Arnold Schwarzenegger stands as a global symbol of contemporary bodybuilding, making significant contributions to the sport. One of his notable doctrines is the ‘Arnold Split,’ a regimen he followed to attain enormous muscle growth. In this article, we’ll delve into the intense mass-building regimen endorsed by the iconic Arnold Schwarzenegger.
Arnold’s grueling workout plan, combined with his relentless determination, enabled him to secure the Mr. Olympia title seven times. Known as the Austrian Oak, he utilized a high-volume, high-frequency exercise schedule to adequately target every muscle. Additionally, he placed a great emphasis on proper nutrition and diet.
Let’s delve deeper into what constitutes the Arnold Schwarzenegger Split workout plan, explore its benefits and drawbacks, identify who should adopt it, and discuss how to effectively apply it to achieve a physique akin to the legend himself.
What is the Arnold Workout Split?
The Arnold Split is a fitness regimen utilized by the legendary Arnold Schwarzenegger. However, online searches often yield misleading information. To address this, we’ll provide the genuine workout split published by Arnie himself in collaboration with MusclePharm.
Arnold’s workout split involves six days of rigorous training each week, concentrating on muscle mass development. It’s designed for professional and experienced bodybuilders aiming to meticulously develop every muscle in their body.
The regimen features high-volume workouts comprising various exercises for all major muscle groups. Here’s a snapshot 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, with a rest day between, due to its demanding nature. Nonetheless, this is how the bodybuilding legend Arnold Schwarzenegger adhered to it.
Pros of the Arnold Split:
The Arnold Split offers numerous advantages, making it a favored workout structure. Let’s examine the benefits of this split:
1. Every Muscle Group Gets Adequate Recovery Time:
It’s a universally acknowledged fact that muscle rest is as crucial as the training for their growth. The split adheres to this principle, allowing ample recovery time for each muscle group before subsequent training. Each body part rests for at least 48 hours between workouts.
2. Training Antagonistic Muscle Groups Minimizes Fatigue:
A significant advantage of the Arnold Schwarzenegger Split is the frequent training of antagonistic (opposing) muscle groups within the same workout, which helps reduce fatigue within a single session.
For example, two weekly workouts target the chest and back, utilizing different muscles across these areas. This approach allows for more intense training without dedicating an entire session to a single muscle group. Arms and shoulders can also be exercised when they are well-rested, rather than after a prolonged upper-body workout.
3. Promotes a Balanced Training Method:
The Arnold Split ensures an even focus on all muscle groups, aiding in the development of a balanced physique. It is essential to choose exercises that target each area effectively. For instance, on leg days, ensure you engage all muscles of the leg, not just the quads.
Cons of the Arnold Split:
Despite its benefits, the Arnold split does have some drawbacks and limitations. Let’s examine them:
1. Time-Consuming:
Given it targets all muscles evenly, the routine can be time-intensive, depending on factors such as the number of exercises performed, equipment availability, and rest intervals between sets. Typically, completing the workout session takes around 2 hours.
2. Extremely Demanding and Draining:
The Arnold Schwarzenegger Split demands six days of intense training per week, which may not be suitable for many bodybuilders, especially beginners or those returning after a long hiatus. Maintaining such a rigorous schedule can be challenging and may lead to exhaustion.
3. No Time Left for Other Activities:
This six-day regimen leaves little room for additional activities like cardio, HIIT, or any other physical exercises. For those who enjoy jogging, running, yoga, or boxing, incorporating these into the split may prove difficult.
Arnold Split Exercise Routine for 6 Days a Week:
Now, let’s review a typical example of the Arnold
split workout plan appears. Typically, this regimen spans six days weekly, with each segment targeting specific muscle groups as follows: Chest and Back, Shoulder and Arms, and Legs and Lower Back. You have the flexibility to choose the days that best fit your routine.
Many individuals prefer to commence this schedule from Monday to Saturday, taking Sunday off. Some also prefer a break after the third day if six days of training are overwhelming. This adjustment is possible, but it won’t provide a consistent seven-day cycle.
Below is an example workout plan adhering to the Arnold split from Monday to Saturday:
1. Chest:
| Days | Exercise | Sets | Reps |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| Superset: Wrist Curls and Reverse Curls | 6 | 20/15/12/12/10/10 |
7. Legs:
| Days | Exercise | Sets | Reps |
| 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 |
| Decline Sit-Ups | 5 | 25 | |
| Kneeling Cable Crunch | 4 | 25 |
The training program is straightforward but challenging for your muscles, resulting in remarkable mass gains. The key to success with Arnie’s regimen lies not in its complexity, but in the varied exercises that target each area methodically, ensuring adequate strain and recovery.
