Arnold 3 day split
Bulking
Beginner
Machine strength
Plan Details
The Arnold 3 day split routine by lurulu is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Arnold Schwarzenegger's recommended starting program with a few inclusions.
Routine detail
Day 1
Chest and upper back
Est. 182 min
17 exercises
Machine Bench Press
4 Sets x 15 Reps
Machine Lat Pulldown
4 Sets x 15 Reps
Leverage Incline Chest Press
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
Cable External Rotation
4 Sets x 12 Reps
Barbell Reverse Curl
4 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Forearm Plank with Hip Abduction
4 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 15 Reps
Cable High Cross-Over
4 Sets x 12 Reps
Plank
4 Sets
Sit-Up
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15 Reps
Machine Calf Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 12 Reps
Day 2
Shoulders and Arms
Est. 168 min
16 exercises
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Dip
4 Sets x 15 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Cable External Rotation
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 15 Reps
Reverse Crunch
5 Sets x 25 Reps
Cable Wood Chop
4 Sets x 15 Reps
Plank
4 Sets
Machine Calf Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Day 3
Legs and Lower-Back
Est. 117 min
11 exercises
Barbell Squat
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Calf Press
4 Sets x 12 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Barbell Lunge
4 Sets x 12 Reps
Crunch
5 Sets x 25 Reps
Forearm Plank with Hip Abduction
4 Sets x 15 Reps
Day 4
chest and upper back 2
Est. 124 min
11 exercises
Machine Fly
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Machine Incline Chest Press
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Cable External Rotation
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
Day 5
shoulders and arms 2
Est. 103 min
9 exercises
Barbell Push Press
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Cable External Rotation
4 Sets x 12 Reps
Day 6
recovery exercises
Est. 113 min
9 exercises
Plank
4 Sets
Forearm Plank with Hip Abduction
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 15 Reps
Barbell Cambered Row (Prone)
4 Sets x 15 Reps
Cable External Rotation
4 Sets x 15 Reps
Dumbbell External Rotation
4 Sets x 15 Reps
Cable Pallof Press with Rotation
4 Sets x 15 Reps
Cable Internal Rotation
4 Sets x 15 Reps
Cable Wood Chop
4 Sets x 15 Reps
Day 7
badminton workout
Est. 41 min
4 exercises
Barbell Lunge
4 Sets x 15 Reps
Medicine Ball Overhead Slam
4 Sets x 15 Reps
Dumbbell Step-Up
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
