WorkoutFebruary 1, 2026· 7 min read

The Arnold Split: A 6-Day Bodybuilding Program Built for Maximum Size

The Arnold Split is the legendary 6-day routine developed by Arnold Schwarzenegger. Here's how it works, who it's for, and a complete sample week.

Arnold Schwarzenegger is the most iconic bodybuilder of all time, and the split he trained with is still used by serious lifters worldwide. The Arnold Split is a 6-day routine that trains each muscle group twice per week with high volume — built for one purpose: maximum muscle size.

The Split

•Monday: Chest and Back
•Tuesday: Shoulders and Arms
•Wednesday: Legs
•Thursday: Chest and Back (repeat)
•Friday: Shoulders and Arms (repeat)
•Saturday: Legs (repeat)
•Sunday: Rest

Why Chest and Back Together?

Pairing chest and back is a classic Arnold technique called antagonist supersets. When you work the chest, the back muscles are resting, and vice versa. This lets you train both with more volume in the same session without losing performance. It also creates a massive pump — both muscles are engorged with blood simultaneously.

Sample Chest and Back Day

•Bench Press — 4 sets × 8-10 reps, superset with
•Wide-Grip Pull-Up — 4 sets × max reps
•Incline Dumbbell Press — 3 sets × 10-12 reps, superset with
•Seated Cable Row — 3 sets × 10-12 reps
•Cable Crossover — 3 sets × 12-15 reps, superset with
•Straight-Arm Pulldown — 3 sets × 12-15 reps

Sample Shoulders and Arms Day

•Barbell Overhead Press — 4 sets × 8-10 reps
•Dumbbell Lateral Raise — 3 sets × 12-15 reps
•Barbell Curl — 3 sets × 8-10 reps
•Skull Crusher — 3 sets × 10-12 reps
•Incline Dumbbell Curl — 3 sets × 10-12 reps
•Overhead Tricep Extension — 3 sets × 10-12 reps
•Concentration Curl — 2 sets × 12-15 reps

Who Is This For?

The Arnold Split is for intermediate to advanced lifters who can handle high volume and recover from 6 days of training per week. If you're a beginner or can't recover from 4 days per week, this will overtrain you. It demands significant time commitment — each session runs 60–90 minutes. But for dedicated lifters who want maximum size, it delivers.

Nutrition Requirements

You cannot run this program in a significant caloric deficit. The volume is too high. Eat at maintenance to a moderate surplus (200–400 calories above TDEE), prioritize protein (0.8–1g per lb), and sleep 8+ hours.