Arnold Schwarzenegger, known as the Austrian Oak, is a globally recognized actor, politician, and professional bodybuilder. At the age of 20, Arnold became the youngest person to win the Mr. Universe title in competitive bodybuilding.
In 1968, Arnold relocated from Austria to America and went on to win five Mr. Universe titles and seven Mr. Olympia titles. He has also authored several books, including “The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding,” first published in 1985, to share his knowledge and passion for bodybuilding.
Whether you’re aiming to compete, improve your fitness, or simply gain insight into bodybuilding, many regard this book as essential. One of its most popular aspects is the detailed training programs, which cater to both beginners and advanced athletes.
What is the Arnold split?
The Arnold training split is a six-day workout program where you train each major muscle group twice weekly.
Here’s what a week of training would look like while following the Arnold split:
- Day 1 (Monday) – chest and back
- Day 2 (Tuesday) – shoulders, upper arms, and forearms
- Day 3 (Wednesday) – quads, hamstring, calves, and lower back
- Day 4 (Thursday) – chest and back
- Day 5 (Friday) – shoulders, upper arms, and forearms
- Day 6 (Saturday) – quads, hamstring, calves, and lower back
- Day 7 (Sunday) – rest
Abdominals every day
Arnold Split Spreadsheet
- Experience level: intermediate, advanced
- Program goals: gain strength, build muscle
- Training frequency: 6 days per week
- Program length: 12 weeks (can be ran indefinitely)
Principles of the Arnold Training Split include:
- Training to failure: Pushing each set to the point where you can’t complete another repetition with proper form.
- Performing 4 sets per exercise in multiple rep ranges: Varying the number of repetitions per set (e.g., 6-8 reps, 8-12 reps) to target different muscle fibers and stimulate growth.
- Performing 12 sets per muscle group: Aiming for a total of 12 sets for each muscle group, distributed across different exercises.
- Training each muscle group two to three times per week: Providing sufficient frequency to stimulate muscle growth without overtraining.
- Incorporating power training: Including explosive movements or lifting heavy weights to develop strength and power.
These principles are intended to provide a comprehensive and balanced approach to training, promoting muscle growth, strength, and overall fitness.
Here are the five main principles of the Arnold workout split:
Train to failure:
Arnold Schwarzenegger’s approach to “training to failure” in bodybuilding emphasizes the importance of pushing a set until you can no longer perform any more repetitions with proper form. This concept focuses on achieving muscular failure rather than complete exhaustion.
Muscular failure occurs when the targeted muscle group is fatigued to the point where it can no longer lift the weight effectively, even if the individual still has energy to continue. This approach is believed to ensure that all available muscle fibers within the muscle group are recruited, leading to maximum muscle stimulation and growth.
It’s important to note the distinction between muscular failure and technical failure. Technical failure occurs when form deteriorates to the point where it compromises safety or effectiveness, particularly in complex or compound movements. Bodybuilders typically aim for muscular failure rather than technical failure to minimize the risk of injury while effectively stimulating muscle growth.
Performing 4 sets per exercise in multiple rep ranges:
Arnold Schwarzenegger’s approach to warming up before a high-intensity set involves performing 1-2 sets with lighter weights and higher reps. He suggests pyramiding up in weight and down in reps for each set to gradually prepare the muscles and central nervous system for heavier weights. Here’s an example using the dumbbell bench press:
- Set 1: 15 reps with 50 lb dumbbells
- Set 2: 10-12 reps with 60 lb dumbbells
- Set 3: 8-10 reps with 65 lb dumbbells
- Set 4: 6 reps with 70-75 lb dumbbells
- Optional Set 5: 6 reps with the same weight, potentially with the help of a training partner if needed to achieve the desired number of repetitions.
This gradual increase in weight allows for better muscle activation and prepares the body for the heavier weights used during the working sets.
Performing 12 sets per muscle group:
Regarding training volume, Arnold believes that at least four sets per exercise are needed to stimulate all of the muscle fibers fully. Doing more than that risks overtraining because the total training volume is too high.
Arnold Schwarzenegger emphasizes the importance of adjusting training volume based on muscle group size and complexity when aiming for hypertrophy. He notes that smaller muscle groups like the biceps and triceps require fewer total sets to stimulate growth compared to larger muscle groups like the back or quads.
For instance, a complete biceps workout might require 9-12 sets, while working the legs could take 16-20 sets due to the involvement of multiple muscle groups in the leg area. Additionally, smaller muscle groups tend to recover faster, so performing more sets is less likely to compromise recovery compared to larger muscle groups. Adjusting the training volume based on muscle group size and recovery capacity can help optimize muscle growth and overall training effectiveness.
Training each muscle group two to three times per week:
Training each muscle group twice weekly, as in the Arnold Split, is considered more advanced as it allows for a higher frequency of muscle protein synthesis (MPS). This frequent stimulation of MPS can lead to increased muscle tissue growth over time.
The higher training frequency also enables greater training volume, which is beneficial for intermediate and advanced trainees who require more volume to continue making progress. While beginners can also benefit from training each muscle group two to three times per week, a six-day workout split like the Arnold Split may not be strictly necessary for beginners to see progress.
It’s worth noting that the Arnold Split differs from other bodybuilding workout routines, such as the bro split, where each muscle group is typically trained only once per week. The Arnold Split’s higher frequency can be advantageous for those seeking to maximize muscle growth and adapt to a more rigorous training regimen.
What’s more, the research now shows that training a muscle group twice a week is better than once. So Arnold was ahead of his time with his unique split, which may be why his physique dominated the stage.
Incorporating power training:
Arnold Schwarzenegger emphasizes the importance of incorporating low-rep strength training into bodybuilding routines, contrary to the misconception that it may not be beneficial. He believes that this type of training is essential for developing a physique with hardness and density.
Arnold observed that bodybuilders from earlier decades, such as the 1940s and 1950s, valued strength training as much as achieving an aesthetic physique. However, by the 1980s, there was a shift away from traditional power training among bodybuilders, which Arnold believed negatively impacted their stage appearance.
Power training, characterized by low-rep, high-intensity lifting, not only stimulates muscle hypertrophy but also results in a denser, harder muscle appearance. This type of training causes muscle fibers to pack tighter together, contributing to a world-class physique.
Moreover, incorporating power training into a bodybuilding routine can lead to strength gains across different rep ranges, providing significant carry-over benefits. Additionally, it helps strengthen the attachment of tendons to bones, potentially reducing the risk of injuries.