The Arnold Split: 6-Day Bodybuilding Routine
The Arnold split is a classic high-volume bodybuilding routine named after Arnold Schwarzenegger. It trains each muscle twice a week across six days with a lot of exercises — powerful for advanced lifters, but too much for most beginners.
How the Arnold split works
The Arnold split pairs muscle groups across a six-day week, training each muscle roughly twice:
- Day 1 and 4: Chest and Back
- Day 2 and 5: Shoulders and Arms
- Day 3 and 6: Legs
Day 7 is rest. Chest and back are trained together (often supersetted), which is a signature of the routine.
The volume
This is a high-volume plan. Each session includes several exercises per muscle across many sets, and each muscle is hit twice weekly, so weekly training volume is very high. That volume is a big part of why it builds muscle — but it also demands the recovery capacity of an experienced, well-fed lifter.
Who it is for
The Arnold split suits advanced bodybuilders who can train six days a week, recover well and have the work capacity for high volume. It is not a good fit for beginners, busy people, or anyone whose recovery, sleep or nutrition is not dialed in. Newer lifters grow better on lower-volume, higher-frequency plans like push/pull/legs or an upper/lower split.
Making it work
If you run it, manage fatigue carefully:
- Keep most sets short of failure so you can recover across six days — see reps in reserve.
- Eat and sleep like it is part of the program.
- Rotate exercises and build in periodic deloads.
Track everything so you can confirm you are progressing, not just accumulating fatigue.
Is more always better?
The Arnold split shows that high volume can build a lot of muscle, but more is not automatically better. Volume only helps up to your ability to recover from it. Most lifters get excellent results from far less, done consistently. Treat the Arnold split as an advanced option once you have maximized simpler, more sustainable programs.
- The Arnold split is a 6-day, high-volume bodybuilding routine.
- It trains chest and back together, shoulders and arms, then legs.
- Each muscle is trained about twice a week with lots of exercises.
- It suits advanced lifters with strong recovery, not beginners.
- More volume only helps up to your capacity to recover from it.
Frequently asked questions
Is the Arnold split good for beginners?
No. Its high volume and six training days are too much for most beginners to recover from. New lifters progress better on simpler plans like full-body, upper/lower or push/pull/legs.
How many days a week is the Arnold split?
Six training days with one rest day, pairing chest and back, shoulders and arms, and legs, each trained about twice a week.
Does the Arnold split build muscle?
Yes, for lifters who can recover from its high volume. That volume drives growth, but only if your sleep, nutrition and recovery can keep up.
Can I do the Arnold split on fewer days?
If you cannot train six days, you are better off choosing a program designed for your available days, such as a 4-day upper/lower or push/pull/legs, rather than cramming the Arnold split into fewer sessions.
Related guides
Push Pull Legs (PPL): The Complete Guide
The Push Pull Legs split explained: how it works, a full 6-day and 3-day PPL routine, who it suits, and how to progress for muscle and strength.
The Upper/Lower Split: A 4-Day Routine That Works
The upper/lower split explained: a balanced 4-day routine that trains each muscle twice a week. Full workout template, pros and cons, and how to progress.
The Bro Split: Does Training One Muscle Per Day Work?
The bro split explained: training one muscle group per day. Does it build muscle, who it suits, the pros and cons, and a sample 5-day routine.
Training Volume for Muscle Growth: How Many Sets?
How many sets per muscle per week build the most muscle? A practical guide to training volume, the optimal range, and how to add volume without overtraining.
This guide is general educational information, not medical advice. Train within your ability and consult a qualified professional before starting a new program if you have an injury or health condition.
← All guides