# Arnold Split – 6-Day (Chest & Back / Shoulders & Arms / Legs)

> The split Arnold Schwarzenegger made famous: chest with back, shoulders with arms, then legs, twice a week. Opposing-muscle supersets, drop sets and failure sets throughout.

Goal: Muscle Gain · Level: Advanced · Equipment: Barbell، Dumbbells، Cables، Machine، Bench، Pull-Up Bar · 6 days/week · ~65 min/session · 8 weeks

Interactive version (free): https://stay-active.app/templates/adv-arnold-split-gym

_Updated 10 October 2026_

## Who is this plan for?

The Arnold split pairs opposing muscles: chest with back, biceps with triceps. That lets you superset them, resting one while you work the other, so the sessions pack in a lot of volume. Each pairing comes round twice a week, for six sessions in total.

Every day opens with straight sets on the heaviest lifts: bench press and pull-ups, overhead press, squats. Then the supersets start. On chest and back days, a press is paired with a row and a fly with a pulldown. On shoulders and arms days, curls are paired with triceps work. Each day finishes with a drop set or a set to failure on an isolation move.

It is demanding: around 16-20 sets per muscle per week. That works for experienced lifters who recover well, and it is too much for most people with less than two years of consistent training.

Run the six days in order and rest on the seventh. Take a lighter week every 5-6 weeks.

## The full 6-day plan: exercises, sets and reps

### Day 1 – Chest & Back A

- **Barbell Bench Press** — 4 sets × 6-8 reps, rest 150s
- **Pull-Up** — 4 sets × 6-10 reps, rest 120s
- **Dumbbell Incline Press** — 3 sets × 10 reps, rest 90s, superset A
- **Machine Seated Row** — 3 sets × 10 reps, rest 90s, superset A
- **Cable Crossover** — 3 sets × 12-15 reps, rest 60s, superset B
- **Cable Straight-Arm Pulldown** — 3 sets × 12-15 reps, rest 60s, superset B
- **Dumbbell Pullover** — 2 sets × 12 reps, rest 60s, last set to failure

### Day 2 – Shoulders & Arms A

- **Barbell Overhead Press** — 4 sets × 6-8 reps, rest 150s
- **Dumbbell Lateral Raise** — 4 sets × 12-15 reps, rest 60s, drop set on the last set
- **Barbell Curl** — 3 sets × 8-10 reps, rest 90s, superset A
- **Skull Crusher** — 3 sets × 8-10 reps, rest 90s, superset A
- **Dumbbell Hammer Curl** — 3 sets × 12 reps, rest 60s, superset B
- **Cable Rope Pushdown** — 3 sets × 12 reps, rest 60s, superset B
- **Machine Reverse Pec Deck** — 3 sets × 15 reps, rest 60s, last set to failure

### Day 3 – Legs A

- **Barbell Squat** — 4 sets × 6-8 reps, rest 180s
- **Romanian Deadlift** — 3 sets × 8 reps, rest 150s
- **Machine Leg Press** — 3 sets × 12 reps, rest 120s, last set to failure
- **Machine Leg Extension** — 3 sets × 15 reps, rest 60s, drop set on the last set
- **Machine Seated Leg Curl** — 3 sets × 12 reps, rest 60s
- **Smith Machine Calf Raise** — 4 sets × 12 reps, rest 60s

### Day 4 – Chest & Back B

- **Barbell Incline Bench Press** — 4 sets × 8 reps, rest 150s
- **T-Bar Row** — 4 sets × 8-10 reps, rest 120s
- **Dumbbell Bench Press** — 3 sets × 10 reps, rest 90s, superset A
- **Dumbbell Single-Arm Row** — 3 sets × 10 per arm, rest 90s, superset A
- **Machine Pec Deck** — 3 sets × 12-15 reps, rest 60s, superset B
- **Cable Lat Pulldown** — 3 sets × 12 reps, rest 60s, superset B
- **Push-Up** — 2 sets × 12-20 reps, rest 60s, last set: as many reps as possible

### Day 5 – Shoulders & Arms B

- **Dumbbell Shoulder Press** — 4 sets × 8-10 reps, rest 120s
- **Cable Lateral Raise** — 3 sets × 15 reps, rest 60s, drop set on the last set
- **Dumbbell Incline Curl** — 3 sets × 10 reps, rest 90s, superset A
- **Cable Rope Overhead Triceps Extension** — 3 sets × 12 reps, rest 90s, superset A
- **Cable Biceps Curl** — 3 sets × 12 reps, rest 60s, superset B
- **Cable Triceps Pushdown** — 3 sets × 12 reps, rest 60s, superset B
- **Cable Face Pull** — 3 sets × 15 reps, rest 60s

### Day 6 – Legs B

- **Barbell Front Squat** — 4 sets × 6-8 reps, rest 180s
- **Barbell Hip Thrust** — 3 sets × 10 reps, rest 120s
- **Dumbbell Bulgarian Split Squat** — 3 sets × 10 per leg, rest 90s
- **Machine Prone Leg Curl** — 3 sets × 12 reps, rest 60s, last set to failure
- **Machine Seated Calf Raise** — 4 sets × 15 reps, rest 45s, drop set on the last set

## Frequently asked questions

### How many days a week is the Arnold Split 6-Day plan, and how long are the workouts?

The Arnold Split 6-Day plan is 6 days a week, with sessions of about 65 minutes, over 8 weeks.

### What equipment do I need for the Arnold Split 6-Day plan?

The Arnold Split 6-Day plan uses a barbell, dumbbells, a cable machine, gym machines, a bench and pull-up bar.

### Is the Arnold Split 6-Day plan good for beginners?

The Arnold Split 6-Day plan is an advanced plan for experienced lifters. If you are new to training, start with a beginner plan first.

### Is the Arnold Split 6-Day plan free?

Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.

### Why pair chest with back?

Opposing muscles recover while the other works, so supersets between them let you do more work in less time without hurting performance. Arnold also liked the pump of training both sides of the torso together.

### What does "last set to failure" mean?

On that exercise, do your normal sets, then on the final set keep going until you cannot complete another rep with good form. It only appears on machine, cable and isolation work, where failing a rep is safe. Never take heavy squats, deadlifts or bench presses to failure.

### How do drop sets work in the app?

When you finish the last set of an exercise marked "Drop set", the tracker adds a drop: reduce the weight by about 25% and keep going straight away with no rest. Log the drop like any other set.

### Is the Arnold Split 6-Day plan too much volume?

For many lifters, yes. If you are still sore when a muscle comes round again, or your lifts stall for two weeks, remove the last superset from each day.

## Safety notes

This is a high-volume plan for experienced lifters. Keep the opening heavy lifts one to two reps short of failure and only use techniques where the plan marks them. If your shoulders or elbows start to ache, drop one superset per session. Take a lighter week every 5-6 weeks.