press: 4 sets of 8-12 reps
• Incline Dumbbell Press: 3 sets of 10-12 reps
• Lat Pulldown: 4 sets of 8-12 reps
• Barbell Rows: 3 sets of 8-10 reps

Shoulders & Arms Day:

• Overhead Press: 4 sets of 8-12 reps
• Lateral Raises: 3 sets of 12-15 reps
• Barbell Curls: 3 sets of 10-12 reps
• Tricep Dips: 3 sets of 8-10 reps

Legs Day:

• Squats: 4 sets of 8-12 reps
• Leg Press: 3 sets of 10-12 reps
• Romanian Deadlifts: 3 sets of 8-10 reps
• Calf Raises: 4 sets of 12-15 reps

This combination of exercises ensures you’re hitting every muscle group effectively while keeping your workouts varied and engaging.

Why You Should Train with the Arnold Split

Enhanced Muscle Hypertrophy

One of the key advantages of the Arnold Split is its emphasis on muscle hypertrophy. By training each muscle group twice a week, you’re giving your muscles consistent stimulation for growth. Studies support the idea that training frequency plays a crucial role in maximizing muscle growth. For example, research published in the Journal of Sports Sciences shows that training muscle groups more than once a week leads to greater hypertrophy compared to training them just once.

The high-volume approach of the Arnold Split also ensures you’re targeting each muscle group from multiple angles, promoting balanced development. This helps create a more symmetrical and aesthetic physique while strengthening the muscles for real-world performance.

Improved Strength and Endurance

The Arnold Split isn’t just about building an impressive physique—it’s also designed to enhance functional strength and endurance. The program places a strong emphasis on compound lifts like bench presses, squats, and rows, helping you develop full-body strength that translates directly into real-world performance.

On top of that, the high-rep ranges and volume of the Arnold Split boost muscular endurance, making it easier to power through tough workouts and recover more quickly. This is especially beneficial for athletes or anyone looking to improve their overall fitness and tackle physical challenges with more stamina and strength.

Specialized Arm Training

Let’s be honest—who doesn’t want bigger arms? The Arnold Split dedicates two full days to shoulders and arms, ensuring your biceps and triceps get the attention they deserve. Arnold was known for his impressive arms, and this split reflects his belief in targeted arm training.

By isolating your arms on separate days, you can focus on perfecting your form and progressively overloading your muscles. This leads to faster growth and more defined arms. Plus, who doesn’t love a good arm pump?

Arnold Split vs. Other Splits

The Arnold Split focuses on training each muscle group twice a week. It follows a six-day plan:

• Day 1: Chest & Back
• Day 2: Shoulders & Arms
• Day 3: Legs
• Day 4: Chest & Back
• Day 5: Shoulders & Arms
• Day 6: Legs
• Day 7: Rest

Let’s compare it to other training splits.

Arnold Split vs. Push-Pull-Legs (PPL)

Factor	Arnold Split	PPL
Training Frequency	Each muscle 2x per week	Each muscle 1-2x per week
Volume	High	Moderate
Recovery Time	Less	More
Workout Length	60-90 minutes	45-75 minutes
Best for	Advanced lifters	Beginners & intermediates

Pros & Cons

✅ Arnold Split gives more muscle stimulation per week.
❌ Recovery is harder because of the high volume.
✅ PPL is easier to recover from.
❌ PPL may not give enough volume for some lifters.

Read research on training frequency

Arnold Split vs. Upper/Lower Split

Factor	Arnold Split	Upper/Lower
Training Frequency	6x per week	4x per week
Volume	High	Moderate
Recovery Time	Less	More
Workout Length	60-90 minutes	45-75 minutes
Best for	Bodybuilders	Strength athletes

Pros & Cons

✅ Arnold Split provides more volume for growth.
❌ Less recovery time compared to Upper/Lower.
✅ Upper/Lower is great for strength gains.
❌ Upper/Lower may not give enough volume for muscle growth.

Read research on training volume

Arnold Split vs. Full Body Split

Factor	Arnold Split	Full Body
Training Frequency	6x per week	3x per week
Volume	High	Low-Moderate
Recovery Time	Less	More
Workout Length	60-90 minutes	45-60 minutes
Best for	Bodybuilders	Beginners & busy people

Pros & Cons

✅ Arnold Split targets muscles more often.
❌ More fatigue due to high volume.
✅ Full Body gives more recovery time.
❌ Full Body may not provide enough stimulus for growth.

Read research on full-body training

Common Problems with the Arnold Split

Even though the Arnold Split is great for muscle growth, some lifters face problems. Here are two common issues and how to fix them.

1. Too Much Fatigue from Training Two Big Muscles in One Day

Training chest and back together is tough. Your body gets tired fast, and strength drops in later sets.

