The Arnold split is a six-day training plan built around three sessions: chest and back, shoulders and arms, and legs, each done twice a week. It is named for Arnold Schwarzenegger, who is widely reported to have trained six days a week, sometimes twice a day. The structure gives every major muscle two sessions a week, but it takes six gym days to do it. To our knowledge, no published trial has tested the Arnold split itself, so this guide looks at the research on its building blocks, how to set it up, a complete routine, and how to adapt it if six days is too many.
At a Glance
- Structure: chest and back, shoulders and arms, legs, then repeat, with one rest day a week.
- Frequency: each muscle group is trained twice a week, about 72 to 96 hours apart.
- Session length: the routine below typically takes about 60 to 80 minutes.
- Main drawbacks: six training days, and overlapping fatigue between sessions.
What the Arnold Split Is
The plan has three sessions that repeat. Chest and back pairs pressing and pulling muscles that work in opposition. Shoulders and arms puts the deltoids, biceps, and triceps together. Legs covers the quadriceps, hamstrings, glutes, and calves, and is often combined with lower-back work.
One common claim is that pairing chest and back keeps the shoulders and arms fresh for the next day. That is only partly true. Pressing exercises use the shoulders and triceps, and rows and pulldowns use the biceps, so your shoulders and arms session on Tuesday begins with some fatigue from Monday. This overlap is the most practical drawback of the split, and the reason the routine below limits direct arm work on the chest and back days.
Scheduling the Six-Day Week
| Day | Session |
|---|---|
| Monday | Chest and back A |
| Tuesday | Shoulders and arms A |
| Wednesday | Legs A |
| Thursday | Chest and back B |
| Friday | Shoulders and arms B |
| Saturday | Legs B |
| Sunday | Rest |
Each session repeats three days later, which spaces training for the same muscles about 72 hours apart, or 96 hours across the weekend. If six consecutive training days is too much, use a rolling schedule: complete the next session in the order whenever you reach the gym, and take a rest day whenever you need one. You do not have to fit all six sessions into seven days.
What the Research Says About Setting It Up
Training frequency
A 2019 meta-analysis of 25 studies found no significant difference in muscle growth between higher and lower training frequencies when weekly volume was equal. When volume was not equated, higher frequencies were modestly favored, but the difference between once and three or more times a week was small (Schoenfeld et al., 2019). Training each muscle twice a week is therefore a reasonable setup, but it is not required, and it is the volume you can recover from that matters most.
Weekly volume
A meta-analysis of weekly set volume found a graded dose-response: more weekly sets were linked to more growth, although even low volumes (four or fewer weekly sets per muscle group) produced substantial gains (Schoenfeld et al., 2017a). The Arnold split spreads sets across two sessions, which suits higher weekly volumes. The routine below provides roughly 6 to 18 direct sets for most muscle groups, near the upper end of what many programs use, so beginners and anyone short on recovery should cut sets.
Reps and load
A meta-analysis of studies in which every set was taken to momentary failure found similar muscle growth with lighter and heavier loads, while one-repetition-max strength improved more with heavier loads (Schoenfeld et al., 2017b). That is the reasoning behind the routine's pattern: heavier sets of about 6 to 10 reps on the first exposure of each muscle, and moderate-to-high reps on the second.
How close to failure
Training to failure was not required for strength or muscle gains in a meta-analysis, and it did not appear harmful either, although a subgroup analysis of resistance-trained lifters showed a small hypertrophy advantage for failure (Grgic et al., 2022). A second review found no evidence that going to momentary failure beats stopping short (Refalo et al., 2023). On a six-day plan, leaving one to three reps in reserve on most sets is a sensible way to manage fatigue, with the last set of isolation exercises taken closer to failure.
Rest between sets
In an eight-week trial of 21 resistance-trained men, resting three minutes between sets produced greater strength and thigh-muscle thickness gains than resting one minute (Schoenfeld et al., 2016). The trial was small, so treat it as a reason not to rush heavy sets. Rest about two to three minutes after heavy compound lifts and roughly one to two minutes after isolation exercises. Supersetting arm exercises, such as biceps with triceps, is an option for saving time.
Progression
Use double progression. Work within the listed rep range, and when you reach the top of the range on every set with clean form, add the smallest available load and return to the bottom of the range. Keep the same exercises for several weeks so you can see whether your numbers are climbing.
