Arnold Split Workout Plan

12 weeks·6 days / wk·arnold

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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.

Focus

Volume

Block 1, week 1: RPE 778 hard sets

78 sets

Mon

Oct 5

Chest + back

52 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 10	65.5% 1RM (≈RPE 7)	2 min
Barbell row	3 × 10	RPE 7	2 min
Incline dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	2 × 8–12	RPE 8	2 min
Cable fly	1 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	1 × 12–15	RPE 8.5	60–90 s

Tue

Oct 6

Shoulders + arms

52 min

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 10	65.5% 1RM (≈RPE 7)	2 min
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s
Incline dumbbell curl	1 × 12–15	RPE 8.5	60–90 s
Cable pushdown	1 × 12–15	RPE 8.5	60–90 s

Wed

Oct 7

Legs

52 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 10	65.5% 1RM (≈RPE 7)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	1 × 12–15	RPE 8.5	60–90 s
Standing calf raise	1 × 12–15	RPE 8.5	60–90 s
Hanging knee raise	1 × 12–15	RPE 8.5	60–90 s

Thu

Oct 8

Chest + back

52 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 10	65.5% 1RM (≈RPE 7)	2 min
Barbell row	3 × 10	RPE 7	2 min
Incline dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	2 × 8–12	RPE 8	2 min
Cable fly	1 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	1 × 12–15	RPE 8.5	60–90 s

Fri

Oct 9

Shoulders + arms

52 min

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 10	65.5% 1RM (≈RPE 7)	2 min
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s
Incline dumbbell curl	1 × 12–15	RPE 8.5	60–90 s
Cable pushdown	1 × 12–15	RPE 8.5	60–90 s

Sat

Oct 10

Legs

52 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 10	65.5% 1RM (≈RPE 7)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	1 × 12–15	RPE 8.5	60–90 s
Standing calf raise	1 × 12–15	RPE 8.5	60–90 s
Hanging knee raise	1 × 12–15	RPE 8.5	60–90 s

Block 1, week 2: RPE 881 hard sets

81 sets

6 sessions

Mon

Oct 12

Chest + back

55 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 8	74% 1RM (≈RPE 8)	2 min
Barbell row	3 × 8	RPE 8	2 min
Incline dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	3 × 8–12	RPE 8	2 min
Cable fly	1 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	1 × 12–15	RPE 8.5	60–90 s

Tue

Oct 13

Shoulders + arms

55 min

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 8	74% 1RM (≈RPE 8)	2 min
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s
Incline dumbbell curl	2 × 12–15	RPE 8.5	60–90 s
Cable pushdown	1 × 12–15	RPE 8.5	60–90 s

Wed

Oct 14

Legs

55 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 8	74% 1RM (≈RPE 8)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	1 × 12–15	RPE 8.5	60–90 s
Hanging knee raise	1 × 12–15	RPE 8.5	60–90 s

Thu

Oct 15

Chest + back

52 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 8	74% 1RM (≈RPE 8)	2 min
Barbell row	3 × 8	RPE 8	2 min
Incline dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	2 × 8–12	RPE 8	2 min
Cable fly	1 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	1 × 12–15	RPE 8.5	60–90 s

Fri

Oct 16

Shoulders + arms

52 min

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 8	74% 1RM (≈RPE 8)	2 min
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s
Incline dumbbell curl	1 × 12–15	RPE 8.5	60–90 s
Cable pushdown	1 × 12–15	RPE 8.5	60–90 s

Sat

Oct 17

Legs

52 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 8	74% 1RM (≈RPE 8)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	1 × 12–15	RPE 8.5	60–90 s
Standing calf raise	1 × 12–15	RPE 8.5	60–90 s
Hanging knee raise	1 × 12–15	RPE 8.5	60–90 s

Block 1, week 3: RPE 984 hard sets

84 sets

6 sessions

Mon

Oct 19

Chest + back

55 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 6	81% 1RM (≈RPE 9)	2 min
Barbell row	3 × 6	RPE 9	2 min
Incline dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	3 × 8–12	RPE 8	2 min
Cable fly	1 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	1 × 12–15	RPE 8.5	60–90 s

Tue

Oct 20

Shoulders + arms

55 min

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 6	81% 1RM (≈RPE 9)	2 min
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s
Incline dumbbell curl	2 × 12–15	RPE 8.5	60–90 s
Cable pushdown	1 × 12–15	RPE 8.5	60–90 s

