Arnold Split Plus
The Austrian Oak's legendary chest/back, shoulders/arms, legs split done twice weekly. Classic bodybuilding at its finest with modern recovery science.
Who it's for
A 6-day intermediate program with extra work for chest, back, shoulders, biceps and triceps: 28 exercises across 6 sessions a week.
Focus muscles: Chest, Back, Shoulders, Biceps, Triceps. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.
The week
6 sessions. Primary lifts are marked; they get the freshest effort.
Day 1
Chest & Back A
Heavy chest/back
Day 2
Shoulders & Arms A
Heavy delts/arms
Day 3
Legs A
Heavy legs
Day 4
Chest & Back B
Volume chest/back
Day 5
Shoulders & Arms B
Volume delts/arms
Day 6
Legs B
Volume legs
Weekly sets per muscle
Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.
| Muscle | Sets | Zone |
|---|---|---|
| Chest | 19.5 | High |
| Shoulders | 19.5 | Optimal |
| Biceps | 18 | High |
| Quadriceps | 18 | Optimal |
| Triceps | 16.5 | High |
| Glutes | 15 | Optimal |
| Back | 13.5 | Moderate |
| Hamstrings | 12 | Optimal |
| Lats | 10.5 | Moderate |
| Abs | 4.5 | Moderate |
| Calves | 1.5 | Maintenance |
| Forearms | 1.5 | Maintenance |
| Traps | 1.5 | Maintenance |
Similar programs
Run this program free.
Start Arnold Split Plus in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.