Arnold Split Workout

What is the Arnold Split?

The Arnold Split is a training structure made famous by Arnold Schwarzenegger during his competitive bodybuilding career. It pairs Chest with Back, Shoulders with Arms, and gives Legs their own day, with each pairing trained twice per week across six training days.

Why does the Arnold Split pair chest with back?

Training opposing muscle groups together allows you to use heavier weights because the back muscles stabilise during pressing and vice versa. This pairing creates a massive upper body pump and is more time-efficient than training them separately. The shoulder/arms day combines overhead pressing with direct arm work.

Who should do the Arnold Split?

The Arnold Split is best for intermediate to advanced lifters who have built up their work capacity and can handle six training days per week. Keep sets per muscle group in the 16-22 range per week and adjust based on your recovery. Natural lifters can get excellent results with this split when volume is managed properly.