Are you looking for an effective workout plan to build muscle and strength? The Arnold Split is a structured workout routine that helps beginners train different muscle groups efficiently while ensuring optimal recovery. Inspired by Arnold Schwarzenegger’s legendary training, this split focuses on high-volume training to maximize muscle growth.
What is the Arnold Split?
The Arnold Split is a five-day workout plan that divides training into specific muscle groups. It allows for higher frequency and intensity, making it ideal for muscle hypertrophy. This routine is perfect for beginners who want a well-balanced program for muscle development.
Beginner-Friendly Arnold Split Workout Plan
| Day 1 | Exercise | Sets × Reps |
| Day 1: Chest & Back | Barbell Bench Press | 4 × 8-12 |
| Dumbbell Flyes | 3 × 10-12 | |
| Incline Bench Press | 3 × 8-12 | |
| Cable Crossover | 3 × 12-15 | |
| Lat Pulldown | 4 × 8-12 | |
| Barbell Row | 4 × 8-12 | |
| T-Bar Row | 3 × 10-12 | |
| Seated Cable Row | 3 × 10-12 |
| Day 2 | Exercise | Sets × Reps |
| Day 2: Legs | Barbell Squat | 4 × 8-12 |
| | Leg Press | 4 × 10-12 |
| | Lunges | 3 × 10-12 (each leg) |
| | Leg Extension | 3 × 12-15 |
| | Leg Curl | 3 × 12-15 |
| | Calf Raise | 4 × 15-20 |
| Day 3: Rest | Recovery or light cardio | — |
| Day 4: Shoulders | Military Press | 4 × 8-12 |
| Dumbbell Shoulder Press | 3 × 10-12 | |
| Lateral Raises | 3 × 12-15 | |
| Front Raises | 3 × 12-15 | |
| Rear Delt Fly | 3 × 12-15 |
| Day 5: Arms (Biceps & Triceps) | Barbell Bicep Curl | 4 × 8-12 |
| Dumbbell Bicep Curl | 3 × 10-12 | |
| Hammer Curl | 3 × 10-12 | |
| Concentration Curl | 3 × 12-15 | |
| Triceps Pushdown | 4 × 8-12 | |
| Skull Crusher | 3 × 10-12 | |
| W-Bar Pushdown | 3 × 12-15 |
| Day 6: Rest | Recovery | – |
| Day 7: Rest or Light Cardio | Walking, cycling (20-30 min) | – |
TOOL YOU NEED
- Workout & Rest Timer
- Food Calorie Calculator
- Bench Press Calculator
- Body Fat % Calculator
- BMR Calculator
Benefits of the Arnold Split for Beginners
✅ Balanced Muscle Growth – Trains each muscle group effectively for better symmetry and strength.
✅ Higher Volume Training – Promotes muscle hypertrophy with more sets and reps.
✅ Optimal Recovery – Built-in rest days prevent overtraining and help muscles recover properly.
✅ Beginner-Friendly – Simple, easy-to-follow routine for new lifters.
Tips for Best Results
✔ Warm up before training – Spend 5-10 minutes on light cardio or stretching.
✔ Progressive Overload – Gradually increase weights to challenge muscles.
✔ Rest Between Sets – 60-90 seconds for moderate lifts, 2-3 minutes for heavy exercises.
✔ Eat for Growth – Protein-rich diet (1.6-2.2g per kg of body weight) supports muscle recovery.
✔ Get Enough Sleep – Aim for 7-9 hours per night for maximum gains.
Is the Arnold Split Right for You?
If you’re a beginner looking to build muscle with a structured plan, the Arnold Split is a fantastic choice. It combines strength training, volume, and recovery, ensuring steady muscle growth.
💪 Start your Arnold Split journey today and take your fitness to the next level! 🚀
