The Arnold Split is one of the most renowned and effective workout routines in bodybuilding, named after the legendary Arnold Schwarzenegger. Known as the “Austrian Oak,” Arnold’s impact on the fitness world is unparalleled. His dedication to training and innovative muscle growth approach have inspired countless athletes and fitness enthusiasts worldwide.
The Arnold Split, a high-volume, high-frequency workout routine, is proof of his belief in pushing the limits to achieve extraordinary results. Arnold is an idol to many, if you’re also among them then this blog is just for you. Here we’ll find out what the Arnold Split is and how you can incorporate it into your training.
Whether you’re an aspiring bodybuilder or simply looking to take your fitness to the next level, this comprehensive guide will provide you with the knowledge and tools to maximize your muscle growth.
Who is Arnold Schwarzenegger?
Arnold Schwarzenegger is a name that resonates far beyond the world of bodybuilding. Born in Austria in 1947, Arnold’s journey from a small town boy to a global icon is nothing short of remarkable. He began weight training at the age of 15 and quickly rose through the ranks of competitive bodybuilding. By the age of 20, Arnold had won the prestigious Mr. Universe title, becoming the youngest ever to do so.
Arnold’s training philosophy was simple: outwork everyone else. He believed in the power of hard work, discipline, and an unwavering commitment to his goals. This mindset not only helped him dominate the bodybuilding stage, winning 7 Mr. Olympia titles but also paved the way for his successful career in Hollywood and politics.
The Arnold Split was born out of his relentless pursuit of muscle hypertrophy. Unlike traditional training splits that focus on one or two muscle groups per session, the Arnold Split involves training multiple major muscle groups several times a week. This approach, combined with Arnold’s emphasis on heavy lifting and high volume, has made the Arnold Split a staple in the bodybuilding community.
What is the Arnold Split?
The Arnold Split is a 6-day training routine designed to maximize muscle growth by targeting each muscle group multiple times per week.Unlike the more common push/pull/legs or upper/lower splits, the Arnold Split pairs complementary muscle groups—such as chest and back, or shoulders and arms—in the same workout. This method allows for a higher training frequency, which can lead to greater muscle hypertrophy.
Weekly Workout Schedule:
- Day 1: Chest and Back
- Day 2: Shoulders and Arms
- Day 3: Legs
- Day 4: Chest and Back
- Day 5: Shoulders and Arms
- Day 6: Legs
Day : Rest/Active Recovery
Arnold Split: Day-by-Day Workout Plan
Day 1: Chest and Back
This day focuses on heavy compound movements that target both the chest and back. The bench press and incline dumbbell press are fundamental for chest development, while pull-ups and barbell rows are crucial for building a thick, strong back. Deadlifts serve as both a back and overall body strength builder.
- Bench Press: 4 sets of 6-8 reps
- Incline Dumbbell Press: 4 sets of 8-10 reps
- Pull-Ups: 4 sets to failure
- Barbell Rows: 4 sets of 6-8 reps
- Chest Flyes: 3 sets of 10-12 reps
- Deadlifts: 3 sets of 6-8 reps
Day 2: Shoulders and Arms
Shoulders and arms are trained with a mix of compound and isolation exercises. The military press is a powerful shoulder builder, while lateral raises and rear delt flyes target the smaller muscles for overall shoulder development. For arms, a combination of bicep and tricep exercises ensures balanced growth.
- Military Press: 4 sets of 6-8 reps
- Lateral Raises: 4 sets of 10-12 reps
- Barbell Curls: 4 sets of 8-10 reps
- Tricep Dips: 4 sets to failure
- Rear Delt Flyes: 3 sets of 10-12 reps
- Hammer Curls: 3 sets of 8-10 reps
Day 3: Legs
Leg day is all about building mass and strength in the lower body. Squats and leg presses are the foundation, providing heavy, compound movements that target all major leg muscles. Leg curls and lunges further isolate the hamstrings and glutes, while calf raises ensure no muscle is left behind.
- Squats: 4 sets of 6-8 reps
- Leg Press: 4 sets of 10-12 reps
- Leg Curls: 4 sets of 10-12 reps
- Lunges: 3 sets of 10-12 reps per leg
- Calf Raises: 4 sets of 15-20 reps
Day 4: Chest and Back
This day you have to revisit chest and back with variations to keep the muscles challenged. The incline barbell press and decline bench press provide different angles of stimulation, while T-bar rows and bent-over rows continue to build back thickness and width.