A Complete Six-Day Arnold Split Routine
The exercise selection and set counts below are practical suggestions, not a research-tested program. Warm up with a few lighter sets of your first exercise each day. The A sessions use heavier loads, and the B sessions use moderate loads and higher reps.
Chest and back A (Monday)
| Exercise | Sets × reps |
|---|---|
| Barbell bench press | 4 × 6-8 |
| Barbell row | 4 × 6-8 |
| Incline dumbbell press | 3 × 8-10 |
| Pull-up or lat pulldown | 3 × 8-12 |
| Cable fly | 2 × 10-15 |
| Seated cable row | 3 × 10-12 |
Shoulders and arms A (Tuesday)
| Exercise | Sets × reps |
|---|---|
| Overhead press | 4 × 6-10 |
| Dumbbell lateral raise | 3 × 12-20 |
| Rear-delt fly | 3 × 12-15 |
| Barbell curl | 3 × 8-12 |
| Close-grip bench press | 3 × 6-10 |
| Overhead triceps extension | 3 × 8-12 |
Legs A (Wednesday)
| Exercise | Sets × reps |
|---|---|
| Back squat | 4 × 6-8 |
| Romanian deadlift | 3 × 8-10 |
| Leg press | 3 × 8-12 |
| Lying leg curl | 3 × 10-15 |
| Standing calf raise | 4 × 10-20 |
Chest and back B (Thursday)
| Exercise | Sets × reps |
|---|---|
| Incline barbell or machine press | 3 × 8-12 |
| Chest-supported row | 3 × 8-12 |
| Dumbbell bench press | 3 × 10-12 |
| Lat pulldown | 3 × 10-12 |
| Cable fly | 2 × 12-15 |
| Straight-arm pulldown | 2 × 12-15 |
Shoulders and arms B (Friday)
| Exercise | Sets × reps |
|---|---|
| Dumbbell shoulder press | 3 × 8-12 |
| Dumbbell lateral raise | 3 × 15-20 |
| Face pull | 3 × 12-20 |
| Incline dumbbell curl | 3 × 10-12 |
| Hammer curl | 2 × 10-15 |
| Triceps pushdown | 3 × 10-15 |
Legs B (Saturday)
| Exercise | Sets × reps |
|---|---|
| Front squat | 3 × 8-10 |
| Barbell hip thrust | 3 × 8-12 |
| Leg extension | 3 × 12-15 |
| Seated leg curl | 3 × 10-15 |
| Seated calf raise | 4 × 10-20 |
Weekly sets this routine provides
| Muscle group | Direct sets per week |
|---|---|
| Chest | 17 |
| Back | 18 |
| Front and side shoulders | 13 |
| Rear shoulders | 6 |
| Biceps | 8 |
| Triceps | 9 |
| Quadriceps | 13 |
| Hamstrings | 9 |
| Glutes | 3 (plus work from squats and deadlifts) |
| Calves | 8 |
Biceps and triceps also get indirect work from rowing, pulling, and pressing, so their direct counts do not tell the whole story. Chest and back volume is high because both are trained on both A and B days. If you are newer to lifting or recovering poorly, drop each exercise by one set. An optional conventional deadlift can replace the Romanian deadlift on Legs A for some lifters, but it adds substantial lower-back fatigue to a plan that already trains six days.
Recovery, Protein, and Sleep
Protein. In a meta-analysis of 49 trials of protein supplementation during resistance training, extra gains in fat-free mass leveled off at total intakes of about 1.6 grams of protein per kilogram of body weight per day (Morton et al., 2018). For an 80-kilogram (176-pound) lifter, that is roughly 130 grams a day. That figure is an average, so individual needs vary, and some lifters choose to eat more. If you have kidney disease, check with your clinician before raising your protein intake.
Sleep. The American Academy of Sleep Medicine and Sleep Research Society recommend at least seven hours of sleep per night for adults on a regular basis, and link regularly sleeping less with adverse health outcomes and impaired performance (Watson et al., 2015). Six training days leave little slack, so protect your sleep.
Rest day and soreness. Use the rest day for walking or light movement. Soreness that fades within a day or two is normal. Sharp or joint pain, or soreness that keeps getting worse, is a reason to cut volume and get it checked.
