Being a fitness lover, everyone aims to follow a workout plan to gain rapid muscle mass. In a week, every day belongs to a new muscle day and the overall routine continues. But what if someone needs a complete workout plan that simultaneously targets each primal muscle group? Obviously, a significant workout split, commonly known as Arnold Split, promises an impressive routine. In this blog post, we will find interesting information about the Arnold Split program and much more. So let’s get started without waiting a minute.

What is an Arnold Split Program?

Arnold Split is a routine that Arnold Schwarzenegger, a famous bodybuilder, founded and involved in her practice session. It’s a complete 6-day workout plan to gain power, confidence, and agility across the body. Legs, Arms, Shoulders, and Chest are the primary targeted muscles of this plan but not everyone can follow this hard-hitting routine. By following this routine, you can focus on each minor/major muscle group twice making it ideal for bringing impactful results.

In normal exercises, fitness trainers prefer to perform 12-15 reps per set. But this workout plan is completely different as it demands you to do 25-28 reps per set. This increase in volume will make the challenges complex and almost impossible for those suffering from consistent muscle pain. However, a linear discipline and fixed timing are the keys to gaining successive approaches in this workout regime.

Benefits of Arnold Split

A workout plan that was followed by a global bodybuilding champion is a piece of worth. This plan hides almost plenty of benefits in its depth for overall well-being. Some of the highlighted and noticeable benefits are as follows:

Intensive & Focused Training: Arnold split offers a streamlined structure to follow without resting a single day. This workout property helps reduce the break and focus on developing muscles quickly.

Consistency and Punctuality: Fitness lovers who aim to bring regularity to their fitness journey must follow this plan. 6-day consecutive training will let them forget everything and alter themselves for the betterment of their muscles.

Quick Muscle Recovery: Proper tension and pressure on the muscles will prepare them to deal with minor injuries. However, if you feel strain or injury during this plan, recovering will take the least possible time.

Detailed Balance amongst Muscles: Following a routine for a week will surely bring balance to the muscles. Moreover, if someone is facing muscle imbalances then Arnold Split is the best choice for him.

Suitable for Athletic Nature: Arnold Split inherits its nature from an athlete making it the best suitable option for bodybuilders, weightlifters, etc. So considering this workout plan the best training for competitors who are going to compete in the global conquest is a good thing.

Pack of Nutrition: Along with exercises, the co-founder of this plan is also forced to maintain a proper diet plan. Taking minerals, vitamins, and other nutritional elements along with workouts is compulsory.

In short, this workout plan is a pack of potential for people looking to drive muscular strength. Start your Monday with a dream and end with an achievement.

Routine Setup of Arnold Split Program

This 6-day consecutive routine has a specific day and the inventor of this routine used to target specific muscles on that particular day. Here is a complete workout routine that you can also follow to bring exceptional results:

• Monday: This day focuses on your Chest, Back, and Abdominal muscles.
• Tuesday: The second day of the week is dedicated to Deltoids, Triceps & Biceps, and Forearms.
• Wednesday: For the third day, you will focus on your legs and abdominal muscles.
• Thursday: Same as for Monday
• Friday:  Same as for Tuesday
• Saturday:  Same as for Wednesday

A noticeable fact in the routine is that it repeats after three days making it possible for fitness lovers to focus more. The former bodybuilder gained a name in the industry by chasing the routine. However, the program and muscles are setup in such a way that you can target dissimilar muscle groups on a particular day, bringing massive approaches.

