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Arnold split workout guide
Chest/back, shoulders/arms, legs — the classic Arnold volume split explained.
The Arnold split pairs antagonistic muscle groups (chest/back, shoulders/arms) then legs. It is high volume and best for intermediates who recover well and enjoy longer sessions.
Chest & Back
Horizontal push/pull supersets
- Bench
- Rows
- Incline
- Pulldowns
- Flyes
Shoulders & Arms
Delts + arms volume
- Overhead press
- Laterals
- Curls
- Triceps
- Rear delts
Legs
Quad/ham/glute volume
- Squats
- Lunges
- Leg curl
- Leg ext
- Calves
FAQ
How often to run Arnold split?
Typically 6 days (each day twice). Drop to 3 days if recovery lags.
Estimates only — not medical advice. Results vary with technique, sleep, and nutrition.