Lighter weeks. Many lifters schedule a lighter week every several weeks, or take one when performance and recovery decline. This is common practice, not a research-established protocol, so follow your own signs: stalled or falling lifts, persistent soreness, or dread of sessions.
Drawbacks and How to Modify the Split
The main drawbacks are time and overlapping fatigue. Training six days a week limits flexibility, and missing a session shifts the whole sequence. Pressing and pulling fatigue carries into the shoulders and arms days, and heavy squats and hinges on two leg days can build up fatigue in the lower back and hips.
Three days a week. Run the three sessions in rotation, for example Monday chest and back, Wednesday shoulders and arms, Friday legs, then continue the order the following week. Each muscle is then trained about once a week. Because frequency matters less than weekly volume when sets are matched (Schoenfeld et al., 2019), you can keep similar weekly sets by adding a set or two per exercise.
Four or five days. Use a rolling schedule and cut sets per session while keeping the twice-weekly goal as closely as your week allows. Drop the second-round sessions you cannot fit rather than shortening every workout.
Who it suits. The split fits lifters with some training experience who can reliably train six days, enjoy longer sessions, and recover well between them. If you are new to lifting, start with a simpler plan such as full body or upper lower, and move toward this one only if you need more volume and have the time.
How It Compares With Push/Pull/Legs and Upper Lower
| Split | Typical days per week | Times each muscle is trained | How sessions are divided |
|---|---|---|---|
| Arnold split | 6 | 2 | Chest and back, shoulders and arms, legs |
| Push/pull/legs | 3 or 6 | 1 (three days) or 2 (six days) | Pushing muscles, pulling muscles, legs |
| Upper lower | 4 | 2 | Upper body vs. lower body |
The Arnold split and push/pull/legs both need six days a week to train each muscle twice. Upper lower does it in four, which is why it is easier to fit into a busy schedule. The Arnold split's trade-off is longer sessions per muscle pairing and the pressing-pulling overlap described above. There is no strong evidence that one arrangement builds more muscle than another when weekly volume is matched (Schoenfeld et al., 2019), so choose the one you can follow consistently.
Common Mistakes
- Doing the full volume right away. Start with fewer sets and add them as your recovery allows.
- Taking every set to failure. Studies have not shown a clear growth advantage over stopping a rep or two short (Grgic et al., 2022; Refalo et al., 2023).
- Heavy arm work on chest and back days. It adds to the fatigue your arms carry into the next day.
- Changing exercises every week. You cannot tell whether you are progressing if the lifts keep changing.
- Treating a missed session as lost. Pick up the rotation where you left off instead of doubling up.
Frequently Asked Questions
Can beginners do the Arnold split?
It is usually not the best starting point. The volume and six-day schedule are demanding, and beginners can progress on simpler plans. If you want to try it, use a three-day rotation with two sets per exercise.
How long should each session last?
With the routine above, expect roughly 60 to 80 minutes including warm-up. Longer sessions usually mean too many exercises or too much rest, so trim the lowest-priority exercises first.
What if I cannot recover from six sessions a week?
Move to a rolling four- or five-day schedule, cut one set from each exercise, or both. Sleep, protein, and total food intake also affect recovery, so check those before adding rest days.
References
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. Journal of Sport and Health Science, 2022. doi.org/10.1016/j.jshs.2021.01.007
- Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 2018;52(6):376-384. pubmed.ncbi.nlm.nih.gov/28698222
- Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ. Influence of resistance training proximity-to-failure on skeletal muscle hypertrophy: a systematic review with meta-analysis. Sports Medicine, 2023;53(3):649-665. pmc.ncbi.nlm.nih.gov/articles/PMC9935748
- Schoenfeld BJ, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. Journal of Strength and Conditioning Research, 2016;30(7):1805-1812. doi.org/10.1519/JSC.0000000000001272
- Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis. Journal of Sports Sciences, 2017;35(11):1073-1082. Findings summarized in the review table at pmc.ncbi.nlm.nih.gov/articles/PMC9302196
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. Journal of Strength and Conditioning Research, 2017;31(12):3508-3523. pubmed.ncbi.nlm.nih.gov/28834797
- Schoenfeld BJ, Grgic J, Krieger J. How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. Journal of Sports Sciences, 2019;37. Abstract record
- Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep, 2015;38(6):843-844. pmc.ncbi.nlm.nih.gov/articles/PMC4434546
