Arnold Split Workout Plan: Build Muscle and Improve Fitness
Arnold’s success was not solely due to his genetics but also his dedication to a rigorous workout program. The Arnold Split Workout: 6-Day Program is one such program that helped him achieve his goals.
This article will provide an in-depth look at the Arnold Split Workout, its benefits, and how to get started.
When it comes to bodybuilding, Arnold Schwarzenegger is a name that needs no introduction. The legendary bodybuilder and actor revolutionized the sport of bodybuilding and paved the way for modern-day fitness enthusiasts.
His dedication and hard work earned him numerous accolades, including seven Mr. Olympia titles.
Arnold Schwarzenegger Biodata and Biography |
|
| Name | Arnold Alois Schwarzenegger |
| Nick-name | Arnold, Austrian Oak, Arnie, Schwarzy |
| Sex | Male |
| Date Of Birth | 30 July 1947 |
| Age | 75 Years (as in 2022) |
| Profession / Occupation | Actor, Former Bodybuilder, Producer, Businessman, Former Politician (Austria, America, English) |
| Mother Tongue | English |
| Religion | Christian |
| Nation | Austrian-American |
| Zodiac Sign | Leo |
| Height / Weight | 6′ 3” / 106kg |
| First Movie | Hercules in New York (1970, English) |
| First Debut | Actor: Hercules in New York (1970, English) Producer: Last Action Hero (1993, English) |
| Political Party | Republican, Former 38th Governor of California |
| Money Factor | Salary: $100 million, Net Worth: $400 million Approx |
Who is Arnold Schwarzenegger?
Arnold Schwarzenegger is a former professional bodybuilder, actor, and politician. He was born in Austria in 1947 and began weightlifting at the age of 15.
Schwarzenegger won his first Mr. Universe title at the age of 20, and went on to win a total of seven Mr. Olympia titles, cementing his status as one of the greatest bodybuilders of all time.
Schwarzenegger is also known for his successful acting career, starring in blockbuster movies such as Terminator, Total Recall, and Predator. In addition to his accomplishments in bodybuilding and acting, Schwarzenegger served as the Governor of California from 2003-2011.
What is the Arnold Split Workout?
The Arnold Split is a workout program designed by Arnold Schwarzenegger, a former professional bodybuilder and actor. It is a 6-day training program that focuses on different muscle groups each day, allowing for adequate recovery time between workouts.
The program is known for its high volume and intensity, incorporating techniques such as drop sets, supersets, and giant sets to challenge the muscles and prevent plateaus.
The Arnold Split is designed to maximize muscle gains and build a symmetrical physique. The program targets the chest and back, shoulders and arms, and legs on alternating days.
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The program is suitable for intermediate to advanced lifters and requires dedication and hard work. However, with proper form, nutrition, and recovery, the Arnold Split can help individuals achieve their fitness goals and build a strong, muscular physique.
Arnold Split Workout Schedule
The 6-day workout split Arnold used is a bit of a mystery, but that does not matter. Arnold likely tweaked in Split Workout training methods countless times, given his long training journey, and his philosophy is more important than the precise combination of exercises he does.
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Let’s first take a look at his weekly Split Workout plan. Then we will explain each workout in depth:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| Chest | Delts | Legs | Chest | Delts | Legs | off |
| Back | Biceps | Abs | Back | Biceps | Abs | |
| Abs | Triceps | Abs | Triceps | |||
| Forearms | Forearms |
The Arnold Schwarzenegger Split Workout: 6-Day Program
The Arnold Split Workout is a 6-day training program designed to maximize muscle gains and build a symmetrical physique. It targets different muscle groups each day, allowing for adequate recovery time between workouts. Here is an overview of the program:
- Day 1: Chest and Back
- Day 2: Shoulders and Arms
- Day 3: Legs
- Day 4: Chest and Back
- Day 5: Shoulders and Arms
- Day 6: Legs
The program follows a high volume and high-intensity approach, with each workout consisting of 4-5 exercises per muscle group. It also incorporates different training techniques, such as drop sets, supersets, and giant sets, to challenge the muscles and prevent plateaus. read also, Cardiovascular Exercise
The Arnold Schwarzenegger Split: Look At His Split Workout Schedule
As shown in a above, the Arnold Schwarzenegger workout split consisted of three amazing workouts where he trained two and more muscle groups.
