STRENGTH & HYPERTROPHY / 6 DAYS PER WEEK / ABOUT 55 MINUTES
Arnold-inspired six-day split
High-volume hypertrophy
Chest and back, shoulders and arms, then legs, twice weekly. This is demanding volume for experienced lifters, not a proven superior split.
Your weekly sessions
SESSION 1 / Heavy horizontal
Chest + back A
Heavy horizontal
- Barbell bench press — 3 × 6–8
Pectorals, anterior shoulders and triceps. Use a spotter or safeties, plant feet, lower to a controlled touch point and press without bouncing.
- Barbell bent-over row — 3 × 6–8
Lats, rhomboids, mid-back and biceps. Hinge with a firm trunk, pull bar toward lower ribs and lower without swinging the torso.
- Dumbbell bench press — 2 × 8–12
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Lat pulldown — 2 × 10–12
Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
SESSION 2 / Press and arms
Shoulders + arms A
Press and arms
- Dumbbell overhead press — 3 × 6–10
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
- Lateral raise — 2 × 12–15
Deltoids and upper-back stabilizers. Lift outward with soft elbows to about shoulder height.
- Dumbbell curl — 2 × 10–12
Biceps brachii and brachialis. Keep upper arms near sides and lower slowly.
- Triceps pressdown — 2 × 10–12
Triceps brachii. Keep elbows near ribs while straightening arms.
SESSION 3 / Quads · glutes · hamstrings
Legs
Quads · glutes · hamstrings
- Barbell back squat — 3 × 6–8
Quadriceps with glute support. Set bar securely across upper back, brace, sit between hips to a controlled depth, then drive through the midfoot.
- Dumbbell Romanian deadlift — 3 × 8–10
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Supported split squat — 2 × 8/side
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Seated hamstring curl — 2 × 10–12
Hamstrings and posterior chain. Curl smoothly and return slowly.
- Single-leg calf raise — 2 × 12/side
Gastrocnemius and soleus. Use balance support and move through a comfortable range.
SESSION 4 / Different angles
Chest + back B
Different angles
- Assisted pull-up — 3 × 6–10
Lats, rhomboids, mid-back and biceps. Use enough assistance to move smoothly through your range.
- Cable chest fly — 2 × 12–15
Pectorals, anterior shoulders and triceps. Bring hands together in a comfortable arc with soft elbows.
- Chest-supported row — 3 × 8–12
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Floor push-up — 2 × 8–15
Pectorals, anterior shoulders and triceps. Keep a long body line and press the floor away.
SESSION 5 / Control and range
Shoulders + arms B
Control and range
- Cable face pull — 3 × 12–15
Deltoids and upper-back stabilizers. Pull rope toward eye level with elbows moving out.
- Dumbbell overhead press — 2 × 8–10
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
- Hammer curl — 2 × 10–12
Brachialis, brachioradialis and biceps brachii. Curl with palms facing and control the return.
- Overhead triceps extension — 2 × 10–12
Triceps brachii, particularly the long head. Straighten elbows through a comfortable shoulder range.
SESSION 6 / Squat dominant
Lower A
Squat dominant
- Barbell back squat — 3 × 5–8 · 2–3 min
Quadriceps with glute support. Set bar securely across upper back, brace, sit between hips to a controlled depth, then drive through the midfoot.
- Dumbbell Romanian deadlift — 3 × 8–10
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Supported split squat — 2 × 8/side
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Seated calf raise — 2 × 12–15
Gastrocnemius and soleus. Raise heels smoothly, pause and lower under control.
- Side plank — 2 × 25 sec/side
Abdominals, obliques and trunk stabilizers. Stack shoulders over elbow and lift hips, breathing steadily.
How to progress
Begin with two sets on accessories. Add a third only if performance and recovery remain stable. Track per-muscle weekly sets and reduce volume before fatigue compounds.
Recovery and weekly placement
One rest day; avoid stacking hard sport practice on leg days.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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