Arnold Split: The Ultimate 6-Day Workout Plan for Massive Muscle Growth in 2025

Have you ever felt like your workout routine just isn’t delivering the results you hoped for? You may be hitting the gym day after day, but still not seeing that impressive muscle growth or definition. It can be frustrating to put in all that effort without feeling like you’re truly progressing. Many people reach this point—struggling with a plateau, wondering what’s missing in their training.

Well, the Arnold Split might be the solution. Designed by Arnold Schwarzenegger himself, this workout plan is a powerful 6-day split targeting each muscle group twice a week. Combining high volume and frequent training provides the structure and intensity needed for real muscle gains. In this article, we’ll explore every detail of the Arnold Split, from the exercises to tips and benefits, so you can decide if it’s the turning point your workout needs.

What Is the Arnold Split?

This’s a 6-day workout routine designed by Arnold Schwarzenegger, a name synonymous with bodybuilding and strength. This unique 6-day workout split focuses on training each muscle group twice a week, giving you the volume and intensity needed for substantial muscle gains. Unlike traditional routines, which often target one muscle group per week, the six day muscle Split combines multiple training techniques that emphasize both compound and isolation exercises, helping you hit each muscle from different angles.

The Split focuses on Schwarzenegger’s blueprint to mass and includes advanced techniques to push each muscle to its limits. Combining both compound and isolation exercises, this program has been a popular bodybuilding routine for decades. You can build muscles with Arnold split but spice up your crazy looks by wearing Burst Fade Mullet Haircuts.

The Arnold Split: Full 6-Day Workout Plan For Muscle Mass

Being a Bodybuilding Enthusiast, I experienced that this Advanced Workout Plan follows a 6-day structure, with each day dedicated to targeting specific muscle groups. This Split ensures that each area gets ample focus twice a week, maximizing growth through high volume and intensity. After studying this workout plan, Here’s my detailed breakdown of how each day is structured:

Day 1: Chest and Back (Round 1) (Monday)

Chest: The chest exercises in this High-Volume Split focus on developing upper, middle, and lower portions of the chest to achieve a full, well-defined look. Compound exercises like bench presses and isolation moves like flyes target different areas for balanced growth.

Back: For the back, this routine includes exercises to build both width and thickness. Pull-ups, rows, and deadlifts work the major back muscles, improving posture and strength.

Day 2: Shoulders and Arms (Round 1)(Tuesday)

Shoulders: Exercises target front, middle, and rear deltoids, following Schwarzenegger’s training routine to build broader shoulders Compound movements like the overhead press and isolation exercises like lateral raises help improve both size and definition.

Arms:  Bicep and tricep exercises focus on building size and strength in the upper arms. This Split uses a mix of curls, extensions, and other movements to hit each part of the arms effectively.

Day 3: Legs (Round 1)(Wednesday)

Legs: This leg workout focuses on strength and endurance, following Schwarzenegger’s leg workout principles for balanced lower body growth.

Leg day covers the quads, hamstrings, calves, and glutes. This routine balances compound moves like squats with isolation exercises to strengthen each area while enhancing muscle endurance and growth.

Day 4: Chest and Back (Round 2)(Thursday)

Chest: On this second chest day, the focus remains on upper, middle, and lower chest development but includes variations to continue challenging the muscles. Exercises like incline presses help build the upper chest for a fuller appearance.

Back: Back exercises on this day aim to deepen the back’s thickness and increase width. Variations in rows and pulldowns target different parts of the back for a balanced shape.

Day 5: Shoulders and Arms (Round 2)(Friday)

Shoulders: This session introduces different shoulder movements, focusing on deltoid isolation. Exercises like the Arnold Press engage all parts of the shoulder for balanced growth.

Arms: Bicep and tricep exercises are repeated with variations to maintain intensity and stimulate growth. This mix helps prevent stagnation while building arm strength and size.

Day 6: Legs (Round 2) (Saturday)

Legs: The second leg day includes variations in squats and lunges to target the quads, hamstrings, and calves differently. This variation enhances both leg strength and muscle endurance, ensuring balanced lower body growth.

