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What Was Arnold Schwarzenegger's Bodybuilding Split?

A High-Volume Workout Routine for Serious Lifters

Arnold Schwarzenegger is an icon in the bodybuilding world, and his training routine is legendary. One of the most well-known routines he followed was the Arnold split, a high-volume, high-frequency workout routine that he used to prepare for bodybuilding competitions.

It involves working out six days per week and training each muscle group twice a week. The Arnold workout plan typically involves dividing the muscle groups into three parts, including the chest and back, shoulders and arms, and legs.
Arnold Split Routine

Here are some of the pros of the Arnold split routine.

Training Antagonistic Muscle Groups

The Arnold split allows for intense opposing muscle group training in a shorter time. By targeting the chest and back twice a week, you can train your upper body on back-to-back days, giving your arms and shoulders more rest and focused attention.

Each Muscle Group Has Several Days to Recover

Recovery is an essential part of building muscle, and this routine gives each muscle group at least 48 hours to recover, ensuring that your muscles have adequate time to recover before you train them again.

Encourages Balanced Training

It targets each muscle group evenly, which helps you develop a well-rounded physique. You can focus on each muscle group equally since you'll be training each muscle group twice a week. This also gives you more opportunities to work on your weak areas, which can help prevent injuries.

Programming the Arnold Split Routine

The routine is designed to be done six days per week, with each day focusing on specific muscle groups. The typical order of the Arnold split is:

Day 1: Chest, Back

Day 2: Shoulders, Arms

Day 3: Legs, Lower Back

Day 4: Chest, Back

Day 5: Shoulders, Arms

Day 6: Legs, Lower Back

This routine is advanced and requires at least 2 years of training, consistent nutrition, and recovery. Inconsistent training schedules are not ideal.

The Arnold split is a high-volume routine for bodybuilders. It targets each muscle group evenly with enough recovery time. If you're an advanced lifter, it's worth considering for a change. But, it requires commitment and discipline to see results.

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