Emily ParkerBy Emily Parker

Updated November 2026

A push pull legs Arnold split pairs the classic Arnold Schwarzenegger chest-and-back and shoulders-and-arms pairings with a three-part push, pull, and legs rotation. By the end of this guide, you will know how to set up a six-day week, choose sets and reps for each session, and add weight over time. The structure works best for intermediate lifters who can train five or six days a week.

How the Arnold Push Pull Legs Split Is Structured

The split runs over six days, with each muscle group trained twice per week. Day one covers chest and back, which Arnold paired to keep the antagonist muscles balanced. Day two covers shoulders and arms. Day three covers legs. Days four through six repeat the sequence. Many lifters also add a rest day after the third session, though the exact placement depends on recovery.

Because the pairings are built around muscle function rather than a single movement pattern, you will see some overlap. Chest and back are trained in the same session, so you can usually move from a pressing exercise to a rowing or pulling exercise with shorter rest. For more on how this differs from a standard three-day rotation, see Push Pull Legs vs Arnold Split (2026): Which Is Better for Muscle Growth?.

Setting Sets, Reps, and Rest for Each Session

Use compound lifts first in each session, then move to isolation work. A practical starting template for the main lifts is 3 to 4 sets of 6 to 10 reps, with 2 to 3 minutes of rest. Accessory work can run 3 sets of 10 to 15 reps with 60 to 90 seconds of rest.

  1. Chest and back day: Bench press (4 x 6–8), weighted pull-ups (4 x 6–8), incline dumbbell press (3 x 10–12), seated cable row (3 x 10–12), cable flyes (3 x 12–15), and face pulls (3 x 15).
  2. Shoulders and arms day: Overhead press (4 x 6–8), lateral raises (3 x 12–15), barbell curls (3 x 8–10), skull crushers (3 x 8–10), and hammer curls or triceps pushdowns (2 x 12–15).
  3. Legs day: Back squat or leg press (4 x 6–8), Romanian deadlift (3 x 8–10), leg curls (3 x 10–12), walking lunges (2 x 10 per leg), and calf raises (3 x 12–15).

Log every session so you can see when a lift stops moving. If you cannot complete the lower end of the rep range on your top set, the load is probably too heavy for your current recovery.

Progressing the Split Over Time

Progression is the part most lifters skip. Use double progression: pick a rep range, such as 6 to 10. Once you hit the top of that range on all sets with good form, increase the weight by the smallest jump available, usually 2.5 to 5 pounds for upper-body lifts and 5 to 10 pounds for lower-body lifts. Then start again at the bottom of the range.

Plan deloads every six to eight weeks. Reduce total sets by about half for one week while keeping the same weights, or cut weight by roughly 10 percent. Lifters with joint issues, existing injuries, or medical conditions should check with a physician or physical therapist before adding heavy compound work to this split.

Common Mistakes

  • Training all six days without enough sleep or food, which stalls progress.
  • Skipping the warm-up sets before heavy compound lifts.
  • Adding too many accessory exercises, which makes sessions run past 90 minutes.
  • Ignoring the back and rear delts on push-heavy days.
  • Changing exercises every week, which makes progression impossible to measure.
  • Lifting straps: These help you keep grip from limiting heavy pulling sets on back day. View on Amazon
  • Adjustable weight bench: A stable bench makes the pressing sets safer and more consistent. View on Amazon
  • Lifting belt: A belt can help you brace during heavy squats and deadlifts on leg day. View on Amazon

FAQ

Is the Arnold split good for beginners?

It is usually better suited to intermediate lifters who already know the main lifts and can recover from six training days. Beginners often do better with a full-body or three-day plan first.

How many days a week should I train on this split?

Six days is the standard layout, with each muscle group trained twice weekly. Five days with one day of rest is a reasonable adjustment if recovery is limited.

Can I use this split for muscle building and strength together?

Yes, though the rep ranges above lean toward hypertrophy with some strength work on the main lifts. If strength is your main goal, keep the heavy compounds in the 3 to 6 rep range and reduce accessory volume.

Conclusion

The push pull legs Arnold split gives you a clear six-day structure with each muscle group trained twice a week. Follow the session templates, use double progression, and schedule deloads to keep improving. Adjust volume and exercise choice as your recovery and goals change.

Ready to choose one?

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.