Days	Exercises	Reps
1st Day – Monday	Flat Barbell Bench Press Incline Barbell Bench Press Dumbbell Pullover Wide Grip Chin-ups Dumbbell Rows/Bent-over Rows	Maximum:  25-30 Repetitions Minimum: 10-15 Repetitions
2nd Day – Tuesday	Lateral Raises Clean & Press Barbell Curls Close Grip Bench Press Wrist Curls/Reverse Wrist Curls	Maximum:  25-30 Repetitions Minimum: 10-15 Repetitions
3rd Day – Wednesday	Squats Straight Leg Deadlift Good Mornings Lunges Kneeling Cable Crunch	Maximum:  25-30 Repetitions Minimum: 10-15 Repetitions
4th Day – Thursday	Flat Barbell Bench Press Wide Grip Chin-ups T Bar Rows Decline Sit-ups Leg Raises	Maximum:  25-30 Repetitions Minimum: 10-15 Repetitions
5th Day – Friday	Arnold Press Rear Delt Flyes Behind the Neck Press Barbell Curls Concentration Curls Triceps Pushdown	Maximum:  25-30 Repetitions Minimum: 10-15 Repetitions
6th Day – Saturday	Front Squats Leg Curls Hack Squats Seated Calf Raises Kneeling Cable Crunch	Maximum:  25-30 Repetitions Minimum: 10-15 Repetitions

By following the table schedule, you can achieve what Arnold has done for himself. Try to focus on the exercise and start with low weights to bear the minimum pressure on the muscles.

Tips and Tricks to Perform Properly

However, you must know the proper guidelines and precautions before getting involved in this program.

Practice with Multiple Machines and Weighted Equipment

Don’t rely on a single machine to develop a routine. Instead, you must go with advanced and innovative equipment to get better results. Instead of using rounded dumbbells, you can utilize hexagonal dumbbells to feel the change. Similarly, try to bring innovations in each workout and make sure to perform exercises with different angles.

Perform on Ideology

Be creative with the exercises and bring creative results. Arnold Split program gave an idea of building muscle mass but how to shape the program completely depends on your goals. According to the said requirements, you must experience new things and follow the passion of the greatest weightlifters. Go beyond the limitations and challenge yourself to beat your previous record.

Maximize Your Overall Potential

If one day you have tried an exercise with 12 reps, try to do it with 15-16 reps for the next time. It will not only enhance your overall stamina but encourage you to do what you are capable of. Therefore, you must try to deliver better by breaking the limits and increasing your overall potential.

Include Maximum Exercises

On a particular muscle day, you are not limited to repeatedly using only a few exercises. For example, it is not compulsory to repeat Bench Press if you have done your previous task with Bench Press. You can change this exercise and bring Close Grip/Wide Grip or Decline/Incline Bench Presses into the regime.

By paying attention to these steps and keeping the precautions in mind, you can make the best possible routine. Target each muscle equally in the week and lift weights according to strength and stamina. Take good care of your fitness to achieve maximum results.

Basic Rules of Arnold Split Program

Arnold Split program is like nuts and honey for those who want to shape their overall fitness. It is therefore important to carry the program consecutively and follow some rules. If you adopt the rules and regulations of this 6-day workout plan, strong body physique and muscles are guaranteed.

• Rule 1 – Try to perform exercises without even breathing. For example, some exercises in the routine have supersets requiring you to perform back-to-back exercises with the same aggression.
• Rule 2 – Always follow the rep range each week to bring massive unexpected results. Each rep range is different and allows you to increase the intensity for each.
• Rule 3 – Don’t leave the routine or miss an exercise. If you have excessive time then you are welcome. Otherwise, you cannot attain the betterment without giving proper time to this plan.
• Rule 4 – If you feel pain or injuries during the workouts try to bear them. But in case of unbearable pain, you must consult the professionals and get a bit of advice to follow.

Adoption of these rules is the key to success and Arnold himself was restricted to the rules. So don’t miss out and give your best to achieve a name in the fitness industry.

Ending Lines

Arnold Schwarzenegger is a brand and everyone is a die-hard fan of the fitness he was having. The secret behind his fitness was the Arnold Split Program he used to follow. The theory and ideology of this simplest yet effective routine is to bring power, muscle development, and stability across the body.

Nowadays, many changes have been made to the primitive routine but the idea remains the same. Exercises, repetitions, and several sets have been changed but the workout intensity and performance days remain constant to get the results. So by following the aggression and passion of Arnold Schwarzenegger, you can be the trending bodybuilder. Best of Luck for your fitness journey.