Arnold Split
Arnold Split is a 6-day hypertrophy training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training.
What is the Arnold Split?
Arnold Split is a 6-day hypertrophy training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Bench Press — 3–4×6–10
- Incline Press — 3×8–12
- Row — 3–4×6–12
- Pulldown — 3×8–12
- Fly + Pullover — 2–3×10–15
The defining feature is high-volume chest and back training in the same session.
- Overhead Press — 3–4×6–10
- Lateral Raise — 3–4×10–20
- Rear Delt Fly — 3×10–20
- Curl — 3×8–15
- Triceps Extension — 3×8–15
Use controlled isolation work after the primary shoulder movement.
- Back Squat — 3–4×5–10
- Romanian Deadlift — 3×6–12
- Leg Press — 3×8–15
- Leg Curl — 3×8–15
- Calf Raise — 4×10–20
Keep lower-body volume high enough to progress but recoverable across the six-day rotation.
- Incline Press — 3–4×6–10
- Dumbbell Press — 3×8–12
- Chest-Supported Row — 3–4×8–12
- Pull-Up — 3×6–12
- Fly + Pulldown — 2–3×10–15
Second exposure can use different angles and moderate-to-high reps.
- Press — 3×6–10
- Lateral Raise — 4×10–20
- Rear Delt — 3×12–20
- Curl variation — 3×8–15
- Triceps variation — 3×8–15
Prioritize execution and recovery when repeating high weekly volume.
- Squat or Hack Squat — 3–4×6–12
- Hip Hinge — 3×6–12
- Leg Extension — 3×10–15
- Leg Curl — 3×10–15
- Calves — 4×10–20
Finish the rotation with a second leg exposure and then recover before repeating.
How to use it
- Main movement patterns
- Hypertrophy-focused work
- Accessory exercises
- Manage weekly volume
Who it is for
People seeking a structured hypertrophy routine with a clear weekly schedule.
Goal
Muscle building
Progression
Progress through a combination of added reps, load and improved execution. Because the split can generate substantial volume, recovery and exercise selection matter as much as adding weight.
Accuracy note
The Arnold split has historical variations. This is a practical modernized structure inspired by the classic split, not a claim to reproduce one original routine exactly.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Arnold Split
How many days per week is the Arnold Split?
This Gym Log listing is organized as a 6-day-per-week program.
Who is the Arnold Split for?
People seeking a structured hypertrophy routine with a clear weekly schedule.
Can I track the Arnold Split in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.