Arnold Split
TemplateArnold Schwarzenegger's classic 3-day split. Chest/Back, Shoulders/Arms, Legs - repeat the cycle twice per week for high frequency training.
Weekly Schedule
Chest & Back
7 ex
Shoulders & Arms
7 ex
Rest
Rest Day
Legs
6 ex
Remaining days of the week are rest days
Chest & Back
Barbell Bench Press
4 x 6-8
Pull-ups
4 x 8-10
Incline Dumbbell Bench Press
3 x 8-10
Barbell Row
4 x 6-8
Dumbbell Fly
3 x 10-12
Lat Pulldown
3 x 10-12
Cable Fly
3 x 12-15
Shoulders & Arms
Overhead Press
4 x 6-8
Lateral Raise
4 x 12-15
Barbell Curl
3 x 8-10
Close Grip Bench Press
3 x 8-10
Seated Dumbbell Press
3 x 10-12
Hammer Curl
3 x 10-12
Tricep Pushdown
3 x 12-15
Rest
Rest DayThis is a rest day - no exercises needed
Rest days advance your rotation without requiring a workout
Legs
Barbell Squat
5 x 6-8
Leg Press
4 x 10-12
Leg Extension
3 x 12-15
Romanian Deadlift
4 x 8-10
Lying Leg Curl
3 x 10-12
Standing Calf Raise
4 x 12-15
Sign Up to Use This Template
Create a free account to customize and use this template