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All workout plans

6-Day Arnold Split

Muscle buildingAdvanced

Chest and back together, shoulders and arms together, legs on their own — three sessions run twice a week.

At a glance

Frequency
6× a week
Split
Body-part split
Session length
Up to 50 min
Weekly volume
≈130 working sets

Equipment

GymBarbellDumbbellBodyweightMachineCableSled

Where the week's sets go

  • Legs34 sets · 26%
  • Arms28 sets · 22%
  • Shoulders22 sets · 17%
  • Chest20 sets · 15%
  • Back20 sets · 15%
  • Core6 sets · 5%

3 workouts rotated across 6 sessions a week — run them in order and start again.

A week on this plan

  1. Sunrest day
  2. MonChest & Back
  3. TueShoulders & Arms
  4. WedLegs
  5. ThuChest & Back
  6. FriShoulders & Arms
  7. SatLegs

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 3

Chest & Back

Pressing and pulling, alternated · 6 exercises · Up to 39 min

  • Superset A · Run these back to back, and rest after the last one.

    • Barbell bench pressChest · Barbell4× 6–10 reps3 min restPaired with the row: press, row, then rest. It is what makes the session fit in an hour.
    • Barbell bent over rowUpper back · Barbell4× 6–10 reps3 min rest

  • Superset B · Run these back to back, and rest after the last one.

    • Dumbbell incline bench pressChest · Dumbbell3× 8–12 reps2 min rest
    • Cable lat pulldown full range of motionLats · Cable3× 8–12 reps2 min rest

  • Superset C · Run these back to back, and rest after the last one.

    • Lever seated flyChest · Machine3× 12–15 reps1 min rest
    • Cable seated rowUpper back · Cable3× 12–15 reps1 min rest

Workout 2 of 3

Shoulders & Arms

Delts, biceps, triceps · 7 exercises · Up to 47 min

    • Barbell seated overhead pressFront delts · Barbell4× 6–10 reps2 min 30 s rest
    • Dumbbell lateral raiseSide delts · Dumbbell4× 12–20 reps1 min rest
    • Cable face pullRear delts · Cable3× 15–20 reps1 min rest

  • Superset A · Run these back to back, and rest after the last one.

    • Barbell curlBiceps · Barbell4× 8–12 reps1 min 30 s rest
    • Barbell close-grip bench pressTriceps · Barbell4× 8–12 reps1 min 30 s rest

  • Superset B · Run these back to back, and rest after the last one.

    • Dumbbell hammer curlBiceps · Dumbbell3× 10–15 reps1 min rest
    • Cable triceps pushdown (v-bar)Triceps · Cable3× 12–15 reps1 min rest

Workout 3 of 3

Legs

Quads, hamstrings, calves, abs · 6 exercises · Up to 52 min

    • Barbell full squatQuads · Barbell4× 6–10 reps3 min rest
    • Barbell romanian deadliftGlutes · Barbell3× 8–10 reps2 min 30 s rest
    • Sled 45° leg pressQuads · Sled3× 10–15 reps2 min rest
    • Lever lying leg curlHamstrings · Machine3× 10–15 reps1 min 30 s rest
    • Barbell standing calf raiseCalves · Barbell4× 10–15 reps1 min rest
    • Hanging leg raiseAbs · Bodyweight3× 8–12 reps1 min rest

How to progress

Three workouts through six days, so every muscle is trained twice. Alternate a heavier week in the six-to-ten range with a lighter one in the twelve-to-fifteen, and take a deload every sixth week.

Start this plan

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  • 55-Day Bro SplitOne body part a day — chest, back, shoulders, legs, arms. Every muscle gets a session of its own and a full week to recover.5 daysMuscle buildingIntermediateFull gym50 min
  • 4Upper Body SpecialisationThree upper-body days and one maintenance leg day: chest, back, shoulders and arms each get a session of their own while the legs hold what they have.4 daysMuscle buildingIntermediateFull gym50 min
  • 3Home GlutesThree 30-minute glute sessions with a loop band and a long band, a floor and a chair. Bridges and thrusts for the big glute muscle, hinges for the glutes and hamstrings together, and abduction work for the side of the hip that gives it shape and keeps the knees healthy.3 daysMuscle buildingBeginnerHome kit30 min
  • 66-Day Push / Pull / LegsPush, pull and legs twice a week — the highest-volume way to run the split, and the one that needs your sleep and food in order.6 daysMuscle buildingAdvancedFull gym50 min