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Arnold Schwarzenegger Split Chest Workout
| Type | Exercise | Set 1 (reps) | Set 2 (reps) | Set 3 (reps) | Set 4 (reps) | Set 5 (reps) | Set 6 (reps) |
|---|---|---|---|---|---|---|---|
| Set | Bench Press (Barbell) | 30 | 20 | 12 | 10 | 8 | 6 |
| Set | Incline Bench Press (Barbell) | 15 | 12 | 10 | 8 | 6 | 6 |
| Superset | Chest Fly (Dumbbell) | 12 | 12 | 12 | 12 | 12 | – |
| Superset | Pullover (Dumbbell) | 12 | 12 | 12 | 12 | 12 | – |
| Set | Chest Dip | To Failure | To Failure | To Failure | To Failure | – | – |
Arnold Split Schwarzenegger Program for Back Workout
| Type | Exercise | Set 1 (reps) | Set 2 (reps) | Set 3 (reps) | Set 4 (reps) | Set 5 (reps) | Set 6 (reps) |
|---|---|---|---|---|---|---|---|
| Set | Wide Pull Up | To Failure | To Failure | To Failure | To Failure | To Failure | – |
| Superset | Bent Over Row | 15 | 12 | 10 | 8 | 6 | – |
| Superset | Lat Pulldown (Cable) | 15 | 12 | 10 | 8 | 6 | – |
| Set | Straight Leg Deadlift | 15 | 12 | 10 | 10 | 10 | – |
Arnold Split Schwarzenegger Exercise for Shoulders Workout
| Type | Exercise | Set 1 (reps) | Set 2 (reps) | Set 3 (reps) | Set 4 (reps) | Set 5 (reps) | Set 6 (reps) |
|---|---|---|---|---|---|---|---|
| Set | Clean and Press | 5 | 5 | 5 | 5 | 5 | – |
| Superset 1 | Shoulder Press (Dumbbell) | 15 | 12 | 10 | 8 | 8 | – |
| Superset 1 | Front Raise (Dumbbell) | 15 | 12 | 10 | 8 | 8 | – |
| Superset 2 | Lateral Raise (Dumbbell) | 15 | 12 | 10 | 8 | 8 | – |
| Superset 2 | Upright Row (Barbell) | 15 | 12 | 10 | 8 | 8 | – |
| Set | Reverse Fly (Dumbbell) | 12 | 12 | 12 | 12 | 12 | – |
Arnold Split Schwarzenegger Bicep Workout
| Type | Exercise | Set 1 (reps) | Set 2 (reps) | Set 3 (reps) | Set 4 (reps) | Set 5 (reps) | Set 6 (reps) |
|---|---|---|---|---|---|---|---|
| Set | Bicep Curl (Barbell) | 20 | 15 | 12 | 10 | 8 | 6 |
| Superset | Seated Incline Curl (Dumbbell) | 12 | 12 | 12 | 12 | – | – |
| Superset | Chin Up (Close Grip) | To failure | To failure | To failure | To failure | To failure |
The barbell curl was another foundational exercise Arnold did in the day, and that is how impressive his biceps were, and very effective. Like with many other exercises he did, Arnold enjoyed pyramiding up on barbell curls.
