Arnold Split: Legendary Bodybuilding Workout Routine

Arsenal Schwarzenegger is a legend in bodybuilding. He has amazed people with his amazing body, hard work, and big impact on the sport. He won the Mr. Olympia title seven times, inspiring many bodybuilders and trainers today. At his best, he was huge, weighing 106.6kg and standing 6’3″ tall, with big biceps and chest, and huge calf muscles.

Schwarzenegger’s training methods and ideas have changed bodybuilding. His “Arnold Split” workout plan is famous. It focuses on growing muscles by working out different muscle groups each day. This plan is used in many gyms. Schwarzenegger’s routine includes six days of working out, with nine different exercises, and one rest day.

Introduction to the Arnold Split

Arnold Schwarzenegger, a legendary bodybuilder, has made a lasting impact on fitness. He won seven Mr. Olympia titles, proving he’s one of the best. His success came from hard work, focus, and new training methods.

Schwarzenegger didn’t just focus on working out. He also talked about the mind, being consistent, and resting to be great. He believed in working muscles hard but not to the point of failure, which science supports. His workout includes many exercises like the Barbell Bench Press and T-Bar Row.

The Arnold Split is great for building muscle, but it’s not for everyone. Schwarzenegger says it’s for pros or those looking for a big challenge. You can change the routine by doing less work, working harder, or starting with something easier.

Arnold Schwarzenegger’s Bodybuilding Legacy

Schwarzenegger still inspires people around the world who love fitness. At 20, he won the Mr. Universe title, showing his talent and determination early on. His “Arnold Split” training method is famous for helping muscles grow big.

Overview of the Arnold Split Routine

The Arnold Split, or “Blueprint to Building Mass,” is a detailed workout plan by Schwarzenegger. It trains each big muscle group twice a week, aiming for lots of muscle growth. The routine spans six days, focusing on specific muscles each day, with various exercises and techniques.

This routine is for serious lifters who want to grow their muscles a lot. It’s tough but many experienced lifters choose it to improve their muscle size.

Principles of the Arnold Split

The Arnold Split, led by Arnold Schwarzenegger, is a detailed training plan. It focuses on key principles to boost muscle growth and development.

Train to Failure

Training to muscular failure is central to the Arnold Split. Schwarzenegger thought hitting complete muscle exhaustion was key. It activates all muscle fibers and boosts growth. But, he warned, it’s important to balance pushing limits with avoiding injury.

Perform 4 Sets per Exercise with Varied Rep Ranges

Another key idea is doing 4 sets per exercise with different rep counts. Schwarzenegger said 4 sets fully work the muscle group. He suggested increasing weight and lowering reps across sets. Varying reps, like 30, 12, 10, 8, and 6, targets different muscle fibers for growth.

Target 12 Sets per Muscle Group

The Arnold Split aims for 12 sets per muscle group in a workout. Schwarzenegger believed this high volume stimulates muscles for growth. He thought bigger muscles like legs and back need more work for growth. This approach is key to Schwarzenegger’s success and the Arnold Split’s effectiveness.

Schwarzenegger used these methods to build his famous physique and become a top bodybuilder. The Arnold Split is still a top choice for those wanting to grow muscles and get strong.

The arnold split Workout Schedule

The Arnold Split is a 6-day workout plan that targets major muscle groups twice a week. It includes three workouts: chest & back, shoulders & arms, and legs, each done twice a week. This routine is for advanced lifters and late intermediate trainees aiming to grow muscles.

The weekly schedule for the Arnold Split is as follows:

Each muscle group gets worked at least twice a week, which helps muscles grow faster than training once a week. The routine includes 5-6 days of training, focusing on major muscle groups twice a week for growth. Smaller muscles like biceps and triceps are worked four times a week, indirectly on different days.

Using agonist-antagonist supersets in the Arnold Split can help with muscle growth and gym performance. This plan allows for a lot of training, which can lead to faster muscle growth than lower volume routines. But, the high volume may increase the risk of overtraining and burnout if recovery isn’t managed well.

Day 1: Chest, Back, and Abs

The first day of the Arnold Split focuses on the chest, back, and abdominal muscles. Arnold Schwarzenegger used a mix of compound and isolation exercises to build a big, balanced physique. He targeted these key muscle groups.