Arnold Workout Split 4-Week Plan Spreadsheet:
For those committed to Arnie’s routine and eager to integrate it into their fitness program, we offer a 4-week spreadsheet. Utilize this plan to adopt the split in your workouts. Once you’re comfortable, extend the period to eight or sixteen weeks.
The Arnold Workout Split- 4 Week Plan by NinjaQuestFitness.com
Arnold Split vs PPL Split: Which is Superior?
The Arnold Split and the Push Pull Legs (PPL) Split are among the most popular routines globally. Both have similar training frequencies and separate leg days. However, the Arnold split doesn’t focus on grouping pushing and pulling muscles but rather emphasizes opposing muscle groups like the chest and back in the same session.
These programs are both effective and useful, and it’s difficult to label one as superior. One might be more beneficial for some individuals, while the other might work better for others. The decision is ultimately yours. Switching between these routines could be the best strategy to achieve optimal results.
This approach continuously challenges your muscles, promoting better muscle protein synthesis and leading to more significant hypertrophy. However, avoid frequent changes to your routines. Adjustments are best made every three to six months for optimal outcomes.
Who Should Try the Arnold Split?
The Arnold Split isn’t suitable for everyone; only certain individuals can make the most of this workout strategy. Here are some examples of who might benefit from Arnie’s competition preparation regimen:
- Bodybuilders getting ready for competitions.
- Seasoned lifters seeking a challenge.
- Anyobserver preferring visual appeal over power.
- A person of considerable height desiring more focus on arm workouts.
- An individual who has no qualms about extensive gym sessions.
Who Should NOT Follow the Arnold Split?
In contrast, the Arnold Split doesn’t suit everyone who trains. Below is a list of individuals who should refrain from adopting this regimen immediately and opt for an alternative split such as PPL or Bro Split.
- Novices with minimal gym experience.
- Those returning to the gym after an extended hiatus.
- Individuals focused on strength training with little emphasis on aesthetics.
- People with limited time for workouts.
- Anyone feeling fatigued from six-day workout weeks.
Final Verdict:
The Arnold Split is a rigorous training regimen designed solely for dedicated bodybuilders capable of working out six days a week. The Austrian Oak utilized this routine before competitions to enhance his physique, switching to a more simplified split during the off-season. We will explore that in another post shortly.
If you’re seeking a challenge and aiming to improve your aesthetics, consider transitioning to this split. Nonetheless, if you’re new or returning after a prolonged break, we recommend beginning with a full-body or PPL routine to activate your muscles before taxing them with Arnold’s methods.
Ultimately, any split can be effective if you apply sufficient volume and effort, and the routine allows for adequate recovery between sessions. Stick to a split you enjoy. That concludes this guide. Share your thoughts, questions, and suggestions in the comments. We’ll be happy to address them.
Frequently Asked Questions:
Below are the most frequently asked questions regarding the Arnold Split:
Is the Arnold Split effective?:
Yes, the Arnold Split is a highly effective hypertrophy regimen as you target each muscle group twice weekly. By engaging opposing muscle groups in each session, ample recovery time is ensured, aiding in muscle mass gain, size increase, and effective sculpting.
Can you do cardio with the Arnold split?:
Cardio can be incorporated alongside the Arnold Split, but it’s crucial not to over-tire your body since you’re already working out six days a week. Consider activities like jogging, running, or cycling a few hours post-session. Intense cardio like HIIT or boxing may hinder your recovery.
How many calories should you take to follow the Arnold split?:
The exact calorie intake varies per individual. However, it is recommended to eat at least at maintenance. Consuming in a surplus can help maximize muscle gains, but avoid a deficit with this intense routine.
How many hours did Arnold train?:
Arnold Schwarzenegger trained for about four to six hours daily when preparing for competitions. Off-season, he reduced this to an hour or two. Even now, at 75, Arnold dedicates around an hour and a half to lifting weights, cycling, and running.
Is Arnold split better than the Bro split?:
The Arnold Split has an edge over the Bro Split as it involves training each muscle group twice weekly. This increases the frequency of muscle protein synthesis and provides ample rest, leading to more efficient hypertrophy.
Is the Arnold Split best for muscle growth?:
The Arnold Split is a potent strategy for muscle mass and size enhancement, working each muscle group twice weekly in an antagonistic manner that allows ample recovery time and promotes superior hypertrophy. However, the PPL split can also yield excellent results.