Day 7: Rest Day (Sunday)

Purpose of Rest Day:
I experienced that the seventh day is important for muscle recovery and overall body rejuvenation. After six intense days of targeted training, this day allows your muscles, joints, and nervous system to recover, reducing the risk of overtraining and injury. Resting also provides an opportunity for muscles to repair and grow stronger, maximizing the effectiveness of the week’s workouts.

Tips for Optimizing Recovery:

• Stay Hydrated: Drinking plenty of water helps reduce muscle soreness and keeps your body functioning optimally.
• Stretching or Light Activity: Gentle stretching or activities like walking can aid recovery by increasing blood flow to the muscles.
• Nutrition: Ensure you’re consuming enough protein, carbs, and healthy fats to support muscle repair.
• Sleep: Aim for 7-9 hours of quality sleep, as it plays a critical role in muscle recovery and energy restoration.

Benefits of the Arnold Split Workout

This 6-day gym workout schedule offers several benefits, especially for those aiming for maximum muscle growth. With Schwarzenegger’s blueprint, you’ll gain muscle mass, definition, and increased endurance. Here are some of the standout benefits/pros of this six-day Split that I experienced are given below:

Training Volume for Muscle Growth

This Split’s high-volume approach targets each muscle group twice a week. This frequency, combined with substantial sets and reps, provides the stimulus required for muscle hypertrophy (growth). Repeated exposure to similar exercises encourages progressive overload, a key factor in building muscle size and strength over Time.

Balanced Muscle Development

One of the Arnold split’s core benefits is its focus on both upper and lower body regions, ensuring that no muscle group is neglected. The structure targets major muscle groups like the chest, back, legs, and arms, helping to create a symmetrical and balanced physique.

Incorporates Compound and Isolation Exercises

This split blends compound movements (like squats, deadlifts, and bench presses) with isolation exercises (like curls and flyes). Compound exercises recruit multiple muscle groups, building foundational strength, while isolation moves zero in on specific muscles, enhancing definition and size in targeted areas.

Builds Endurance and Stamina

Training six days a week is no easy feat. This split challenges your endurance, not just your strength. By sticking with this routine, you’ll notice improvements in stamina and the ability to handle more challenging workouts over Time.

Supports Advanced Training Techniques

The 6-Day Training Split is adaptable for advanced training methods such as supersets, drop sets, and pyramid sets. These techniques increase workout intensity, pushing muscles to new growth limits while keeping the routine energetic and engaging.

Drawbacks of the Arnold Split

I observed that this workout plan offers impressive benefits, but it also comes with some challenges. Knowing the potential downsides can help you decide if this intense 6-day workout plan aligns with your fitness goals and lifestyle. Here’re some disadvantages of this workout plan that I experienced are given below:

Time-Consuming

Schwarzenegger’s Workout Plan Is demanding, with six training days a week and long workout sessions due to high sets and reps. For those with a busy schedule, this commitment can be hard to maintain. Each session may take 60–90 minutes, which could be a significant time investment.

Not Suitable for Beginners

This Split is designed for individuals with prior lifting experience. The intensity, frequency, and volume may be overwhelming for beginners, increasing the risk of burnout or injury. Newer lifters might benefit from a simpler routine that allows their muscles and connective tissues to adapt to strength training demands.

Requires High Recovery Ability

Due to the Split’s high frequency, each muscle group gets limited recovery time. The routine demands strong recovery practices, including quality sleep, adequate nutrition, and proper hydration. Without these, you may experience fatigue, soreness, or even diminished performance.

Limits Flexibility for Other Activities

The rigorous six-day schedule can leave little room for other physical activities or rest days. If you enjoy additional sports or exercises, this Split may limit your ability to pursue those without risking overtraining.

Some Principles Lack Scientific Backing

While the 6-Day Muscle Split was effective for Arnold Schwarzenegger, some elements, like training frequency and advanced techniques, may not suit everyone. Research on optimum muscle recovery suggests that some individuals require more rest between sessions.

How to Perform the Arnold Split Effectively

To get the best results, focus on techniques like supersets and drop sets for intensity. This workout plan aligns with Schwarzenegger’s training philosophy, pushing limits while maintaining control. Here are some of my professional guidelines to get the best results from this demanding routine.

