Classic 6-day Arnold split: Chest & Back, Shoulders & Arms, Legs & Abs — each twice per week.
Program at a glance
LevelAdvanced
CategoryBodybuilding
Workouts / week6 days
Avg. session~75 min
DurationWeekly cycle (open-ended)
Who is this program for?
This program is for experienced athletes ready for high volume and demanding intensity. Recovery, nutrition and sleep matter as much as the program itself.
Weekly plan
Day 1 — Chest & Back A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Bench Press | 4×8 | 120 sec |
| Barbell Incline Bench Press | 4×8 | 120 sec |
| Dumbbell Fly | 4×10 | 90 sec |
| Weighted Pull Up | 4×8 | 120 sec |
| Barbell Bent-Over Row | 4×8 | 120 sec |
| Barbell Deadlift | 3×6 | 180 sec |
| Dumbbell Pullover | 3×10 | 90 sec |
Day 2 — Shoulders & Arms A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Standing Military Press (Without Rack) | 4×8 | 120 sec |
| Dumbbell Lateral Raise | 4×10 | 90 sec |
| Barbell Upright Row | 4×10 | 90 sec |
| Barbell Curl | 4×8 | 90 sec |
| Dumbbell Incline Curl | 3×10 | 90 sec |
| EZ Bar Skull Crusher | 4×8 | 90 sec |
| Barbell Wrist Curl | 3×12 | 90 sec |
Day 3 — Legs & Abs A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 5×8 | 180 sec |
| Dumbbell Lunge | 4×10 | 120 sec |
| Lever Seated Leg Curl | 4×10 | 90 sec |
| Barbell Floor Calf Raise | 5×12 | 90 sec |
| Sit Up II | 4×25 | 60 sec |
Day 4 — Chest & Back B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Bench Press | 4×8 | 120 sec |
| Barbell Incline Bench Press | 4×8 | 120 sec |
| Dumbbell Fly | 4×10 | 90 sec |
| Weighted Pull Up | 4×8 | 120 sec |
| Barbell Bent-Over Row | 4×8 | 120 sec |
| Barbell Deadlift | 3×6 | 180 sec |
| Dumbbell Pullover | 3×10 | 90 sec |
Day 5 — Shoulders & Arms B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Standing Military Press (Without Rack) | 4×8 | 120 sec |
| Dumbbell Lateral Raise | 4×10 | 90 sec |
| Barbell Upright Row | 4×10 | 90 sec |
| Barbell Curl | 4×8 | 90 sec |
| Dumbbell Incline Curl | 3×10 | 90 sec |
| EZ Bar Skull Crusher | 4×8 | 90 sec |
| Barbell Wrist Curl | 3×12 | 90 sec |
Day 6 — Legs & Abs B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 5×8 | 180 sec |
| Dumbbell Lunge | 4×10 | 120 sec |
| Lever Seated Leg Curl | 4×10 | 90 sec |
| Barbell Floor Calf Raise | 5×12 | 90 sec |
| Sit Up II | 4×25 | 60 sec |
Arnold Split (6 Day) is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.