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Arnold Split
Bulking
Beginner
Machine strength
Plan Details
The Arnold Split routine by klc.cahill is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest/Back
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell One-Arm Row
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Day 2
Shoulder / Arms
10 exercises
EZ Bar Curl
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Reverse Curl
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Barbell Seated Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Day 3
Legs / Core
8 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Dumbbell Seated Single-Leg Calf Raise
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Sit-Up
4 Sets x 12 Reps
Day 4
Rest / Cardio
1 exercise
Stationary Bike
1 Set
Day 5
Chest/Back
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell One-Arm Row
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Day 6
Shoulder / Arms
10 exercises
EZ Bar Curl
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Reverse Curl
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Barbell Seated Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Day 7
Legs / Core
8 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Dumbbell Seated Single-Leg Calf Raise
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Sit-Up
4 Sets x 12 Reps