Wed

Oct 21

Legs

55 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 6	81% 1RM (≈RPE 9)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	1 × 12–15	RPE 8.5	60–90 s
Hanging knee raise	1 × 12–15	RPE 8.5	60–90 s

Thu

Oct 22

Chest + back

55 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 6	81% 1RM (≈RPE 9)	2 min
Barbell row	3 × 6	RPE 9	2 min
Incline dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	3 × 8–12	RPE 8	2 min
Cable fly	1 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	1 × 12–15	RPE 8.5	60–90 s

Fri

Oct 23

Shoulders + arms

55 min

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 6	81% 1RM (≈RPE 9)	2 min
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s
Incline dumbbell curl	2 × 12–15	RPE 8.5	60–90 s
Cable pushdown	1 × 12–15	RPE 8.5	60–90 s

Sat

Oct 24

Legs

55 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 6	81% 1RM (≈RPE 9)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	1 × 12–15	RPE 8.5	60–90 s
Hanging knee raise	1 × 12–15	RPE 8.5	60–90 s

Deload: 60% loads, fewer sets51 hard sets

51 sets

6 sessions

Mon

Oct 26

Chest + back

39 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 5	60% 1RM (≈RPE 6)	2 min
Barbell row	2 × 5	RPE 6	2 min
Incline dumbbell press	1 × 8–12	RPE 6	2 min
Pull-up	1 × 8–12	RPE 6	2 min
Cable fly	1 × 12–15	RPE 6	60–90 s
Straight-arm pulldown	1 × 12–15	RPE 6	60–90 s

Tue

Oct 27

Shoulders + arms

39 min

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 5	60% 1RM (≈RPE 6)	2 min
Lateral raise	1 × 12–15	RPE 6	60–90 s
Face pull	1 × 12–15	RPE 6	60–90 s
Barbell curl	1 × 12–15	RPE 6	60–90 s
Skull crusher	1 × 12–15	RPE 6	60–90 s
Incline dumbbell curl	1 × 12–15	RPE 6	60–90 s
Cable pushdown	1 × 12–15	RPE 6	60–90 s

Wed

Oct 28

Legs

39 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	60% 1RM (≈RPE 6)	2 min
Romanian deadlift	1 × 8–12	RPE 6	2 min
Bulgarian split squat	1 × 12–15	RPE 6	60–90 s
Leg extension	1 × 12–15	RPE 6	60–90 s
Lying leg curl	1 × 12–15	RPE 6	60–90 s
Standing calf raise	1 × 12–15	RPE 6	60–90 s
Hanging knee raise	1 × 12–15	RPE 6	60–90 s

Thu

Oct 29

Chest + back

36 min

Exercise	Sets×Reps	Load	Rest
Bench press	2 × 5	60% 1RM (≈RPE 6)	2 min
Barbell row	2 × 5	RPE 6	2 min
Incline dumbbell press	1 × 8–12	RPE 6	2 min
Pull-up	1 × 8–12	RPE 6	2 min
Cable fly	1 × 12–15	RPE 6	60–90 s
Straight-arm pulldown	1 × 12–15	RPE 6	60–90 s

Fri

Oct 30

Shoulders + arms

36 min

Exercise	Sets×Reps	Load	Rest
Overhead press	2 × 5	60% 1RM (≈RPE 6)	2 min
Lateral raise	1 × 12–15	RPE 6	60–90 s
Face pull	1 × 12–15	RPE 6	60–90 s
Barbell curl	1 × 12–15	RPE 6	60–90 s
Skull crusher	1 × 12–15	RPE 6	60–90 s
Incline dumbbell curl	1 × 12–15	RPE 6	60–90 s
Cable pushdown	1 × 12–15	RPE 6	60–90 s

Sat

Oct 31

Legs

36 min

Exercise	Sets×Reps	Load	Rest
Back squat	2 × 5	60% 1RM (≈RPE 6)	2 min
Romanian deadlift	1 × 8–12	RPE 6	2 min
Bulgarian split squat	1 × 12–15	RPE 6	60–90 s
Leg extension	1 × 12–15	RPE 6	60–90 s
Lying leg curl	1 × 12–15	RPE 6	60–90 s
Standing calf raise	1 × 12–15	RPE 6	60–90 s
Hanging knee raise	1 × 12–15	RPE 6	60–90 s

