Arnold Split: The Bodybuilding Classic's Training Plan
Chest and back, shoulders and arms, legs – twice a week: the Arnold split is named after Arnold Schwarzenegger. Here is how it works and who it suits.
By TrackRaise Redaktion · · updated · 3 min read
The Arnold split is named after Arnold Schwarzenegger, who trained along these lines during his competition years. It divides the body across three days – and runs through them twice a week. What makes it special: chest and back share a day, and so do shoulders and arms.
The structure
| Day | Training |
|---|---|
| 1 and 4 | Chest and back |
| 2 and 5 | Shoulders and arms |
| 3 and 6 | Legs (and core) |
| 7 | Rest |
Pairing chest and back has a reason: the two muscle groups work in opposition – one pushes, the other pulls. That lets you train them alternately while the other one briefly recovers.
Tip: set up the three training days as plans in the TrackRaise app – so you keep track of your weights despite the many exercises.
Sample plan
Chest and back
| Exercise | Sets × reps |
|---|---|
| Bench press | 4 × 6–10 |
| Pull-up | 4 × 6–10 |
| Incline dumbbell press | 3 × 8–12 |
| Barbell row | 3 × 8–12 |
| Dips | 3 × 8–12 |
| Lat pulldown | 3 × 10–12 |
Shoulders and arms
| Exercise | Sets × reps |
|---|---|
| Standing overhead press | 4 × 6–10 |
| Lateral raise | 3 × 12–15 |
| Face pull | 3 × 12–15 |
| Barbell curl | 3 × 8–12 |
| Cable triceps pushdown | 3 × 10–12 |
| Hammer curl | 3 × 10–12 |
Legs
| Exercise | Sets × reps |
|---|---|
| Squat | 4 × 6–10 |
| Romanian deadlift | 3 × 8–10 |
| Leg press | 3 × 10–12 |
| Lying leg curl | 3 × 10–12 |
| Leg extension | 3 × 12–15 |
| Standing calf raise | 4 × 12–15 |
Who is the Arnold split for?
For advanced lifters who can train six days a week and recover well from it. If you're short on time, under a lot of stress or low on sleep, fewer training days usually bring more progress. Many people use the Arnold split for just a few weeks as an intense phase.
Tips
- Dose the volume: the plans from Arnold's era had a huge number of sets. For most people the numbers above are plenty.
- Rest: 2–3 minutes on heavy compound lifts, 60–90 seconds on accessories.
- Alternate: on chest and back days you can alternate a pressing and a pulling exercise to save time.
- Take your rest day seriously: with six training days it's essential.
Common mistakes
- Starting too early: without a solid base, the high volume quickly leads to overload.
- Neglecting legs: leg day is as much a part of the plan as the other two.
- No progression: even with high volume, you need more weight or reps over time.
Frequently asked questions
Do I have to train six days a week?
The classic Arnold split is designed that way. With three days a week each muscle is trained only once – another split often works better for that.
Is the Arnold split suitable for beginners?
Not really. The volume is high, and beginners progress faster with a full-body plan.
Why chest and back together?
The muscles work in opposition (pushing and pulling). That lets you alternate them and save time.
The TrackRaise editorial team writes about strength training, exercises and programming – practical and easy to follow.
