Arnold Level 1 Split - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Arnold Level 1 Split - JEFIT

Arnold Level 1 Split banner

Arnold Level 1 Split

AUDIO TIP

General

Advanced

Barbell

Plan Details

The Arnold Level 1 Split routine by MitchLT is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.

Arnold’s Two level split beginner bodybuilding program. 5 Sets 8-12 reps unless otherwise specified Level 1 Do for 6 weeks

Routine detail

Day 1

Monday

Est. 0 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 12 Reps

Day 2

Tuesday

Est. 0 min

9 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 10,6,4 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

4 Sets x 12 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 12 Reps

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

3 Sets x 12 Reps

Day 3

Wednesday

Est. 0 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12,8,6,6 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 10,8,6 Reps

Day 4

Thursday

Est. 0 min

7 exercises

T Bar Row Demonstration

T Bar Row

4 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 10,6,4 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

4 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 12 Reps

Day 5

Friday

Est. 0 min

9 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12 Reps

Dumbbell Spider Curl Demonstration

Dumbbell Spider Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

2 Sets x 15 Reps

Barbell Reverse Tricep Bench Press Demonstration

Barbell Reverse Tricep Bench Press

4 Sets x 12 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

2 Sets x 15 Reps

Day 6

Saturday

Est. 0 min

6 exercises

Dumbbell Bulgarian Split Squat Demonstration

Dumbbell Bulgarian Split Squat

4 Sets x 12 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

4 Sets x 12 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

4 Sets x 12 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 15 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 12 Reps

Barbell Seated Good Morning Demonstration

Barbell Seated Good Morning

3 Sets x 12 Reps