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Arnold Split
AUDIO TIP
Bulking
Advanced
Barbell
Plan Details
The Arnold Split routine by trawdog is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Arnold Split for aesthetics
Routine detail
Day 1
Chest and Back
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Day 2
SARMS
Est. 0 min
8 exercises
Barbell Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 3
Lower Body
Est. 0 min
6 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Step-Up
3 Sets x 8 Reps
Day 4
Chest and Back
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Day 5
Boulders/ Bis/ Tris
Est. 0 min
8 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Day 6
Legs and Eggs
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Day 7
New Workout
Est. 0 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Day 8
New Workout
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