Block 2, week 1: RPE 788 hard sets

88 sets

6 sessions

Mon

Nov 2

Chest + back

58 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 10	66.5% 1RM (≈RPE 7.25)	2 min
Barbell row	3 × 10	RPE 7.25	2 min
Incline dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	3 × 8–12	RPE 8	2 min
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	1 × 12–15	RPE 8.5	60–90 s

Tue

Nov 3

Shoulders + arms

58 min

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 10	66.5% 1RM (≈RPE 7.25)	2 min
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s
Incline dumbbell curl	2 × 12–15	RPE 8.5	60–90 s
Cable pushdown	2 × 12–15	RPE 8.5	60–90 s

Wed

Nov 4

Legs

58 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 10	66.5% 1RM (≈RPE 7.25)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s
Hanging knee raise	1 × 12–15	RPE 8.5	60–90 s

Thu

Nov 5

Chest + back

58 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 10	66.5% 1RM (≈RPE 7.25)	2 min
Barbell row	3 × 10	RPE 7.25	2 min
Incline dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	3 × 8–12	RPE 8	2 min
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	1 × 12–15	RPE 8.5	60–90 s

Fri

Nov 6

Shoulders + arms

55 min

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 10	66.5% 1RM (≈RPE 7.25)	2 min
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s
Incline dumbbell curl	2 × 12–15	RPE 8.5	60–90 s
Cable pushdown	1 × 12–15	RPE 8.5	60–90 s

Sat

Nov 7

Legs

55 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 10	66.5% 1RM (≈RPE 7.25)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	1 × 12–15	RPE 8.5	60–90 s
Hanging knee raise	1 × 12–15	RPE 8.5	60–90 s

Block 2, week 2: RPE 892 hard sets

92 sets

6 sessions

Mon

Nov 9

Chest + back

61 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 8	75% 1RM (≈RPE 8.25)	2 min
Barbell row	3 × 8	RPE 8.25	2 min
Incline dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	3 × 8–12	RPE 8	2 min
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s

Tue

Nov 10

Shoulders + arms

61 min

Exercise	Sets×Reps	Load	Rest
Overhead press	4 × 8	75% 1RM (≈RPE 8.25)	2 min
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s
Incline dumbbell curl	2 × 12–15	RPE 8.5	60–90 s
Cable pushdown	2 × 12–15	RPE 8.5	60–90 s

Wed

Nov 11

Legs

58 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 8	75% 1RM (≈RPE 8.25)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s
Hanging knee raise	1 × 12–15	RPE 8.5	60–90 s

Thu

Nov 12

Chest + back

58 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 8	75% 1RM (≈RPE 8.25)	2 min
Barbell row	3 × 8	RPE 8.25	2 min
Incline dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	3 × 8–12	RPE 8	2 min
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	1 × 12–15	RPE 8.5	60–90 s

Fri

Nov 13

Shoulders + arms

58 min

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 8	75% 1RM (≈RPE 8.25)	2 min
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s
Incline dumbbell curl	2 × 12–15	RPE 8.5	60–90 s
Cable pushdown	2 × 12–15	RPE 8.5	60–90 s

Sat

Nov 14

Legs

58 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 8	75% 1RM (≈RPE 8.25)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s
Hanging knee raise	1 × 12–15	RPE 8.5	60–90 s

Block 2, week 3: RPE 995 hard sets

95 sets

6 sessions

Mon

Nov 16

Chest + back

61 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 6	82.5% 1RM (≈RPE 9.25)	2 min
Barbell row	3 × 6	RPE 9.25	2 min
Incline dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	3 × 8–12	RPE 8	2 min
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s

Tue

Nov 17

Shoulders + arms

61 min

Exercise	Sets×Reps	Load	Rest
Overhead press	4 × 6	82.5% 1RM (≈RPE 9.25)	2 min
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s
Incline dumbbell curl	2 × 12–15	RPE 8.5	60–90 s
Cable pushdown	2 × 12–15	RPE 8.5	60–90 s

Wed

Nov 18

Legs

61 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 6	82.5% 1RM (≈RPE 9.25)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s
Hanging knee raise	2 × 12–15	RPE 8.5	60–90 s

Thu

Nov 19

Chest + back

61 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 6	82.5% 1RM (≈RPE 9.25)	2 min
Barbell row	3 × 6	RPE 9.25	2 min
Incline dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	3 × 8–12	RPE 8	2 min
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s