Chest Exercises

The chest exercises include the barbell bench press, incline barbell bench press, dumbbell flyes, and dips. Schwarzenegger used a specific rep scheme. This aimed to work different muscle fibers and build the chest.

Back Exercises

The back exercises include weighted chin-ups, close-grip chin-ups, T-bar rows, and barbell rows. Schwarzenegger stressed the need for various back exercises. This targets the lats, traps, and rhomboids. The rep ranges for back exercises also increase progressively.

Abdominal Exercises

Abdominal training is key in the Arnold Split. Exercises like leg raises, decline sit-ups, and cable crunches work the chest and back. Schwarzenegger saw a strong core as vital for stability and power. This helps the bigger muscle groups grow.

The Arnold Split workout routine aims to push the body hard. It uses different training techniques and rep schemes for muscle growth. This method has become popular among bodybuilders and fitness fans wanting Arnold’s legendary physique.

Day 2: Shoulders, Biceps, Triceps, and Forearms

The second day of the Arnold Split workout routine focuses on the shoulder, biceps, triceps, and forearm muscles. This high-volume workout helps develop these key upper body areas. It’s important for building strength and muscle mass.

Shoulder Exercises

Arnold Schwarzenegger’s shoulder routine includes the clean and press, dumbbell press, lateral raises, and upright rows. These exercises work the deltoids from different angles. This promotes balanced muscle growth and definition. Schwarzenegger suggested doing 4 sets of 8-12 reps for these exercises.

Bicep Exercises

The biceps are worked with barbell curls, seated incline dumbbell curls, and concentration curls. These movements help develop the biceps brachii. This is key for building impressive arm size and strength. Schwarzenegger stressed training the biceps from various angles to engage more muscle fibers.

Tricep Exercises

Training the triceps is vital, as they’re a big part of the upper arm. Close-grip bench press, barbell skull-crushers, and one-arm overhead dumbbell extensions are used to work the triceps. These exercises aim to increase strength, size, and definition in this muscle group.

By focusing on the shoulder, biceps, and triceps for a whole day, the Arnold Split helps these muscles grow significantly. The mix of rep schemes and training methods improves endurance, strength, and overall upper body development.

Day 3: Legs, Calves, and Abs

The third day of the Arnold Split focuses on the legs, calves, and abs. Arnold Schwarzenegger knew it was key to spend a whole workout on the lower body. This ensures muscles grow evenly and strengthens the body. The routine includes exercises that work the thighs, calves, and core deeply.

The Arnold Split includes squats, deadlifts, good mornings, lunges, leg extensions, and leg curls. It starts with heavy, low-rep exercises like squats and deadlifts. Then, it moves to higher-rep exercises for the thighs and hamstrings. This approach helps muscles grow and stay strong.

Calf exercises like standing and seated raises are part of the routine. Schwarzenegger’s huge calves show how important he thought these muscles were. The calf workout begins with heavy, low-rep sets and ends with high-rep, stretch exercises to exhaust the muscles.

Abdominal exercises like kneeling cable crunches and bent-over twists are also done on this day. Adding abs to leg day makes sure the whole body gets intense training.

The Arnold Split shows Schwarzenegger’s commitment to training the whole body evenly. Spending a whole session on legs, calves, and abs made sure these muscles grew well with his upper body.

Day 4: Chest, Back, and Abs

The fourth day of the arnold split day 4 focuses on the chest, back, and abs. It follows a similar plan as the first day. The arnold schwarzenegger chest and back workout targets these muscles for growth.

This chest and back workout for bodybuilding routine uses exercises that hit the muscles from different angles. You’ll do compound moves like bench press and pull-ups. Isolation exercises like flyes and lat pulldowns are also part of the plan.

This routine focuses on high-volume training. You’ll do 4 sets of 8-10 reps for each exercise. This helps with muscle growth and is a key part of the arnold split routine.

Adding the arnold split day 4 to your workout plan can help you build muscle and strength. Arnold Schwarzenegger used this routine to achieve his bodybuilding success.

Day 5: Shoulders, Biceps, Triceps, Forearms, and Abs

The fifth day of the Arnold Split focuses on the shoulders, biceps, triceps, forearms, and abs. It uses high-volume, multi-joint exercises to develop these key muscles.

