Workout Routine

Free

Arnold split

by botondnahimi

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Chest / Back

bench press

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
45 lbs
12
100 sec
2
45% 1RM
70 lbs
10
100 sec
3
60% 1RM
90 lbs
8
120 sec
4
80% 1RM
120 lbs
6
150 sec
5
80% 1RM
120 lbs
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

bench press

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
45 lbs
12
100 sec
2
45% 1RM
70 lbs
10
120 sec
3
60% 1RM
90 lbs
8
150 sec
4
80% 1RM
120 lbs
6
150 sec
5
80% 1RM
120 lbs
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

barbell row

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

incline bench press

3×12

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 11 lbs.

close grip lat pulldown

3×12

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 11 lbs.

cable crossover

3×12

One-Arm Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 11 lbs.

One-Arm Lat Pulldown

3×12

ab wheel

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10 +
amrap
60 sec

ab wheel

3×10+

Arm / Shoulder

curl

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
12
100 sec
2
60% TM
90 lbs
12
100 sec
3
80% TM
120 lbs
10
100 sec
4
80% TM
120 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs

curl

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
20 lbs
12
100 sec
2
80% TM
20 lbs
12
100 sec
3
80% TM
20 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2 lbs

hammer curl

3×12+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
40% TM
18 lbs
12
100 sec
2
60% TM
27 lbs
12
100 sec
3
80% TM
36 lbs
10
100 sec
4
80% TM
36 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 11 lbs

tricep pushdown

4 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
80% TM
20 lbs
12
100 sec
2
80% TM
20 lbs
12
100 sec
3
80% TM
20 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 6 lbs

triceps extension

3×12+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% TM
36 lbs
12
100 sec
2
80% TM
36 lbs
12
100 sec
3
80% TM
36 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 11 lbs

side lateral raise

3×12+

Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
20 lbs
12
100 sec
2
80% TM
20 lbs
12
100 sec
3
80% TM
20 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2 lbs

Overhead Press

3×12+

Decline Crunch

Set
Intensity
Weight
Reps
Rest time
1
80% TM
20 lbs
12
100 sec
2
80% TM
20 lbs
12
100 sec
3
80% TM
20 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2 lbs

Decline Crunch

3×12+