Arnold Split
The Arnold Split pairs chest/back, shoulders/arms, and legs — training each twice per week over six sessions. It's a high-volume, high-frequency approach designed for maximum hypertrophy. The chest/back pairing allows for supersets that keep intensity high.
Program Structure
Chest & Back A
Heavy Compounds- Bench Press 4x6
- Barbell Row 4x6
- Incline Press 3x8
- Weighted Pull-ups 3x8
- Cable Crossovers 3x12
Shoulders & Arms A
Compound + Isolation- Overhead Press 4x6
- Barbell Curls 3x10
- Skull Crushers 3x10
- Lateral Raises 4x12
- Hammer Curls 3x12
Legs A
Quad & Hamstring Focus- Back Squat 4x8
- Romanian DL 3x10
- Leg Press 3x12
- Leg Curls 3x12
- Calf Raises 4x15
Chest & Back B
Volume- DB Bench 4x10
- Cable Rows 4x10
- DB Flyes 3x12
- Lat Pulldown 3x12
- Pullovers 3x12
Shoulders & Arms B
Volume- Arnold Press 3x10
- Preacher Curls 3x12
- Tricep Pushdowns 3x12
- Face Pulls 3x15
- Concentration Curls 3x12
Legs B
Volume- Front Squat 4x10
- Stiff-Leg DL 3x12
- Walking Lunges 3x12/leg
- Leg Extensions 3x15
- Seated Calf Raises 4x15
Progression Model
Double progression: Work within prescribed rep range, add weight when you hit the top of the range for all sets. A days are heavier, B days are higher volume. Deload every 5th week.
Best For
- ✓Intermediate-advanced lifters focused on size
- ✓Athletes who can train 6 days per week
- ✓Bodybuilding competitors or enthusiasts
- ✓Lifters who enjoy high volume and variety
How to use this template on IronCoaching
This Arnold Split template is designed as a starting point. Coaches can recreate it in the IronCoaching program builder with full control over sets, reps, RPE targets, rest periods, and exercise order. Once built, assign the program directly to clients through the client management dashboard.
Athletes receive the program in IronLedger, the companion workout tracker app, where they log every session. Coaches can monitor compliance, review completed workouts, and track performance analytics like estimated one-rep max progression, weekly volume trends, and RPE accuracy — all without relying on self-reported check-ins.
This template works well as a high-frequency training plan. Adjust volume and intensity based on the athlete's training age, recovery capacity, and goals. For guidance on structuring programs, see the workout program design guide.
Related resources
Use this template
Sign up for IronCoaching, build this program in the program builder, and assign it to your clients via IronLedger.
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