Fri

Nov 20

Shoulders + arms

61 min

Exercise	Sets×Reps	Load	Rest
Overhead press	4 × 6	82.5% 1RM (≈RPE 9.25)	2 min
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s
Incline dumbbell curl	2 × 12–15	RPE 8.5	60–90 s
Cable pushdown	2 × 12–15	RPE 8.5	60–90 s

Sat

Nov 21

Legs

58 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 6	82.5% 1RM (≈RPE 9.25)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s
Hanging knee raise	1 × 12–15	RPE 8.5	60–90 s

Deload: 60% loads, fewer sets57 hard sets

57 sets

6 sessions

Mon

Nov 23

Chest + back

42 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 5	60% 1RM (≈RPE 6)	2 min
Barbell row	3 × 5	RPE 6	2 min
Incline dumbbell press	1 × 8–12	RPE 6	2 min
Pull-up	1 × 8–12	RPE 6	2 min
Cable fly	1 × 12–15	RPE 6	60–90 s
Straight-arm pulldown	1 × 12–15	RPE 6	60–90 s

Tue

Nov 24

Shoulders + arms

42 min

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 5	60% 1RM (≈RPE 6)	2 min
Lateral raise	2 × 12–15	RPE 6	60–90 s
Face pull	1 × 12–15	RPE 6	60–90 s
Barbell curl	1 × 12–15	RPE 6	60–90 s
Skull crusher	1 × 12–15	RPE 6	60–90 s
Incline dumbbell curl	1 × 12–15	RPE 6	60–90 s
Cable pushdown	1 × 12–15	RPE 6	60–90 s

Wed

Nov 25

Legs

42 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	60% 1RM (≈RPE 6)	2 min
Romanian deadlift	2 × 8–12	RPE 6	2 min
Bulgarian split squat	1 × 12–15	RPE 6	60–90 s
Leg extension	1 × 12–15	RPE 6	60–90 s
Lying leg curl	1 × 12–15	RPE 6	60–90 s
Standing calf raise	1 × 12–15	RPE 6	60–90 s
Hanging knee raise	1 × 12–15	RPE 6	60–90 s

Thu

Nov 26

Chest + back

39 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 5	60% 1RM (≈RPE 6)	2 min
Barbell row	2 × 5	RPE 6	2 min
Incline dumbbell press	1 × 8–12	RPE 6	2 min
Pull-up	1 × 8–12	RPE 6	2 min
Cable fly	1 × 12–15	RPE 6	60–90 s
Straight-arm pulldown	1 × 12–15	RPE 6	60–90 s

Fri

Nov 27

Shoulders + arms

39 min

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 5	60% 1RM (≈RPE 6)	2 min
Lateral raise	1 × 12–15	RPE 6	60–90 s
Face pull	1 × 12–15	RPE 6	60–90 s
Barbell curl	1 × 12–15	RPE 6	60–90 s
Skull crusher	1 × 12–15	RPE 6	60–90 s
Incline dumbbell curl	1 × 12–15	RPE 6	60–90 s
Cable pushdown	1 × 12–15	RPE 6	60–90 s

Sat

Nov 28

Legs

39 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	60% 1RM (≈RPE 6)	2 min
Romanian deadlift	1 × 8–12	RPE 6	2 min
Bulgarian split squat	1 × 12–15	RPE 6	60–90 s
Leg extension	1 × 12–15	RPE 6	60–90 s
Lying leg curl	1 × 12–15	RPE 6	60–90 s
Standing calf raise	1 × 12–15	RPE 6	60–90 s
Hanging knee raise	1 × 12–15	RPE 6	60–90 s

Block 3, week 1: RPE 799 hard sets

99 sets

6 sessions

Mon

Nov 30

Chest + back

64 min

Exercise	Sets×Reps	Load	Rest
Bench press	4 × 10	66.5% 1RM (≈RPE 7.5)	2 min
Barbell row	3 × 10	RPE 7.5	2 min
Incline dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	3 × 8–12	RPE 8	2 min
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s

Tue

Dec 1

Shoulders + arms

64 min

Exercise	Sets×Reps	Load	Rest
Overhead press	4 × 10	66.5% 1RM (≈RPE 7.5)	2 min
Lateral raise	3 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s
Incline dumbbell curl	2 × 12–15	RPE 8.5	60–90 s
Cable pushdown	2 × 12–15	RPE 8.5	60–90 s

Wed

Dec 2

Legs

64 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 10	66.5% 1RM (≈RPE 7.5)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s
Hanging knee raise	2 × 12–15	RPE 8.5	60–90 s

