The Arnold Split Training Plan Explained

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The Arnold Split is one of the most popular bodybuilding routines ever created, and it’s still used today by lifters chasing serious size and strength.

This six-day plan pushes volume and frequency to the max, training each muscle group twice per week. Chest and back are paired together, shoulders and arms get their own day, and legs have two dedicated sessions. The idea is to hit every muscle with enough intensity and variety to force growth.

While it was designed for advanced lifters, the Arnold Split can be adapted for intermediates who want to take their training to the next level. The key is managing recovery, nutrition, and sleep. Without those, the high frequency can quickly burn you out.

If your goal is building muscle mass and you’re ready for a demanding program, the Arnold Split is worth trying. It’s not magic, but it’s a proven structure that helped Arnold and many others pack on serious size.

Need more? Check out the powerlifting app for specific programs.

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