Emily ParkerBy Emily Parker

Updated November 2026

A push pull legs Arnold split is a six-day program that trains chest, back, shoulders, arms and legs twice per week each. By the end of this guide, you will know how to arrange the three training days, how many sets to program for each muscle, and how to add weight over time. The structure is built on the training approach Arnold Schwarzenegger popularized, so it suits lifters who can train most days and want high weekly volume.

How the Arnold Split Is Organized

The split runs in a repeating order: Chest and Back, Shoulders and Arms, Legs, then the same three days again. Each muscle group gets two sessions per week, which gives you more frequency than a standard three-day push pull legs plan. Pairing antagonist muscles, such as chest with back, lets you move between them with shorter rest periods and keeps the session time manageable.

Plan on six training days with one rest day. If six days is not realistic, the same exercises work in a shorter rotation, which is covered in the comparison article Push Pull Legs vs Arnold Split (2026): Which Is Better for Muscle Growth?.

Building Your Weekly Schedule

Use the table below as a starting template. Each session should last 60 to 75 minutes.

Day Focus Core Exercises Sets x Reps
1 Chest and Back Barbell bench press, pull-ups, incline dumbbell press, seated cable row 4 x 6-8 each
2 Shoulders and Arms Overhead press, lateral raises, barbell curl, close-grip bench 3-4 x 8-12
3 Legs Back squat, Romanian deadlift, leg press, calf raises 4 x 6-10
4-6 Repeat 1-3 Same movements, add weight or reps Same ranges

Keep the heaviest compound lifts first in each session, when your energy is highest.

Progression and Volume Steps

Progress the program in three stages rather than changing everything at once.

  1. Start at 12 to 15 total hard sets per muscle group per week. Chest and back may get the higher end, since they are trained twice.
  2. Use a double progression rule. When you hit the top of the rep range on every set, increase the load by the smallest increment available (usually 2.5 to 5 pounds for upper body lifts, 5 to 10 for legs) and drop back to the bottom of the range.
  3. Add a set only after two weeks at the same weight. Stop adding sets when recovery starts to suffer, such as persistent soreness or stalled lifts for three or more weeks.

Log every session. Without written numbers, most lifters cannot tell whether they are actually progressing.

Recovery and Scheduling Considerations

The Arnold split is demanding. Sleep seven to nine hours, eat enough protein (roughly 0.7 to 1 gram per pound of body weight is a common target), and take the rest day seriously. If you have joint issues, a history of injury, or any medical condition, check with a physician or qualified coach before starting a six-day program.

Common Mistakes and Tips

  • Training every session to failure. Leave one to two reps in reserve on most sets.
  • Skipping the back and rear delt work because chest feels more rewarding. The pulling volume should match or exceed pressing volume.
  • Adding exercises instead of adding weight. Progress the lifts you already have before expanding the menu.
  • Ignoring the legs day. Squat and hinge movements are the most fatiguing, so schedule enough rest before them.
  • Starting with six days when you are new. Begin with three full-body or basic push/pull/legs sessions for four to six weeks.
  • Lifting straps: Useful for heavy pulling sets when grip gives out before your back does. View on Amazon
  • Adjustable weightlifting belt: Helps brace on heavy squats and deadlifts during the legs day. View on Amazon
  • Training log notebook: Keeps your loads and reps in one place so progression is easy to track. View on Amazon

FAQ

Is the Arnold split good for beginners?

Usually not as a first program. Beginners recover better from full-body training three days per week, then can move to a push pull legs structure once technique and consistency are solid.

How many days per week should I train on the Arnold split?

The standard version runs six days with one rest day. Some lifters run it on a looser schedule, but twice-weekly frequency for each muscle group is what defines the approach.

Can I do cardio on this program?

Yes. Keep sessions short, roughly 15 to 20 minutes of low-intensity cardio on rest days or after lifting, so it does not cut into recovery for the legs day.

Conclusion

The push pull legs Arnold split gives each muscle group two focused sessions per week, which makes it a strong option for intermediate lifters who can handle high volume. Start with the weekly template, track every set, and progress with double progression before adding more work. Revisit the schedule every six to eight weeks and adjust based on recovery.

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Emily Parker

About Emily Parker

Emily Parker is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.