Free workout program
Arnold Split
6 days a week · Advanced friendly · About 75 minutes · Full gym
Chest + back, shoulders + arms, legs. Twice through the week.
Best for: building muscle.
Your week
- Day 1Chest & Back
- Day 2Shoulders & Arms
- Day 3Legs
- Day 4Chest & Back
- Day 5Shoulders & Arms
- Day 6Legs
- Day 7Rest
Train on any days that work for you. Keep a rest day between hard sessions when you can.
Chest & Back
6 exercisesChestBack
Bench PressBarbell4 × 6–8
- Retract shoulder blades, feet flat
- Lower bar to mid-chest
- Drive up and slightly back
Pull-UpBodyweight4 × 6–10
- Start from full dead hang
- Pull elbows down and back
- Chin clears bar, control descent
Barbell Incline Bench PressBarbell3 × 8–10
- Set bench to 45 degrees
- Lower bar to upper chest
- Keep elbows at 45 degrees
Bent Over Barbell RowBarbell3 × 8–10
- Bend knees, hinge torso forward
- Row bar to lower torso
- Squeeze shoulder blades, keep back flat
Dumbbell FlyDumbbell3 × 10–12
- Lie flat, dumbbells above chest
- Lower arms in wide arc
- Keep slight bend, squeeze chest up
Cable PulldownCable3 × 10–12
- Grip bar wider than shoulders
- Pull bar down to chest
- Squeeze shoulder blades together
Shoulders & Arms
7 exercisesShouldersBicepsTriceps
Arnold Dumbbell PressDumbbell4 × 8–10
- Start dumbbells at shoulder height, palms in
- Press up while rotating palms forward
- Lower with control back to shoulders
Dumbbell Lateral RaiseDumbbell3 × 12–15
- Slight bend in elbows
- Raise dumbbells out to shoulder height
- Lead with elbows, control the descent
Dumbbell Rear Delt RaiseDumbbell3 × 12–15
- Hinge forward, back flat
- Raise arms out to sides
- Squeeze shoulder blades at top
Barbell CurlBarbell3 × 8–10
- Pin elbows to sides
- Curl bar up without swinging
- Squeeze biceps at top
Barbell Lying Triceps Extension Skull CrusherBarbell3 × 8–10
- Lie flat, bar over chest
- Lower bar just above forehead
- Keep elbows tucked and still
Alternate Hammer CurlDumbbell3 × 10–12
- Stand, dumbbells at sides, palms in
- Curl one dumbbell to shoulder
- Keep elbows pinned to torso
Cable Pushdown (With Rope Attachment)Cable3 × 10–12
- Grip rope, elbows at sides
- Push down to full extension
- Keep upper arms stationary
Legs
6 exercisesGlutesHamstringsCalves
Barbell Full SquatBarbell4 × 6–8
- Bar across traps, feet shoulder-width
- Sit hips back and down
- Keep knees tracking over toes
Barbell Romanian DeadliftBarbell3 × 8–10
- Stand feet shoulder-width, soft knees
- Hinge hips, lower bar close
- Push hips forward, squeeze glutes
Walking LungeBody Weight3 × 10–12
- Step forward into lunge position
- Keep front knee over ankle
- Push off, alternate legs walking forward
Lever Lying Leg CurlLeverage Machine3 × 10–12
- Lie face down, heels under pad
- Curl legs toward glutes
- Keep hips on pad
Lever Standing Calf RaiseLeverage Machine4 × 10–15
- Shoulders under pads, feet shoulder-width
- Raise heels high, extend ankles
- Pause top, lower slow stretch
Hanging Leg RaiseBody Only3 × 10–15
- Hang with arms extended, legs straight
- Raise legs to 90 degrees
- Lower slowly, control the descent
Run Arnold Split in the app
- • Pick your training days. Miss one and the next workout waits for you.
- • Beginner and advanced versions, with easier swaps or extra sets.
- • Every set logged, last time's numbers shown, PRs tracked.
- • Swap any exercise you don't like.
Included with the Training and Complete plans.
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