Arnold 6-day

Arnold Schwarzenegger's famous 6-day double split. Chest+Back / Shoulders+Arms / Legs twice a week. High volume, advanced only.

The source app labels this plan as Advanced and places it in Hypertrophy.

6 training days per week: Chest + Back, Shoulders + Arms, Legs, Chest + Back, Shoulders + Arms, Legs.

• Bench Press
• Incline Dumbbell Press
• Dip
• Pull-Up
• Pendlay Row
• Seated Cable Row
• Overhead Press
• Arnold Press
• Dumbbell Lateral Raise
• Barbell Curl
• Preacher Curl
• Close-Grip Bench Press
• Rope Triceps Pressdown
• Back Squat
• Leg Press
• Romanian Deadlift
• Lying Leg Curl
• Standing Calf Raise

• Chest + Back A: 90 min, 6 exercises
• Shoulders + Arms A: 90 min, 7 exercises
• Legs A: 80 min, 5 exercises
• Chest + Back B: 90 min, 5 exercises
• Shoulders + Arms B: 90 min, 6 exercises
• Legs B: 80 min, 5 exercises

Progress by improving control first, then reps, then load. Keep technique stable before increasing intensity.

Leave at least one easier day after the hardest lower-body or conditioning session when possible.

Use loads you can control, warm up the primary movement patterns, and stop a set when form changes meaningfully.

Beginners can reduce one set per exercise, extend rest periods, or use simpler variations while keeping the weekly rhythm intact.