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Arnold Split
AUDIO TIP
Bulking
Intermediate
Barbell
Plan Details
The Arnold Split routine by SSTAN is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
https://fitbod.me/blog/arnold-split/
Routine detail
Day 1
Chest and Back
Est. 0 min
6 exercises
Barbell Bench Press
5 Sets x 12,8,6,6,8 Reps
Barbell Bent-Over Row
4 Sets x 8,8,8,10 Reps
Dumbbell Incline Bench Press
3 Sets x 10,10,12 Reps
Barbell Pullover
3 Sets x 10,10,12 Reps
Cable Mid Chest Crossover
3 Sets x 10,10,12 Reps
T Bar Row
3 Sets x 10,10,12 Reps
Day 2
Shoulders and Arms
Est. 0 min
6 exercises
Barbell Shoulder Press
5 Sets x 10,8,6,6,8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8,8,8,10 Reps
EZ Bar Curl
3 Sets x 12,12,15 Reps
Dumbbell Lateral Raise
3 Sets x 10,10,12 Reps
Dumbbell Hammer Curl
3 Sets x 12,12,15 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12,12,15 Reps
Day 3
Legs
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 10,8,6,6,8 Reps
Barbell Romanian Deadlift
3 Sets x 8,8,10 Reps
Barbell Front Squat
4 Sets x 10,10,10,12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12,12,12,15 Reps
Barbell Standing Calf Raise
4 Sets x 15,15,15,20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Day 4
Chest and Back
Est. 0 min
6 exercises
Barbell Incline Bench Press
5 Sets x 12,8,6,6,8 Reps
Machine Assisted Pull-Up
4 Sets x 8,8,8,10 Reps
Dumbbell Fly
3 Sets x 10,10,12 Reps
Dumbbell One-Arm Row
3 Sets x 10,10,12 Reps
Dip
3 Sets x 10,10,12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12,12,15 Reps
Day 5
Shoulders and Arms
Est. 0 min
6 exercises
Dumbbell Seated Shoulder Press
5 Sets x 10,8,6,6,8 Reps
Cable Rope Face Pull
4 Sets x 8,8,8,10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8,8,10 Reps
Bicep 21s
3 Sets x 21 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10,10,12 Reps
Barbell Shrug
3 Sets x 15,15,20 Reps
Day 6
Legs
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 10,8,6,6,8 Reps
Barbell Hack Squat
3 Sets x 8,8,10 Reps
Barbell Good Morning
4 Sets x 8,8,8,10 Reps
Barbell Hip Thrust
4 Sets x 10,10,10,12 Reps
Dumbbell Reverse Lunge
4 Sets x 10,10,10,15 Reps
Leg Raise
3 Sets x 10 Reps
