Hypertrophy Training Plan
Classic Arnold Split Program
Arnold Schwarzenegger's classic 6-day split pairing antagonist muscle groups (Chest/Back, Shoulders/Arms, Legs) for high-density training pumps.
Target Goal
Hypertrophy
Days Per Week
6 Days
Progression Method
High Volume Hypertrophy Periodization (Add load when 12 reps are completed cleanly across all working sets)
Weekly Routine Schedule
| Session | Primary Focus | Key Compound Lifts | Target Rep Range |
|---|---|---|---|
| Day 1 & Day 4 | Chest & Back Antagonist | Bench Press, Incline DB Press, Barbell Row, Lat Pulldowns | 4 sets x 8–12 reps |
| Day 2 & Day 5 | Shoulders & Arms | Overhead DB Press, Lateral Raises, Barbell Curls, Triceps Dips | 4 sets x 10–12 reps |
| Day 3 & Day 6 | Legs & Lower Back | Barbell Squat, Romanian Deadlift, Leg Press, Calf Raises | 4 sets x 8–12 reps |
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