Arnold Split Workout Routine
Complete Weekly Training Schedule
MONDAY - CHEST & BACK
CHEST (Incline Only)
Incline Barbell Press - Pyramid Method
- Work up to maximum weight (3 plates/315 lbs)
- Take time getting to max weight, hit as many reps as possible at 315 lbs
- Dropset (back-to-back, no rest):
- Remove 1 plate each side, add 35 lb plate (275 lbs) - max reps
- Remove 35 lb plates, add 25 lb plates (225 lbs) - max reps
- Remove 25 lb plates, leave just two 45 lb plates (135 lbs) - max reps
BACK
- Lat Pulldown (Bar) - 3 sets × 12 reps
- Seated Cable Row - 3 sets × 12 reps
- Barbell Row - 3 sets × 12 reps
- Pull-ups - 3 sets × 8 reps
Daily Cardio & Recovery
- 15 minutes high-intensity cardio (stepper or walking)
- Sauna session
TUESDAY - LEGS
QUADS
- Leg Press (Angled Machine) - 4 sets
- Work up to maximum weight, then 12+ reps
- Single Leg Extensions - 4 sets × 12 reps
- Lunges - Complete sets
HAMSTRINGS
- Hamstring Curls (Machine) - 3 sets × 12+ reps
- Focus on burn-out, not heavy weight
- Second Hamstring Machine - 3 sets × 12+ reps
- Romanian Deadlifts (Barbell) - 3 sets × 12+ reps
- Deadlift motion focusing on hamstring stretch
CALVES
- Calf Raises - 3 sets × 12+ reps (heaviest weight possible)
ABDUCTORS
- Abductor Machine - 3 sets × 12-15 reps
Daily Cardio & Recovery
- 15 minutes high-intensity cardio (stepper or walking)
- Sauna session
WEDNESDAY - SHOULDERS & ARMS
SHOULDERS
- Machine Shoulder Press - 3 sets × 8-12 reps (heavy), then burn out set
- Dumbbell Lateral Flies - 3 sets × 12+ reps
- Seated Shrugs - 3 sets × 8-12 reps
- Heaviest weight, hold for 3 seconds each rep
- Lateral Raises (Neutral Grip) - 3 sets × 12+ reps
- Hold dumbbells with fists facing each other, raise to sides
BICEPS
- Barbell Curls - 4 sets × 12-15 reps
- Hammer Curls - 4 sets × 12-15 reps
- Cable Curls - 4 sets × 12-15 reps
TRICEPS
- Straight Bar Pulldowns - 3 sets × 12-15 reps
- Cable Pulldowns - 3 sets × 12-15 reps
- Machine Triceps - 3 sets × 12-15 reps
Daily Cardio & Recovery
- 15 minutes high-intensity cardio (stepper or walking)
- Sauna session
THURSDAY - CHEST & BACK (REPEAT MONDAY)
CHEST (Incline Only)
Incline Barbell Press - Pyramid Method
- Work up to maximum weight (3 plates/315 lbs)
- Take time getting to max weight, hit as many reps as possible at 315 lbs
- Dropset (back-to-back, no rest):
- Remove 1 plate each side, add 35 lb plate (275 lbs) - max reps
- Remove 35 lb plates, add 25 lb plates (225 lbs) - max reps
- Remove 25 lb plates, leave just two 45 lb plates (135 lbs) - max reps
BACK
- Lat Pulldown (Bar) - 3 sets × 12 reps
- Seated Cable Row - 3 sets × 12 reps
- Barbell Row - 3 sets × 12 reps
- Pull-ups - 3 sets × 8 reps
Daily Cardio & Recovery
- 15 minutes high-intensity cardio (stepper or walking)
- Sauna session
FRIDAY - LEGS (REPEAT TUESDAY)
QUADS
- Leg Press (Angled Machine) - 4 sets
- Work up to maximum weight, then 12+ reps
- Single Leg Extensions - 4 sets × 12 reps
- Lunges - Complete sets
HAMSTRINGS
- Hamstring Curls (Machine) - 3 sets × 12+ reps
- Focus on burn-out, not heavy weight
- Second Hamstring Machine - 3 sets × 12+ reps
- Romanian Deadlifts (Barbell) - 3 sets × 12+ reps
- Deadlift motion focusing on hamstring stretch
CALVES
- Calf Raises - 3 sets × 12+ reps (heaviest weight possible)
ABDUCTORS
- Abductor Machine - 3 sets × 12-15 reps
Daily Cardio & Recovery
- 15 minutes high-intensity cardio (stepper or walking)
- Sauna session
SATURDAY - SHOULDERS & ARMS (REPEAT WEDNESDAY)
SHOULDERS
- Machine Shoulder Press - 3 sets × 8-12 reps (heavy), then burn out set
- Dumbbell Lateral Flies - 3 sets × 12+ reps
- Seated Shrugs - 3 sets × 8-12 reps
- Heaviest weight, hold for 3 seconds each rep
- Lateral Raises (Neutral Grip) - 3 sets × 12+ reps
- Hold dumbbells with fists facing each other, raise to sides
BICEPS
- Barbell Curls - 4 sets × 12-15 reps
- Hammer Curls - 4 sets × 12-15 reps
- Cable Curls - 4 sets × 12-15 reps
TRICEPS
- Straight Bar Pulldowns - 3 sets × 12-15 reps
- Cable Pulldowns - 3 sets × 12-15 reps
- Machine Triceps - 3 sets × 12-15 reps
Daily Cardio & Recovery
- 15 minutes high-intensity cardio (stepper or walking)
- Sauna session
SUNDAY - RECOVERY DAY
Active Recovery Only
- Stretching Session - Full body flexibility work
- 15 Minutes Cardio - Light intensity (stepper or walking)
- Sauna Session - Extended recovery time
- NO Weight Training
WEEKLY SCHEDULE SUMMARY
| Day | Focus | Cardio | Sauna |
|---|
| Monday | Chest & Back | 15 min HIIT | ✓ |
| Tuesday | Legs | 15 min HIIT | ✓ |
| Wednesday | Shoulders & Arms | 15 min HIIT | ✓ |
| Thursday | Chest & Back | 15 min HIIT | ✓ |
| Friday | Legs | 15 min HIIT | ✓ |
| Saturday | Shoulders & Arms | 15 min HIIT | ✓ |
| Sunday | Recovery & Stretch | 15 min Light | ✓ |
KEY TRAINING PRINCIPLES
Intensity Focus
- Daily high-intensity cardio maintains muscle while cutting
- Heavy compound movements followed by isolation work
- Dropsets and burnout sets for maximum muscle fatigue
Recovery Protocol
- Daily sauna sessions for recovery
- Sunday dedicated to stretching and light activity
- Consistent cardio maintains cardiovascular health
Progressive Overload
- Work up to maximum weights on compound movements
- Focus on rep ranges: 8-12 for strength, 12+ for hypertrophy
- Pyramid and dropset methods for chest training
This routine follows the classic Arnold Schwarzenegger training split, emphasizing high volume, intensity, and consistent daily activity for optimal muscle development and maintenance.