- Incline Barbell Press: 4 sets of 6-8 reps
- Cable Crossovers: 4 sets of 10-12 reps
- T-Bar Rows: 4 sets of 8-10 reps
- Dumbbell Pullovers: 3 sets of 10-12 reps
- Decline Bench Press: 3 sets of 8-10 reps
- Bent Over Rows: 4 sets of 8-10 reps
Day 5: Shoulders and Arms
The Arnold Press, a variation of the military press, is a standout shoulder exercise that targets all three heads of the deltoid. Front raises and upright rows add variety, while preacher curls and skull crushers isolate the biceps and triceps effectively.
- Arnold Press: 4 sets of 6-8 reps
- Front Raises: 4 sets of 10-12 reps
- Preacher Curls: 4 sets of 8-10 reps
- Skull Crushers: 4 sets of 8-10 reps
- Upright Rows: 3 sets of 8-10 reps
- Concentration Curls: 3 sets of 10-12 reps
Day 6: Legs
Legs are revisited with exercises that emphasize different aspects of the lower body. Hack squats and Romanian deadlifts shift the focus slightly, while leg extensions and glute bridges target specific muscles for balanced leg development.
- Hack Squats: 4 sets of 8-10 reps
- Romanian Deadlifts: 4 sets of 8-10 reps
- Leg Extensions: 4 sets of 10-12 reps
- Glute Bridges: 3 sets of 10-12 reps
- Seated Calf Raises: 4 sets of 15-20 reps
Day 7: Rest/Active Recovery
The Science Behind the Arnold Split
The Arnold Split aligns closely with the principles of hypertrophy, the process of increasing muscle size. Hypertrophy is driven by three primary factors: mechanical tension, muscle damage, and metabolic stress. The Arnold Split effectively incorporates all three:
- Mechanical Tension: The use of heavy compound movements like squats, bench presses, and deadlifts places significant tension on the muscles, essential for strength and size gains.
- Muscle Damage: By training each muscle group twice a week, the Arnold Split induces microtrauma in the muscle fibers, which is then repaired and rebuilt stronger during recovery.
- Metabolic Stress: High-volume training with shorter rest periods leads to an accumulation of metabolic byproducts (like lactic acid),which has been shown to contribute to muscle growth.
- The Arnold Split’s high frequency allows for repeated bouts of muscle stimulation, which can lead to enhanced protein synthesis and muscle growth over time. This routine also requires careful attention to recovery, nutrition, and sleep to prevent overtraining and ensure optimal results.
Benefits of the Arnold Split
The Arnold Split’s primary benefit is its high volume and frequency, which can lead to significant muscle hypertrophy when coupled with proper nutrition and recovery. The routine’s emphasis on compound exercises ensures that you’re building overall strength and functional muscle, not just aesthetics.
The split fosters a mental discipline that’s essential for long-term fitness success. The routine’s structure also allows for continuous progression by incorporating variations of exercises throughout the week.
Ultimate 6-Day Workout Split For Muscle Building Diet:
To maximize muscle growth with a 6-day workout split? A proper diet is key! This guide will help you fuel your body with the right nutrients for optimal muscle building and recovery.
Protein
To build muscle, aim for 1-1.2 grams of protein per pound of body weight. Good sources include chicken, fish, eggs, tofu, and beans. This helps repair and grow muscle after intense workouts.
Carbs
Carbohydrates are your main energy source. Stick to 2-3 grams per pound of body weight. Focus on whole grains, fruits, and vegetables to fuel your workouts and speed up recovery.
Fats
Healthy fats are essential for hormone production and overall health. Include fats like avocados, nuts, seeds, and olive oil. Aim for 0.3-0.4 grams per pound of body weight.
Meal Timing
For optimal results, eat a balanced meal of protein and carbs 30-60 minutes before and after workouts to boost performance and recovery.
Supplements
Consider supplements like whey protein (20-30g post-workout) and creatine (3-5g daily) to support muscle growth and strength.
Hydration
Drink at least 3-4 liters of water daily to stay hydrated and improve performance during workouts.
How to Personalise the Arnold Split
For beginners, it’s advisable to start with a reduced frequency, such as a three or four-day version of the Arnold Split, gradually building up to the full 6 days as strength and endurance improve.
Intermediate lifters can experiment with variations in rep ranges, rest periods, or exercise selection to target specific weaknesses or goals. Advanced lifters can increase the intensity further by incorporating techniques like supersets,
drop sets, or adding additional accessory exercises.
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Parting Thought
The Arnold Split is a powerful tool for anyone serious about building muscle and strength. Its high-volume, high-frequency approach, inspired by one of the greatest bodybuilders of all time, offers an effective way to push your physical limits and achieve impressive results. But, like any advanced routine, it requires a solid foundation of training experience, proper recovery, and nutrition to be truly effective.
Whether you’re aiming to compete in bodybuilding or simply want to challenge yourself, the Arnold Split is a tried-and-true method to achieve your fitness goals, representing the relentless spirit of Arnold Schwarzenegger himself.