Thu

Dec 3

Chest + back

61 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 10	66.5% 1RM (≈RPE 7.5)	2 min
Barbell row	3 × 10	RPE 7.5	2 min
Incline dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	3 × 8–12	RPE 8	2 min
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s

Fri

Dec 4

Shoulders + arms

61 min

Exercise	Sets×Reps	Load	Rest
Overhead press	4 × 10	66.5% 1RM (≈RPE 7.5)	2 min
Lateral raise	2 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s
Incline dumbbell curl	2 × 12–15	RPE 8.5	60–90 s
Cable pushdown	2 × 12–15	RPE 8.5	60–90 s

Sat

Dec 5

Legs

61 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 10	66.5% 1RM (≈RPE 7.5)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s
Hanging knee raise	2 × 12–15	RPE 8.5	60–90 s

Block 3, week 2: RPE 8104 hard sets

104 sets

6 sessions

Mon

Dec 7

Chest + back

68 min

Exercise	Sets×Reps	Load	Rest
Bench press	4 × 8	75% 1RM (≈RPE 8.5)	2 min
Barbell row	4 × 8	RPE 8.5	2 min
Incline dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	3 × 8–12	RPE 8	2 min
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s

Tue

Dec 8

Shoulders + arms

68 min

Exercise	Sets×Reps	Load	Rest
Overhead press	4 × 8	75% 1RM (≈RPE 8.5)	2 min
Lateral raise	3 × 12–15	RPE 8.5	60–90 s
Face pull	3 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s
Incline dumbbell curl	2 × 12–15	RPE 8.5	60–90 s
Cable pushdown	2 × 12–15	RPE 8.5	60–90 s

Wed

Dec 9

Legs

64 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 8	75% 1RM (≈RPE 8.5)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s
Hanging knee raise	2 × 12–15	RPE 8.5	60–90 s

Thu

Dec 10

Chest + back

64 min

Exercise	Sets×Reps	Load	Rest
Bench press	4 × 8	75% 1RM (≈RPE 8.5)	2 min
Barbell row	3 × 8	RPE 8.5	2 min
Incline dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	3 × 8–12	RPE 8	2 min
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s

Fri

Dec 11

Shoulders + arms

64 min

Exercise	Sets×Reps	Load	Rest
Overhead press	4 × 8	75% 1RM (≈RPE 8.5)	2 min
Lateral raise	3 × 12–15	RPE 8.5	60–90 s
Face pull	2 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s
Incline dumbbell curl	2 × 12–15	RPE 8.5	60–90 s
Cable pushdown	2 × 12–15	RPE 8.5	60–90 s

Sat

Dec 12

Legs

64 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 8	75% 1RM (≈RPE 8.5)	2 min
Romanian deadlift	3 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s
Hanging knee raise	2 × 12–15	RPE 8.5	60–90 s

Block 3, week 3: RPE 9108 hard sets

108 sets

6 sessions

Mon

Dec 14

Chest + back

68 min

Exercise	Sets×Reps	Load	Rest
Bench press	4 × 6	82.5% 1RM (≈RPE 9.5)	2 min
Barbell row	4 × 6	RPE 9.5	2 min
Incline dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	3 × 8–12	RPE 8	2 min
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s

Tue

Dec 15

Shoulders + arms

68 min

Exercise	Sets×Reps	Load	Rest
Overhead press	4 × 6	82.5% 1RM (≈RPE 9.5)	2 min
Lateral raise	3 × 12–15	RPE 8.5	60–90 s
Face pull	3 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s
Incline dumbbell curl	2 × 12–15	RPE 8.5	60–90 s
Cable pushdown	2 × 12–15	RPE 8.5	60–90 s

Wed

Dec 16

Legs

68 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 6	82.5% 1RM (≈RPE 9.5)	2 min
Romanian deadlift	4 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s
Hanging knee raise	2 × 12–15	RPE 8.5	60–90 s

Thu

Dec 17

Chest + back

68 min

Exercise	Sets×Reps	Load	Rest
Bench press	4 × 6	82.5% 1RM (≈RPE 9.5)	2 min
Barbell row	4 × 6	RPE 9.5	2 min
Incline dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	3 × 8–12	RPE 8	2 min
Cable fly	2 × 12–15	RPE 8.5	60–90 s
Straight-arm pulldown	2 × 12–15	RPE 8.5	60–90 s