How to fix it:

• Reduce your sets by 50% for a week. This helps your body recover.
• Increase rest time between heavy sets to keep strength levels high.

Read research on muscle fatigue

2. Forearms Get Too Sore on Chest & Back Day

Many lifters feel their forearms burning when doing heavy rows and presses. This can limit your performance.

How to fix it:

• Use lifting straps or wrist wraps. These reduce grip fatigue so you can focus on your back and chest.
• Do grip training separately to build stronger forearms.

Read research on grip fatigue

Common Mistakes to Avoid

Training with the Arnold Split is a powerful way to build muscle, but many people make mistakes that slow their progress. If you want real results, avoid these common errors.

Overtraining and Its Effects

A major mistake many lifters make is overtraining. Some believe that training longer means more gains, but that’s simply not the case. I’ve even seen people on Quora claim they train arms for 2 hours and 40 minutes in a single session—way too much!

Overtraining occurs when you push your muscles too hard without giving them enough time to recover. Instead of growing, your muscles start to break down, leading to fatigue, joint pain, and even strength loss. Studies show that muscle growth occurs when you strike the right balance between intense workouts and proper rest (research here).

Arnold knew this better than anyone. While he trained hard, he also understood the importance of recovery. He followed a structured plan that allowed his body time to rest and repair. If you’re training for hours every day without rest, your body just won’t be able to keep up. Stick to the plan, give yourself those rest days, and let your muscles recover fully for the best results.

Neglecting Proper Form

Lifting heavy weights without proper form is another common mistake. You might think heavier is better, but if your form is bad, you’re wasting effort and increasing injury risk.

Bad form puts stress on the wrong muscles. Instead of building your chest, you might strain your shoulders. Instead of growing your arms, you could hurt your elbows. Research confirms that proper form helps activate the right muscles and prevents injuries (research here).

Arnold focused on strict, controlled movements. If you want the best results, slow down and perform each rep correctly. Use a full range of motion and keep control of the weight. This way, you’ll see better gains without unnecessary pain.

Inadequate Nutrition and Hydration

Your workouts are only half of the equation. The other half is what you eat and drink. If you’re not fueling your body properly, you won’t grow.

Muscles need protein to repair and carbs for energy. If you skip meals or eat junk food, you won’t recover well. A study shows that high-protein diets help muscle growth and recovery (research here).

Hydration is just as important. Your muscles are 75% water, and dehydration weakens your strength. Drink enough water throughout the day to keep your body functioning at its best.

If you want results, eat well and drink plenty of water. This fuels your workouts and helps your muscles recover faster.

Conclusion

Recap of the Arnold Split’s Benefits

The Arnold Split is one of the most effective ways to build muscle. It allows for high training volume, balanced muscle growth, and frequent stimulation. By following this program, you can maximize your gains and improve your physique.

Encouragement to Implement the Program

If you want to build muscle like Arnold, you need to follow a structured plan. The Arnold Split gives you a clear roadmap to train each muscle effectively. Stick to the routine, avoid common mistakes, and trust the process.

Final Thoughts on Achieving Muscle Mass Goals

Building muscle takes time, effort, and patience. The Arnold Split is a proven method that has worked for decades. If you stay consistent, train smart, and fuel your body properly, you will see results. Start today and take your physique to the next level!

Frequently Asked Question about Arnold Split (FAQs)

1. Is the Arnold Split risky?

No, the Arnold Split is not risky if done correctly. However, it is a high-volume program that requires good recovery. Beginners might find it too intense, leading to overtraining or injuries. To stay safe, focus on proper form, get enough rest, and eat well. If you feel too sore or tired, adjust the volume or take extra rest days.

2. How many hours does the Arnold Split need per session?

Each workout lasts 1.5 to 2 hours. Arnold trained with high volume, doing 5 to 6 exercises per muscle group and 15–20 sets per workout. If you’re short on time, you can reduce the sets or rest periods, but expect at least 90 minutes per session for best results.

3. Is the Arnold Split better than PPL?

It depends on your goal. The Arnold Split focuses on high volume and frequency, which helps with muscle definition and endurance. A Push-Pull-Legs (PPL) split is more balanced, with fewer sessions per week and more recovery time. If you enjoy intense training and can recover well, Arnold Split is great for muscle growth. If you prefer a moderate approach with more rest, PPL might be better.

4. Is there a 4-day Arnold Split?

Yes! You can modify the Arnold Split into a 4-day plan:

Day	Workout
Day 1	Chest & Back
Day 2	Shoulders & Arms
Day 3	Rest
Day 4	Legs & Abs
Day 5	Chest & Back
Day 6-7	Rest or light activity

This version gives more recovery while keeping the Arnold-style intensity.