Use Variety in Your Movements

Switching up exercises within the High-Volume Split is key to avoiding plateaus. For example, if you’re doing bench presses on one chest day, consider incline dumbbell presses on the next. This variety keeps muscles guessing and continually adapting.

Choose 2-3 Exercises for Major Muscle Groups

Each major muscle group (like chest, back, and legs) should include 2-3 compound and isolation exercises to stimulate growth. Compound exercises, such as squats and rows, help build strength and muscle size, while isolation exercises, like flyes and curls, focus on specific areas for refined muscle development.

Include 1-3 Exercises for Smaller Muscle Groups

For smaller muscles (like biceps and triceps), 1-3 focused exercises are usually sufficient. Exercises like tricep extensions and hammer curls allow you to give these muscles targeted attention without overworking them.

Train Core Muscles with 1-2 Exercises

While core strength isn’t the primary focus of the 6-Day Training Split, incorporating 1-2 core exercises per week will help maintain stability and prevent injuries. Moves like planks or Russian twists are excellent for core endurance and strength.

Push for Max Effort

This Arnold split demands maximum effort on each set. Aim to push near your limits in every session, especially on the last couple of reps. However, always maintain good form to avoid injury, particularly on heavy lifts like deadlifts and squats.

Aim for 4-5 Sets with 5-20 Reps

Most exercises in the 6-day workout split follow a structure of 4-5 sets with a range of 5-20 reps. Compound exercises may focus on lower reps (5-10) for strength, while isolation moves may benefit from higher reps (12-20) for endurance and hypertrophy.

Incorporate Supersets in Moderation

Supersets—performing two exercises back-to-back without rest—can intensify the workout. Use these sparingly to avoid overtraining. For example, you might superset a chest exercise with a back exercise to maximize efficiency without exhausting the muscles.

Plan a Deload Every 8-12 Weeks

The Schwarzenegger’s Workout Plan is a high-intensity program, so it’s necessary to include a “deload” period every 8-12 weeks. During this Time, reduce weights and volume to allow your body to recover fully, helping you return stronger for the next training cycle.

Programming Tips and Tricks for Optimal Results

To get the most out of the Arnold Split, applying a few advanced techniques can make a big difference in results. Here are some of my professional and experienced tips to further enhance your performance with this workout split.

Emphasize Full Range of Motion

One of the key components of the Arnold workout plan is executing each exercise with a full range of motion. For instance, during a squat, lowering your body as close to parallel as possible maximizes muscle engagement. The same goes for movements like pull-ups and bench presses, ensuring each muscle fiber is activated for ideal growth.

Push for Maximum Intensity

This Split is designed for intense training sessions, so give your best effort in each workout. The last few reps of each set should feel challenging—almost to failure. This high intensity is what drives muscle growth, but make sure to maintain control and focus to avoid injury.

Include a Full Spectrum of Rep Ranges

The Arnold Split benefits from a mix of low, medium, and high rep ranges. For example, heavy compound lifts (like deadlifts and squats) can be performed in the 5-8 rep range, while isolation exercises (like curls and flyes) are better suited for higher reps (10-15). This balance of rep ranges provides both strength and hypertrophy.

Try Supersets to Add Intensity

Supersets, where you perform two exercises back-to-back, can add intensity to the routine. Pairing opposing muscle groups (like chest and back) allows you to train hard without sacrificing form or burning out prematurely. However, use supersets sparingly to avoid overtaxing your muscles.

Experiment with Pyramid Sets (1-10 Method)

The pyramid set method involves starting with a lighter weight and higher reps, then gradually increasing weight while reducing reps with each set. For example, you might start with 10 reps at a lighter weight, then move to 8 reps at a heavier weight, and continue increasing until you reach your maximum weight for 1 rep. This technique builds both strength and endurance within a single exercise.

Incorporate Drop Sets (Strip Sets) for Final Burn

Drop sets can be used at the end of an exercise to exhaust the muscles completely. After reaching muscle fatigue, reduce the weight and continue performing reps until you hit failure again. This is particularly effective for isolation exercises like bicep curls or tricep pushdowns, where you can safely reduce the load and keep pushing.

