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Repigo Program

Arnold Split

A classic high-volume bodybuilding split inspired by Arnold Schwarzenegger, with each major area trained twice per week.

Updated July 19, 2026 by Repigo Team

Split Type
Arnold Split
Days Per Week
6
Workouts
6

Choose This Program If

  • You want a 6-day bodybuilding-style split.
  • You like pairing chest with back, shoulders with arms, and legs twice weekly.
  • You are an intermediate or advanced lifter who can handle higher weekly volume.

How The Program Works

The Arnold Split pairs chest with back, shoulders with arms, and legs twice per week for steady progress and balanced recovery. A simple weekly rhythm is Monday through Saturday, then rest on Sunday.

Keep 1-2 reps in reserve on most sets, use controlled technique, and increase the load when you can perform all reps with solid form. If you need more recovery, place a rest day after 2-3 hard sessions and continue the cycle from there.

Weekly Layout

  1. Day 1: Chest and Back
  2. Day 2: Shoulders and Arms
  3. Day 3: Legs
  4. Day 4: Chest and Back
  5. Day 5: Shoulders and Arms
  6. Day 6: Legs
  7. Day 7: Rest

Full Workout Plan

Day 1: Chest and Back

  • Barbell Bench Press: 4 sets x 8 reps
  • Incline Dumbbell Bench Press: 4 sets x 10 reps
  • Pull-Up: 4 sets x 8 reps
  • Barbell Bent-Over Row: 4 sets x 10 reps
  • Dumbbell Chest Fly: 3 sets x 12 reps
  • Cable Lat Pulldown: 3 sets x 12 reps

Day 2: Shoulders and Arms

  • Seated Dumbbell Shoulder Press: 4 sets x 8 reps
  • Dumbbell Lateral Raise: 4 sets x 12 reps
  • Barbell Curl: 4 sets x 10 reps
  • Dips: 4 sets x 10 reps
  • Dumbbell Hammer Curl: 3 sets x 12 reps
  • Barbell Skullcrusher: 3 sets x 10 reps

Day 3: Legs

  • Barbell Squat: 4 sets x 8 reps
  • Reverse Lunge: 3 sets x 10 reps
  • Barbell Romanian Deadlift: 4 sets x 10 reps
  • 45-Degree Sled Leg Press: 4 sets x 12 reps
  • Seated Leg Curl: 3 sets x 12 reps
  • Barbell Standing Calf Raise: 4 sets x 15 reps

Day 4: Chest and Back

  • Barbell Deadlift: 3 sets x 6 reps
  • Decline Barbell Bench Press: 4 sets x 8 reps
  • Dips: 4 sets x 10 reps
  • Single-Arm Dumbbell Row: 4 sets x 10 reps
  • Seated Cable Row: 4 sets x 10 reps
  • Cable Incline Fly: 3 sets x 12 reps

Day 5: Shoulders and Arms

  • Dumbbell Arnold Press: 4 sets x 8 reps
  • Dumbbell Front Raise: 4 sets x 10 reps
  • Barbell Reverse Curl: 4 sets x 10 reps
  • Dumbbell Overhead Triceps Extension: 4 sets x 10 reps
  • Dumbbell Concentration Curl: 3 sets x 12 reps
  • Cable Triceps Pushdown: 3 sets x 12 reps

Day 6: Legs

  • 45-Degree Sled Leg Press: 4 sets x 10 reps
  • Barbell Romanian Deadlift: 4 sets x 8 reps
  • Bulgarian Split Squat: 3 sets x 10 reps
  • Lying Leg Curl: 4 sets x 10 reps
  • Machine Leg Extension: 3 sets x 12 reps
  • Machine Seated Calf Raise: 4 sets x 15 reps

How To Progress

  • Start with loads you can control for every prescribed set and rep.
  • When you complete all sets for an exercise with solid form, add a small amount of load the next time that exercise appears.
  • If reps drop across multiple workouts or recovery feels poor, repeat the same loads or add an extra rest day before progressing.