Fri

Dec 18

Shoulders + arms

68 min

Exercise	Sets×Reps	Load	Rest
Overhead press	4 × 6	82.5% 1RM (≈RPE 9.5)	2 min
Lateral raise	3 × 12–15	RPE 8.5	60–90 s
Face pull	3 × 12–15	RPE 8.5	60–90 s
Barbell curl	2 × 12–15	RPE 8.5	60–90 s
Skull crusher	2 × 12–15	RPE 8.5	60–90 s
Incline dumbbell curl	2 × 12–15	RPE 8.5	60–90 s
Cable pushdown	2 × 12–15	RPE 8.5	60–90 s

Sat

Dec 19

Legs

68 min

Exercise	Sets×Reps	Load	Rest
Back squat	4 × 6	82.5% 1RM (≈RPE 9.5)	2 min
Romanian deadlift	4 × 8–12	RPE 8	2 min
Bulgarian split squat	2 × 12–15	RPE 8.5	60–90 s
Leg extension	2 × 12–15	RPE 8.5	60–90 s
Lying leg curl	2 × 12–15	RPE 8.5	60–90 s
Standing calf raise	2 × 12–15	RPE 8.5	60–90 s
Hanging knee raise	2 × 12–15	RPE 8.5	60–90 s

Test week: rep-max check + deload65 hard sets

65 sets

6 sessions

Mon

Dec 21

Chest + back

45 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × AMRAP	70% 1RM	2 min
Barbell row	3 × AMRAP	1 set to RPE 9	2 min
Incline dumbbell press	2 × 8–12	RPE 7	2 min
Pull-up	1 × 8–12	RPE 7	2 min
Cable fly	1 × 12–15	RPE 7	60–90 s
Straight-arm pulldown	1 × 12–15	RPE 7	60–90 s

Tue

Dec 22

Shoulders + arms

45 min

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × AMRAP	70% 1RM	2 min
Lateral raise	2 × 12–15	RPE 7	60–90 s
Face pull	2 × 12–15	RPE 7	60–90 s
Barbell curl	1 × 12–15	RPE 7	60–90 s
Skull crusher	1 × 12–15	RPE 7	60–90 s
Incline dumbbell curl	1 × 12–15	RPE 7	60–90 s
Cable pushdown	1 × 12–15	RPE 7	60–90 s

Wed

Dec 23

Legs

45 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × AMRAP	70% 1RM	2 min
Romanian deadlift	2 × 8–12	RPE 7	2 min
Bulgarian split squat	2 × 12–15	RPE 7	60–90 s
Leg extension	1 × 12–15	RPE 7	60–90 s
Lying leg curl	1 × 12–15	RPE 7	60–90 s
Standing calf raise	1 × 12–15	RPE 7	60–90 s
Hanging knee raise	1 × 12–15	RPE 7	60–90 s

Thu

Dec 24

Chest + back

45 min

Exercise	Sets×Reps	Load	Rest
Bench press	3 × AMRAP	70% 1RM	2 min
Barbell row	3 × AMRAP	1 set to RPE 9	2 min
Incline dumbbell press	2 × 8–12	RPE 7	2 min
Pull-up	1 × 8–12	RPE 7	2 min
Cable fly	1 × 12–15	RPE 7	60–90 s
Straight-arm pulldown	1 × 12–15	RPE 7	60–90 s

Fri

Dec 25

Shoulders + arms

45 min

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × AMRAP	70% 1RM	2 min
Lateral raise	2 × 12–15	RPE 7	60–90 s
Face pull	2 × 12–15	RPE 7	60–90 s
Barbell curl	1 × 12–15	RPE 7	60–90 s
Skull crusher	1 × 12–15	RPE 7	60–90 s
Incline dumbbell curl	1 × 12–15	RPE 7	60–90 s
Cable pushdown	1 × 12–15	RPE 7	60–90 s

Sat

Dec 26

Legs

42 min

Exercise	Sets×Reps	Load	Rest
Back squat	3 × AMRAP	70% 1RM	2 min
Romanian deadlift	2 × 8–12	RPE 7	2 min
Bulgarian split squat	1 × 12–15	RPE 7	60–90 s
Leg extension	1 × 12–15	RPE 7	60–90 s
Lying leg curl	1 × 12–15	RPE 7	60–90 s
Standing calf raise	1 × 12–15	RPE 7	60–90 s
Hanging knee raise	1 × 12–15	RPE 7	60–90 s

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.

Keep exploring

All gym plans

About this plan

FAQ

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

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

What loads does the arnold split workout plan prescribe?

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

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