Use Max Effort Reps Sparingly

Max effort reps—pushing as close to your maximum weight as possible—should be reserved for compound exercises and only used occasionally. For instance, testing your max on squats or bench presses once every few weeks can give you a sense of progress, but too much maxing out can lead to fatigue or injuries.

Try Undulating Periodization

Undulating periodization involves varying the intensity and volume throughout the week. For example, one chest day might be heavier with low reps, while the second chest day might involve lighter weights with higher reps. This strategy helps prevent burnout and keeps the routine fresh while pushing your muscles to adapt.

Is the Arnold Split Right for You?

The 6-day split workout can be a highly effective training routine, but it isn’t suitable for everyone. Here’s my experience and beneficial guide to help determine if this workout split aligns with your fitness level and goals.

Who Should Do the Arnold Split

This 6-day workout split is ideal for individuals who:

• Have Lifting Experience: This routine is best suited for intermediate to advanced lifters who are familiar with strength training fundamentals and proper exercise form. The high volume and frequency can be challenging for beginners.
• Want to Build Muscle Mass: For those seeking significant muscle gains, the Arnold Split’s combination of high volume and twice-weekly muscle group targeting provides the intensity needed for hypertrophy.
• Can Dedicate Time to the Gym: The six-day schedule requires a substantial time commitment, so it’s perfect for those who can consistently dedicate an hour or more per day to train.
• Enjoy Intense Workouts: If you’re motivated by intense training sessions and the idea of pushing your physical limits, the Arnold workout plan delivers the structure and challenges to keep you engaged.

Who Should Avoid the Arnold Split

The 6-day gym workout schedule may not be suitable for individuals who:

• Are New to Strength Training: Beginners may find the volume and intensity overwhelming. Starting with a simpler, lower-volume routine will help build a solid foundation before moving to an advanced split like this.
• Have Limited Recovery Capacity: This Split requires excellent recovery through rest, nutrition, and hydration. If you struggle to meet these needs, it may lead to burnout or injury.
• Need More Flexibility in Schedule: With six days of training, it can be challenging to balance other commitments or fitness activities. If you prefer more flexibility in your workout routine, a three- or four-day split might be a better fit.
• Are Prone to Overuse Injuries: The high frequency of this routine can strain joints and connective tissues, especially if you’re prone to shoulder, knee, or lower back issues.

Arnold Split Sample Diet & Supplement Recommendations

A well-structured diet and supplement plan is important to maximize the results of the 6-day workout plan. Here’s my detailed breakdown of the key nutritional components to support muscle growth and recovery during this intense workout program.

Nutrition for Muscle Mass

The Arnold Split demands high Energy and nutrients to support muscle recovery and growth. Here’s a sample daily breakdown:

• Protein: Aim for at least 1.2 to 1.6 grams of protein per kilogram of body weight. Good protein sources include lean meats, fish, eggs, dairy, and plant-based options like tofu and legumes.
• Carbohydrates: Carbs are necessary to fuel your workouts. Complex carbs like oats, rice, potatoes, and whole grains should make up around 45-55% of your daily intake.
• Fats: Healthy fats aid in hormone production, which is important for muscle growth. Incorporate sources like olive oil, nuts, seeds, and avocados to make up about 20-30% of your daily intake.
• Hydration: Staying hydrated is critical. Aim for 3-4 liters of water daily, especially around workout times.

Sample Meal Plan

Here’s my experienced sample meal plan to provide the nutrients required for muscle gain and recovery:

Recommended Supplements

While supplements aren’t required, they can help fill in nutritional gaps and enhance recovery:

• Whey Protein: A convenient source of protein, ideal for post-workout recovery.
• Creatine Monohydrate: Helps improve strength and power, making it easier to lift heavier weights.
• Branched-Chain Amino Acids (BCAAs): BCAAs can reduce muscle soreness and support muscle recovery, which is especially useful during intense training phases.
• Multivitamin: Ensures you get the necessary micronutrients to support overall health and immune function.
• Fish Oil: Provides omega-3 fatty acids, which reduce inflammation and support joint health, important for heavy lifting routines.

