The Arnold split is an advanced routine that should only be done by lifters who have been training for at least two years. Volume is high, with three to four sets for most exercises, and anywhere from 6-25 reps in a set. The typical muscle group breakdown of the Arnold split is chest and back, shoulders and arms, and legs. With the Arnold split, you work out six days per week and train each muscle group twice per week. It’s a high-volume, high-frequency routine that’s not for the faint of heart but can deliver big results if you stick with it. The Arnold split is a workout split that Arnold followed whenever he was preparing for a bodybuilding contest. I’ll also discuss various ways to program the Arnold split and provide a sample Arnold split workout at the end. In this article, I’ll provide a brief overview of the Arnold split, discuss its pros and cons, and talk about who should and shouldn’t do the Arnold split. Because of its high amount of volume, it’s only for advanced lifters. It’s a muscle-building program that’s designed to help you increase muscle mass and improve your physique. What is the Arnold split? The Arnold split is a six-day workout split in which you train the chest and back, shoulders and arms, and legs twice per week. It’s one of the reasons why the Arnold split, which helped him win seven Mr. He’s one of the most successful bodybuilders of all time, and lots of bodybuilders today look up to him. It’s impossible to think of bodybuilding without thinking of Arnold Schwarzenegger.
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