Arnolds 6 Day Split Workout

Arnold Schwarzenegger, an actor, politician, bodybuilder, powerlifter, businessman, author etc. etc., whatever you might call him. If you are in the fitness world, then you have definitely come across this name and personality. There are very few who don’t recognize him. He began lifting at age of 15 and within 5 years, got his Mr. Universe title. A 7 time Mr. Olympia, the greatest feat for bodybuilding, he is a personality on his own. Let’s walk through Arnolds 6 day split workout that is popular among all fitness enthusiasts.

Arnolds 6 Day Split Workout

Arnold Workout Summary

Goal Muscle building
Workout Type Split workout
Level of Training Advanced
Duration 2 months
Training Days 6 days a week
Time  an hour to hour and half
Equipment Barbell, dumbbell, cables, body-weight
Target Gender Male
Supplements Protein, Creatine, Mass Gainer, Multi-Vitamin

Description

This workout split is very much similar to what Arnold followed back in his Mr. Olympia days. This routine is a high volume training style hitting all those major muscles 2-3 times a week. It might not be suitable for everyone on the first go, but it surely will benefit everyone in long run.

Arnold’s Stats

Height  6’2″
Weight  235 lbs
Arms 22 inches
Chest  57″
Waist  34″
Squat 545 lbs
Bench Press 500 lbs
Deadlift 710 lbs

Arnold’s Meal Stats

Arnold always emphasizes on the quality and quantity you must eat. Meal is all he puts focus on. His training was always backed by the disciplined and well maintained diet. The general overview of his meal looks like this:

Number of meals 5-6 meals
Calories upto 5000 per day
Protein 300+ grams
Post workout carbs right after workout
Protein Shakes Only if your diet doesn’t provide enough

6 Day Workout Split

This workout split was mentioned by Arnold himself in one of his publishes. The split looks something like this:

Day 1 Chest and Back
Day 2 Shoulders and Arms
Day 3 Legs and Lower back
Day 4 Chest and Back
Day 5 Shoulders and Arms
Day 6 Legs and Lower back
Day 7 Rest

Chest and Back

Chest
Exercise Sets Reps
Bench press 3-4 10
Incline Bench Press 3-4 10
Dumbbell Pullover 3-4 10
Back
Exercise Sets Reps
Chin Up 3-4 10
Bent Over Row 3-4 10
Deadlift 3-4 10
Abs Crunches 5 25

Shoulders and Arms

Shoulders
Exercise Sets Reps
Barbell Clean and Press 4 10
Lateral Raises 4 10
Military Press 4 10
Upright rows 4 10
Arms
Exercise Sets Reps
Barbell Curl 4 10
Dumbbell Curl(Seated) 4 10
Close grip bench press(tris) 4 10
Triceps Extension 4 10
Forearms
Wrist Curl(Normal + Reverse) 4 10
Reverse Abs Crunches 5 25

Legs and Lower back

Legs 
Exercise Sets Reps
Squat 4 10
Lunge 4 10
Leg Curl 4 10
Lower Back
Exercise Sets Reps
Stiff Legged Deadlift 4 10
Good Mornings 4 10
Calves
Standing Calf Raises 4 10
Abs Crunches 5 25

Arnold Workout Variation

There is another variation to the Arnolds 6 Day Split Workout. This focus on training each body part 3 times a week. It is high in both intensity and volume.

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Arnolds 6 Day Split Workout

Day 1,3,5 Chest, Back and Legs
Day 2,4,6 Shoulders and arms
Day 7  Rest

Chest, Back and Legs

Exercise Sets Reps
Chest
Bench press 5 6-10
Incline Bench Press 6 6-10
Dumbbell Flye 5 6-10
Cable Cross Overs 6 10-12
Dips 5 Failure
Dumbbell Pullovers 5 10-12
Back
Wide grip pull up 6 Failure
Seated Cable Row 6 6-10
T-Bar Row 5 6-10
Single Arm Dumbbell row 5 6-10
Stiff Leg Deadlift 6 15
Legs
Squat 6 8-12
Leg Extension 6 12-15
Leg Curl 6 10-15
Leg Press 6 8-12
Barbell Lunges 5 15
Calves
Standing and Seated Calf Raises 10-10 10-15
One Leg Dumbbell Calf Raises 6 12
Forearms
Wrist Curl 4 10
Reverse Barbell Curl 4 8
Wrist Roller Machine 4 Failure
Non-stop Abs  30 minutes Feel the burn

Shoulders and Arms

Exercise Sets Reps
Biceps
Barbell Curl 6 6-10
Dumbbell Curl(Seated) 6 6-10
Dumbbell Concentration 6 6-10
Triceps
Close Grip Bench Press 6 6-10
Triceps Push Down 6 6-10
Barbell French Press 6 6-10
Single Arm Dumbbell Extension 6 6-10
Shoulders
Shoulder press(Barbell) 6 6-10
Lateral Raises 6 6-10
Rear Delt Raises 6 6-10
Cable Lateral Raises 6 6-10
Calves
Standing and Seated Calf Raises 10-10 10-15
One Leg Dumbbell Calf Raises 6 12
Forearms
Wrist Curl 4 10
Reverse Barbell Curl 4 8
Wrist Roller Machine 4 Failure
Non-stop Abs  30 minutes Feel the burn

Summary of Arnolds 6 Day Split Workout

Arnold is a living legend. He has multiple personality traits to explore. A 7 time Mr. Olympia isn’t made in chill, it needs hard work and dedication. Discipline is key to success. High intensity and volume workout split like arnolds 6 day split workout is very much favorable for adding on size and conditioning. With the backing of high quality diet, all your dreams will be turn to reality.