What Results Can You Expect from the Arnold Split?

The Arnold workout plan is known for delivering significant gains in muscle mass, strength, and overall physique balance when followed consistently. Here’s a look at the typical results you can expect from this structured 6-day workout plan:

Muscle Growth and Strength Gains

With high volume and twice-weekly targeting of each muscle group, the Arnold Schwarzenegger workout maximizes hypertrophy (muscle growth). Over Time, you’ll notice increased muscle size and definition, especially if you’re maintaining a caloric surplus with sufficient protein. By combining both compound and isolation exercises, this Split helps develop strength across multiple muscle groups, leading to better overall power and endurance.

Improved Muscle Definition and Symmetry

This workout plan emphasizes working for each muscle group thoroughly twice a week, allowing for balanced muscle development. This structure can lead to a more symmetrical physique, as it prevents any muscle group from being undertrained. As your muscles grow and your body fat decreases, you’ll notice improved muscle definition and a more chiseled look.

Enhanced Physical Endurance and Stamina

Training six days a week builds not only muscle but also endurance. By committing to frequent workouts, you train your body to handle more intense sessions with less fatigue. As a result, you’ll likely experience increased stamina both inside and outside the gym.

Increased Mental Discipline and Resilience

The Arnold Split is a challenging regimen, requiring consistency and dedication. Over Time, you’ll develop mental resilience, learning to push through tough workouts and adhere to a structured schedule. This mental toughness often extends beyond the gym, helping you stay focused on other goals in life.

Potential Body Fat Reduction

If paired with a caloric deficit and cardio, the 6-day gym workout schedule can also support fat loss. With the increased muscle mass, your body’s metabolism will rise, which helps burn more calories even at rest. The result? A leaner, more muscular physique.

Conclusion

The Arnold Split isn’t just a workout routine—it’s a proven approach designed by one of the greatest bodybuilders in history to maximize muscle growth, strength, and overall fitness. With a focus on high-volume, twice-weekly muscle group targeting, this 6-day split challenges both your physical and mental endurance. For those willing to commit, the 6-day workout split provides a structured path to a balanced, muscular physique.

If you’re ready to take your training to the next level, this workout plan might be the perfect fit. By following the Arnold Schwarzenegger workout and pairing it with a solid nutrition plan and recovery practices, you’ll be on your way to achieving substantial gains and a body transformation that speaks to your hard work. So why not give it a try? The results could surprise you.

Frequently Asked Questions

Did Arnold Do Two-a-Day Workouts?

Yes, Arnold Schwarzenegger was known for his intense training sessions, and he often incorporated two-a-day workouts. His routine involved training the same muscle groups twice a day at times, though this approach may not be suitable for everyone. For those following this workout plan, it’s important to listen to your body and ensure adequate recovery time.

Arnold Split vs. PPL: Which Is Better?

Both splits are effective for muscle growth, but they suit different training goals. The Arnold Split focuses on training each muscle group twice a week with a higher volume, ideal for experienced lifters aiming to maximize muscle hypertrophy. PPL, on the other hand, is a more flexible routine and may suit lifters who prefer fewer training days or want more flexibility in targeting specific muscle groups.

How Much Should You Eat When Doing the Arnold Split?

To support the demands of the 6-day workout split, you’ll need to maintain a slight caloric surplus if your goal is muscle growth. This means consuming more calories than your body burns daily. A focus on high-protein foods, complex carbs, and healthy fats will provide the Energy and nutrients required for recovery and muscle gain.

Can You Do Cardio with the Arnold Split?

Yes, but cardio should be approached with caution. Adding 1-2 sessions of low-intensity cardio per week can improve cardiovascular health without interfering with muscle recovery. However, excessive cardio may impact muscle gains, so it’s best to keep it light if muscle growth is your primary goal.

Do You Have to Workout Twice a Day When Doing the Arnold Split?

No, you don’t have to follow a twice-a-day schedule to see results with the Arnold workout. The six-day Split is designed to be effective with one workout per day. Two-a-day sessions are an advanced technique Arnold sometimes uses, but they aren’t necessary to benefit from this routine.