Nishaana
The Arnold Split program.
The Arnold Split is a advanced classic bodybuilding mass program run 6 days a week. Arnold Schwarzenegger's high-volume six-day split, pairing chest/back, shoulders/arms and legs. Big volume, big pumps — for advanced lifters with the recovery to match.
Overview
Arnold Schwarzenegger's high-volume six-day split, pairing chest/back, shoulders/arms and legs. Big volume, big pumps — for advanced lifters with the recovery to match.
Who it's for: Advanced bodybuilders who recover well and want maximum chest, back and arm volume.
Weekly schedule
Check off days as you train, or pick the lifts for each day from the exercise library — let Nishaana fill them in and track it for you automatically.
How to progress
Double progression within hypertrophy rep ranges; rotate exercises to keep driving volume. If you stall for two sessions in a row, take a small deload and build back — see progressive overload for the full method.
Related programs
Common questions.
Is the Arnold Split good for beginners?
The Arnold Split is a advanced program. Advanced bodybuilders who recover well and want maximum chest, back and arm volume. If you are brand new to lifting, start with a beginner full-body or StrongLifts 5x5 program first.
How many days a week is the Arnold Split?
6 days a week. Arnold Schwarzenegger's high-volume six-day split, pairing chest/back, shoulders/arms and legs. Big volume, big pumps — for advanced lifters with the recovery to match.
How do you progress on the Arnold Split?
Double progression within hypertrophy rep ranges; rotate exercises to keep driving volume.
What equipment do I need for the Arnold Split?
A full barbell + dumbbell + cable setup (a standard commercial gym) — the accessory volume leans on machines and cables more than a pure barbell program would.
How long should I run the Arnold Split before switching?
Run it in 8–12 week blocks, then deload for a week and either repeat with fresh numbers or rotate to a different split so the same joints and muscle groups get a break.
How is the Arnold Split different from the Push Pull Legs?
The Arnold Split runs 6 days/week aimed at classic bodybuilding mass, while the Push Pull Legs runs 6 days/week aimed at hypertrophy & strength. Pick the Arnold Split if advanced bodybuilders who recover well and want maximum chest, back and arm volume; pick the other if that fits your schedule or goal better.
Can I run the Arnold Split for free?
Yes. You can follow the full Arnold Split schedule free in Nishaana — it loads the weekly plan, pre-fills your sets and auto-progresses your weights as you hit your targets.
Start the Arnold Split today.
Follow the full schedule free in your browser — the app handles the progression for you.
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