The 6-day split Arnold used to win 7 Mr. Olympia titles. Chest/Back, Shoulders/Arms, and Legs trained twice per week with extreme volume. Advanced lifters only.
Chest-Back / Shoulders-Arms / Legs · 6 days a week · about 90 minutes a session · advanced · goal: Muscle growth · by Arnold Schwarzenegger
Weekly plan
Chest & Back
Barbell Bench Press 5 x 6–10
Incline Barbell Press 4 x 8–10
Dumbbell Chest Fly 4 x 10–12
Barbell Row 5 x 6–10
Pull-Up 4 x 10–12
Cable Row 4 x 10–12
Stiff-Leg Deadlift 3 x 10–12
Shoulders & Arms
Barbell Overhead Press 5 x 6–10
Dumbbell Lateral Raise 4 x 10–12
Rear Delt Fly 4 x 10–12
Barbell Curl 5 x 6–10
Incline Dumbbell Curl 4 x 8–12
Barbell Skull Crusher 5 x 6–10
Cable Tricep Pushdown 4 x 10–12
Legs & Abs
Barbell Back Squat 6 x 6–10
Leg Press 4 x 10–15
Dumbbell Lunge 4 x 10 each
Machine Leg Curl 4 x 10–12
Standing Calf Raise 4 x 15–20
Plank 3 x 60s
Chest & Back (repeat)
Incline Barbell Press 5 x 6–10
Barbell Bench Press 4 x 8–10
Cable Chest Fly 4 x 12–15
Pull-Up 5 x 10–12
Barbell Row 4 x 8–10
Lat Pulldown 4 x 10–12
Back Extension 3 x 15
Shoulders & Arms (repeat)
Dumbbell Shoulder Press 5 x 8–10
Dumbbell Lateral Raise 4 x 12–15
Cable Face Pull 3 x 15–20
Dumbbell Curl 5 x 8–12
Hammer Curl 4 x 10–12
Dumbbell Overhead Extension 5 x 8–12
Tricep Dip 4 x 10–15
Legs & Abs (repeat)
Barbell Front Squat 5 x 8–10
Machine Leg Extension 4 x 12–15
Romanian Deadlift 4 x 10–12
Seated Leg Curl 4 x 10–12
Seated Calf Raise 4 x 15–20
Hanging Leg Raise 4 x 15–20
Notes
Train Mon–Sat with Sunday rest. This is a high-volume program — only suitable for advanced lifters with years of consistent training. Track progressive overload on every key lift.
General fitness information, not medical advice. Check with a qualified professional before starting a new program or if you have an injury. Lyfta AI · Privacy · Terms