Arnold Schwarzenegger was known for his intense shoulder workouts, sometimes doing 50 sets in one session. He trained his shoulders at least twice a week, using different exercises and rep ranges.

For his biceps and triceps, Arnold used a mix of heavy and light weights. He did heavy weights for building mass and light weights for definition. His workouts included supersets, pyramid training, and partial reps to fully work the muscles.

In the off-season, Arnold worked on his arms twice a week, for up to two hours each session. He spent 45 minutes on triceps, 45 minutes on biceps, and 30 minutes on forearms, with breaks in between.

As competition time came closer, Arnold changed his routine. He did fewer sets but more supersets to shape his arms for the contest.

This day also includes abdominal exercises. This keeps a focus on core strength and development.

This day focuses on the shoulders, biceps, triceps, and forearms. The Arnold Split makes sure these muscles get the right attention and volume for growth.

Day 6: Legs, Calves, and Abs

The sixth and final day of the Arnold Split focuses on the legs, calves, and abs. It makes sure these key muscle groups get the right workout for growth.

For the legs, you’ll do front squats, deadlifts, and lunges. These exercises work the quadriceps, hamstrings, and glutes. They help build strength and size in your lower body. Then, calf exercises like standing and seated raises target the gastrocnemius and soleus muscles for strong calves.

Abdominal exercises, like kneeling cable crunches, are also part of the day’s routine. Arnold Schwarzenegger’s ab workouts were intense, with at least 25 reps per set and sometimes going for 10 minutes straight.

By spending a whole day on the legs, calves, and abs, the Arnold Split gives these muscles the focus they need for growth. This balanced routine helps create a strong, balanced look, with a slim waist and powerful lower body.

Arnold Split Workout Intensity Techniques

Schwarzenegger used more than just high-volume, multi-set workouts in the Arnold Split. He added advanced techniques to challenge muscles and help them grow. One key method was the “Shocking Principle.” This meant changing exercises, rep ranges, and training methods to keep muscles guessing and avoid plateaus.

The Shocking Principle

Schwarzenegger believed in focusing fully during workouts, saving talk for after. He used cheating to lift more weight, which helps muscles grow. He said to keep the focus sharp during training to see results.

Forced Reps

In the Arnold Split, forced reps were a key technique. A partner helps the lifter do extra reps when they can’t do more on their own. This pushes muscles past their limits, helping with muscle growth.

Partial Reps

Partial reps were also part of the Arnold Split. Lifters do only part of an exercise’s full range. This keeps muscles tense and targets specific muscle areas, promoting growth. Schwarzenegger used cheating to overload muscles safely, focusing on the last sets.

Benefits of the Arnold Split

The Arnold Split is a famous bodybuilding workout plan made by Arnold Schwarzenegger. It helps you grow muscles and get stronger. It lets you work out each muscle group more often.

Increased Training Frequency

This workout splits your training into specific muscle groups. You work on each muscle twice a week. This means you get more workouts in and help your muscles grow bigger.

Studies show working out a muscle group twice a week is better for building muscle than once a week.

High Volume for Muscle Growth

The Arnold Split also means you do more sets for each muscle group. Doing 12 sets per muscle group helps your muscles grow more. Many studies agree that doing more sets leads to bigger muscles.

This high set count is a big reason why the Arnold Split works well for building muscle.

So, the Arnold Split’s mix of more workouts and doing more sets is great for growing muscles.

Conclusion

The Arnold Split is a legendary workout routine that has lasted for years. It has made Arnold Schwarzenegger one of the greatest bodybuilders ever. This routine is all about training hard, doing 4 sets per exercise, and focusing on 12 sets per muscle group per session. It trains each muscle twice a week to help muscles grow more effectively.

This routine needs a lot of time and discipline, but it gives amazing results for those who stick with it. It has inspired many people in fitness and bodybuilding, making it a key part of bodybuilding history. It’s great for both experienced athletes and beginners looking to build muscle.

The Arnold Split shows Schwarzenegger’s drive for greatness and his dedication to bodybuilding. Its lasting fame and the great results it gives make it a top choice for serious bodybuilders wanting to improve their fitness.