BLUEPRINT / 6 TRAINING DAYS
Arnold split / 6 days.
A three-session rotation repeated twice: chest/back, shoulders/arms, and legs.
Sample plan, not a personal recommendation. Sets and reps are examples to adapt; no working weights are prescribed.
Chest + back
4 EXERCISES| Exercise | Sets | Reps / hold |
|---|---|---|
| Barbell bench press | 3 | 8–12 |
| Neutral-grip lat pulldown | 3 | 8–12 |
| Incline dumbbell bench press | 2 | 8–12 |
| Chest-supported dumbbell row | 3 | 8–12 |
Shoulders + arms
5 EXERCISES| Exercise | Sets | Reps / hold |
|---|---|---|
| Seated dumbbell shoulder press | 2 | 8–12 |
| Dumbbell lateral raise | 2 | 12–15 |
| Dumbbell curl | 2 | 10–15 |
| Cable rope pressdown | 2 | 10–15 |
| Face pull | 2 | 12–15 |
Legs
5 EXERCISES| Exercise | Sets | Reps / hold |
|---|---|---|
| Leg press | 3 | 8–12 |
| Dumbbell Romanian deadlift | 3 | 8–12 |
| Seated leg curl | 2 | 10–15 |
| Standing machine calf raise | 3 | 10–15 |
| Dead bug | 2 | 6–10 / side |
Reading the blueprint
Six sessions is a demanding example schedule. Add rest or use fewer sessions if needed; the structure does not require training six consecutive days.
All listed sets are sample working sets. Preparatory sets, equipment setup, load selection, and rest periods need to be chosen for the individual.
For a different exercise, browse movements with the same main group and equipment in the exercise library.
Find exercise variationsTraining referenceACSM resistance training guidance