Arnold Split workout program
The classic golden-era split: Chest & Back, Shoulders & Arms, then Legs, run twice a week with antagonist pairings and high volume.
The workouts
Chest & Back A
Shoulders & Arms A
- Overhead Press (Barbell)4 × 8
- Lateral Raise (Dumbbell)4 × 12
- Rear Delt Reverse Fly (Dumbbell)3 × 15
- Bicep Curl (Barbell)4 × 10
- Skullcrusher (Barbell)4 × 10
- Hammer Curl (Dumbbell)3 × 12
- Triceps Pushdown3 × 12
Legs A
- Squat (Barbell)5 × 8
- Romanian Deadlift (Barbell)4 × 10
- Leg Press (Machine)3 × 12
- Leg Extension (Machine)3 × 15
- Lying Leg Curl (Machine)3 × 12
- Standing Calf Raise (Machine)5 × 15
Chest & Back B
- Incline Bench Press (Barbell)4 × 8
- T Bar Row4 × 8
- Chest Press (Machine)3 × 10
- Lat Pulldown - Close Grip (Cable)3 × 10
- Cable Fly Crossovers3 × 15
- Dumbbell Row3 × 12
Shoulders & Arms B
- Arnold Press (Dumbbell)4 × 10
- Lateral Raise (Cable)4 × 15
- Face Pull3 × 15
- Preacher Curl (Barbell)3 × 10
- Overhead Triceps Extension (Cable)3 × 12
- Concentration Curl3 × 12
- Triceps Dip (Weighted)3 × 10
Legs B
- Front Squat4 × 8
- Bulgarian Split Squat3 × 10
- Hip Thrust (Barbell)3 × 10
- Seated Leg Curl (Machine)3 × 12
- Walking Lunge (Dumbbell)3 × 12
- Seated Calf Raise4 × 15
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
Arnold Split at a glance
| Goal | Muscle gain |
|---|---|
| Level | Advanced |
| Equipment | Full gym |
| Days per week | 6 |
| Length | Ongoing, run it as long as you progress |
| Exercises | 38 |
| Sets per week | about 131 |
| Session length | about 45 minutes |
| Rest between sets | 45–150 s |
Who this program is for
Advanced lifters who recover well and train six days.
How to schedule it
Train 6 days a week, for example Monday to Saturday, with Sunday off. Run the sessions in order and start again from day one when you finish the list.
Warm up with 5–10 minutes of light cardio and one or two lighter sets of the first lift before your working sets.
How to progress
Stay inside the listed rep range. Once you hit the top of the range on every set with clean form, add the smallest weight step next session (about 2.5 kg on barbell lifts, 1–2 kg on dumbbells) and build the reps back up. End most sets one or two reps short of failure.
Repto does the bookkeeping: every set shows what you lifted last time and suggests your next weight, and the rest timer starts on its own when you tick a set.
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