Arnold Schwarzenegger’s Split Routine is known for popularizing the split routine training method during his bodybuilding career. A split routine involves dividing the training program into specific muscle groups or body parts to be trained on different days. This approach allows for greater focus and intensity on each muscle group, as well as sufficient recovery time between workouts.
Arnold Schwarzenegger followed a variety of split routines throughout his training career, but one of his most famous and effective routines is the “Arnold split.” The Arnold split is a 6-day training program that targets different muscle groups on separate days, with one day dedicated to rest.
Arnold Schwarzenegger’s Split Routine
The split routine focuses on training each muscle group twice a week with high volume. Perform this routine three times per week, with at least one day of rest between sessions.
Duration: 8-12 Weeks
Day 1: Chest and Back
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
| Barbell Bench Press | 5 | 8-12 |
| Dumbbell Flyes | 5 | 8-12 |
| Wide-Grip Pull-Ups | 5 | 8-12 |
| Bent-Over Rows | 5 | 8-12 |
Day 2: Rest and Recovery
Day 3: Shoulders and Arms
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
| Barbell Shoulder Press | 5 | 8-12 |
| Dumbbell Lateral Raise | 5 | 8-12 |
| Barbell Curls | 5 | 8-12 |
| Dumbbell Hammer Curls | 5 | 8-12 |
| Tricep Bench Dips | 5 | 8-12 |
| Tricep Pushdowns | 5 | 8-12 |
Day 4: Rest and Recovery
Day 5: Legs and Abs
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
|
| Barbell Curls | 5 | 8-12 |
| Tricep Dips | 5 | 8-12 |
| Hammer Curls | 5 | 8-12 |
|
| Tricep Rope Pushdowns | 5 | 8-12 |
| Incline Dumbbell Curls | 5 | 8-12 |
| Overhead Tricep Cable Extension | 5 | 8-12 |
Day 6: Rest and Recovery
Day 7: Legs and Abs
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
| Squats | 5 | 8-12 |
| Leg Press | 5 | 8-12 |
| Leg Extension | 5 | 8-12 |
| Leg Curl | 5 | 8-12 |
| Standing Calf Raise | 5 | 8-12 |
| Abdominal crunch | 5 | 15-20 |
| Hanging Leg Raises | 5 | 15-20 |
Congratulations on completing Arnold Schwarzenegger’s Split Routine!
This split routine allows for comprehensive training of all major muscle groups while providing ample rest and recovery time. It’s important to note that this is an advanced routine and may not be suitable for beginners or those with limited training experience. Additionally, individual variations and modifications can be made based on personal preferences and specific training goals.
Remember to always warm up properly, use correct form and technique, and adjust the weights and volume based on your fitness level and capabilities. If you’re new to weightlifting or unsure about the appropriate training program for you, it’s advisable to consult with a qualified fitness professional or trainer who can guide you through the process and help you tailor a routine to your needs.
