PlanByWeek

Arnold Split Workout Plan

12 weeks·6 days / wk·arnold

Weeks
12
Sessions
72
Peak week
108 sets
week 11
Deloads
2
wk 4, 8
Final week
Test
BaseDeloadBuildPeakTest

Main barbell lifts are prescribed as % of 1RM; enter your maxes to see pounds or kilos.

Week-by-week training plan
WkFocusVolume
01Block 1, week 1: RPE 778 hard sets78 sets

  1. Mon

    Oct 5

    Chest + back

    52 min
    ExerciseSets×RepsLoad
    Bench press3 × 1065.5% 1RM (≈RPE 7)
    Barbell row3 × 10RPE 7
    Incline dumbbell press3 × 8–12RPE 8
    Pull-up2 × 8–12RPE 8
    Cable fly1 × 12–15RPE 8.5
    Straight-arm pulldown1 × 12–15RPE 8.5

  2. Tue

    Oct 6

    Shoulders + arms

    52 min
    ExerciseSets×RepsLoad
    Overhead press3 × 1065.5% 1RM (≈RPE 7)
    Lateral raise2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5
    Incline dumbbell curl1 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  3. Wed

    Oct 7

    Legs

    52 min
    ExerciseSets×RepsLoad
    Back squat3 × 1065.5% 1RM (≈RPE 7)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl1 × 12–15RPE 8.5
    Standing calf raise1 × 12–15RPE 8.5
    Hanging knee raise1 × 12–15RPE 8.5

  4. Thu

    Oct 8

    Chest + back

    52 min
    ExerciseSets×RepsLoad
    Bench press3 × 1065.5% 1RM (≈RPE 7)
    Barbell row3 × 10RPE 7
    Incline dumbbell press3 × 8–12RPE 8
    Pull-up2 × 8–12RPE 8
    Cable fly1 × 12–15RPE 8.5
    Straight-arm pulldown1 × 12–15RPE 8.5

  5. Fri

    Oct 9

    Shoulders + arms

    52 min
    ExerciseSets×RepsLoad
    Overhead press3 × 1065.5% 1RM (≈RPE 7)
    Lateral raise2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5
    Incline dumbbell curl1 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  6. Sat

    Oct 10

    Legs

    52 min
    ExerciseSets×RepsLoad
    Back squat3 × 1065.5% 1RM (≈RPE 7)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl1 × 12–15RPE 8.5
    Standing calf raise1 × 12–15RPE 8.5
    Hanging knee raise1 × 12–15RPE 8.5

Weeks 2–12 locked

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02Block 1, week 2: RPE 881 hard sets81 sets
03Block 1, week 3: RPE 984 hard sets84 sets
04Deload: 60% loads, fewer sets51 hard sets51 sets
05Block 2, week 1: RPE 788 hard sets88 sets
06Block 2, week 2: RPE 892 hard sets92 sets
07Block 2, week 3: RPE 995 hard sets95 sets
08Deload: 60% loads, fewer sets57 hard sets57 sets
09Block 3, week 1: RPE 799 hard sets99 sets
10Block 3, week 2: RPE 8104 hard sets104 sets
11Block 3, week 3: RPE 9108 hard sets108 sets
12Test week: rep-max check + deload65 hard sets65 sets

The numbers

About this plan

A 6-day arnold split aimed at muscle growth: this arnold split workout plan lasts 12 weeks and cycles 3 session types. volume: 78 sets in week 1, 92 sets in week 6, 108 at the week-11 peak.

Day one of 6 is Chest + back: Bench press 3 × 10 and Barbell row 3 × 10. Across 1002 total sets you meet 20 exercises, main lifts at 10/8/6 reps on 6 days. Percentages top out at 82.5% of 1RM in week 11; your maxes turn all 1002 sets into lb.

full gym deloads: week 4 (51 sets) and week 8 (57 sets). Week 12 is a rep-max check at 65 sets.

Week 1 of the arnold split workout plan is 6 sessions and 78 hard sets; the biggest, Chest + back, has 13. Block averages climb 81 → 92 → 104 sets a week.

Weeks 1–4 run 78, 81, 84 and 51 sets. The last four weeks run 99, 104, 108 and 65 sets. Key sessions per week range from 0 to 6, 60 across the plan.

Questions

FAQ

How many sets a week is the arnold split workout plan?

From 78 to 108 hard full gym sets a week; 1002 over 12 weeks.

What does a 6-day week look like on the arnold split workout plan?

Chest + back, Shoulders + arms and Legs on 6 days; week 1 totals 78 sets.

What loads does the arnold split workout plan prescribe?

78 sets in week 1 open with Bench press 3 × 10; 82.5% of 1RM is the top.

When are the deload weeks in the arnold split workout plan?

Week 4 (51 sets) and week 8 (57 sets), before the next full gym block starts heavier.

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