Arnold Split Schwarzenegger Tricep Workout
| Type | Exercise | Set 1 (reps) | Set 2 (reps) | Set 3 (reps) | Set 4 (reps) | Set 5 (reps) | Set 6 (reps) |
|---|---|---|---|---|---|---|---|
| Set | Bench Press – Close Grip (Barbell) | 20 | 15 | 12 | 10 | 8 | 6 |
| Superset | Skullcrusher (Barbell) | 12 | 12 | 12 | 12 | – | – |
| Superset | One Arm Tricep Extension (Dumbbell) | 12 | 12 | 12 | 12 | – | – |
Arnold Split Schwarzenegger Forearm Workout
| Type | Exercise | Set 1 (reps) | Set 2 (reps) | Set 3 (reps) | Set 4 (reps) | Set 5 (reps) | Set 6 (reps) |
|---|---|---|---|---|---|---|---|
| Superset | Seated Palms Up Wrist Curl | 20 | 15 | 12 | 12 | 10 | 10 |
| Superset | Seated Palms Down Wrist Curl | 20 | 15 | 12 |
Arnold Split Schwarzenegger Lower Body Workout
| Type | Exercise | Set 1 (reps) | Set 2 (reps) | Set 3 (reps) | Set 4 (reps) | Set 5 (reps) | Set 6 (reps) |
|---|---|---|---|---|---|---|---|
| Set | Squat (Barbell) | 8 to 12 | 8 to 12 | 8 to 12 | 8 to 12 | 8 to 12 | 8 to 12 |
| Set | Deadlift (Barbell) | 8 to 12 | 8 to 12 | 8 to 12 | 8 to 12 | 8 to 12 | – |
| Set | Good Morning (Barbell) | 8 to 12 | 8 to 12 | 8 to 12 | 8 to 12 | 8 to 12 | – |
| Superset | Leg Extension (Machine) | 8 to 12 | 8 to 12 | 8 to 12 | 8 to 12 | 8 to 12 | – |
| Superset | Lying Leg Curl (Machine) | 8 to 12 | 8 to 12 | 8 to 12 | 8 to 12 | 8 to 12 | – |
| Set | Standing Calf Raise (Machine) | 30 | 20 | 15 |
Arnold Split Schwarzenegger Ab Workout
| Type | Exercise | Set 1 (reps) | Set 2 (reps) | Set 3 (reps) | Set 4 (reps) | Set 5 (reps) | Set 6 (reps) |
|---|---|---|---|---|---|---|---|
| Set | Decline Crunch | 25 | 25 | 25 | 25 | 25 | – |
| Set | Cable Crunch | 25 | 25 | 25 | 25 | – | – |
Benefits of the Arnold Split Workout: 6-Day Program
The Arnold Split Workout offers several benefits, including:
- Muscle Hypertrophy: The high volume and intensity of the program stimulate muscle growth and hypertrophy, resulting in larger and more defined muscles.
- Symmetrical Physique: The program targets different muscle groups each day, ensuring that all areas of the body are worked evenly, resulting in a balanced and symmetrical physique.
- Time Efficiency: The program requires only six days per week, allowing for adequate recovery time between workouts and flexibility in scheduling.
- Variety: The program incorporates a variety of training techniques and exercises, preventing boredom and plateaus.
- Subheading 2: Tips for Starting the Arnold Split Workout: 6-Day Program
Before starting the Arnold Split Workout, it’s essential to keep in mind the following tips:
- Consult with a doctor or fitness professional to ensure the program is safe and suitable for your fitness level.
- Start with lighter weights and gradually increase as you progress through the program.
- Use proper form and technique to prevent injury and maximize muscle activation.
- Incorporate adequate rest and recovery time between workouts, including proper nutrition and sleep.
Frequently Asked Questions
Q. Can beginners do the Arnold Split Workout?
A. The Arnold Split Workout is designed for intermediate to advanced lifters. Beginners may benefit from starting with a simpler program and gradually progressing to the Arnold Split Workout.
Q. How long should each workout last?
A. Each workout should last between 60-90 minutes, depending on your fitness level and intensity.
Q. Can I make adjustments to the program?
A. The program is customizable to your fitness goals and preferences. However, it’s important to maintain the overall structure of the program to achieve optimal results.
Conclusion:
The Arnold Split Workout: 6-Day Program is an intense and challenging program that requires dedication and hard work. However, Arnold Schwarzenegger’s workout routines will leave even the most experienced bodybuilder shaking. It is an all-encompassing high-volume and even higher-intensity routine that leaves no room for slacking. Arnold was consistent and dedicated; he worked long and hard for his results.