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
Pick the lifts for each day from the exercise library, or let Nishaana fill them in for you.
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.
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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