Arnold split 6 days routine
Chest-back, shoulders-arms and legs, each block twice a week, with antagonist supersets. Chest and back days already work arms and shoulders, so the shoulder press is moderate.
- 6days a week
- 80 minper session
- 30exercises
- 10weeks
- Build muscle mass
- Body part split
Use it free in the app. Your first routine is free with no limits: Mobbe shows you what to train each day and saves your sets.
The week, day by day
Tap a day to see its exercises, sets, reps and rest.
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| A1 | Barbell Bench PressSuperset | Chest | 4 × 6–8 | 1 | 0:15 |
| A2 | Barbell RowSuperset | Back | 4 × 8–10 | 1 | 2:30 |
| B1 | Dumbbell Incline Bench PressSuperset | Chest | 3 × 8–12 | 1 | 0:15 |
| B2 | Lat Pulldown Neutral GripSuperset | Back | 3 × 10–12 | 1 | 2:00 |
| 5 | Low Cable Chest FlyOptional: drop set on the last set (cut the load by 20–30% and keep going until you are 0–1 reps from failure) only if you are recovering well. | Chest | 3 × 12–15 | 1 | 1:15 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Arnold Press | Shoulders | 3 × 8–10 | 1 | 2:00 |
| 2 | Dumbbell Lateral Raise | Shoulders | 3 × 12–20 | 1 | 1:00 |
| A1 | Barbell CurlSuperset | Biceps | 3 × 8–12 | 1 | 0:15 |
| A2 | EZ Bar SkullcrusherSuperset | Triceps | 3 × 8–12 | 1 | 1:15 |
| 5 | Incline Dumbbell Curl | Biceps | 3 × 10–12 | 1 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Back Squat | Quads | 5 × 5–8 | 1 | 3:30 |
| 2 | Barbell Romanian Deadlift | Hamstrings | 4 × 8–10 | 1 | 2:30 |
| 3 | Leg Press | Quads | 3 × 10–12 | 1 | 2:00 |
| 4 | Lying Hamstring Curl | Hamstrings | 3 × 10–12 | 1 | 1:30 |
| 5 | Standing Machine Calf Raise | Calves | 4 × 12–20 | 1 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| A1 | Barbell Incline Bench PressSuperset | Chest | 4 × 6–8 | 1 | 0:15 |
| A2 | Pull UpSuperset | Back | 4 × 6–10 | 1 | 2:30 |
| 3 | Machine Bench Press | Chest | 3 × 10–12 | 1 | 1:30 |
| 4 | Landmine Row | Back | 3 × 8–10 | 1 | 2:00 |
| 5 | Straight Arm Pulldown | Back | 3 × 12–15 | 1 | 1:15 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Barbell Shoulder Press | Shoulders | 3 × 6–8 | 1 | 2:30 |
| 2 | Cable Lateral Raise | Shoulders | 3 × 12–20 | 1 | 1:00 |
| 3 | Dumbbell Reverse Fly | Rear delts | 3 × 15–20 | 1 | 1:00 |
| A1 | Hammer CurlSuperset | Biceps | 3 × 10–12 | 1 | 0:15 |
| A2 | Cable Overhead Tricep ExtensionSuperset | Triceps | 3 × 10–12 | 1 | 1:15 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Front Squat | Quads | 4 × 6–8 | 1 | 3:00 |
| 2 | Barbell Hip Thrust | Glutes | 3 × 8–12 | 1 | 2:30 |
| 3 | Dumbbell Bulgarian Split SquatReps per leg. | Quads | 3 × 10–12 | 1 | 2:00 |
| 4 | Seated Leg Curl | Hamstrings | 3 × 10–12 | 1 | 1:30 |
| 5 | Calf Press on Leg Press | Calves | 4 × 12–20 | 1 | 1:00 |
Rest between sets, in minutes. In supersets (A1, A2) you do the exercises back to back: the short pause goes between them, and the round's rest comes after the last one.
How to progress
Add reps within the range at the indicated RIR; once all sets hit the top of the range, go up to the smallest available weight.
- RIR 1 on every exercise
RIR is the reps you have left in reserve: with RIR 2 you end the set when you could still do 2 more.
Weekly sets per muscle
Counts the sets where the muscle is the primary one.
Is it for you?
- You've been training for years and can handle a lot of volume.
- You have 6 days a week and about 80 minutes per session.
- You train in a gym. Equipment: barbell, eZ bar, dumbbells, cable machine, machine, bench, rack, and pull-up bar.
- Your goal is to build muscle mass.
Other routines to build muscle
- PPL 6 days high volume6 days · 85 min · AdvancedSee routine →
- Body part split 5 days5 days · 75 min · AdvancedSee routine →
- Upper-lower advanced 6 days6 days · 70 min · AdvancedSee routine →
Frequently asked questions
How long is the Arnold split 6 days routine?
It's designed for 10 weeks, with 6 sessions of about 80 minutes a week.
How many sets does each muscle get per week?
As the primary muscle, 17 sets for the chest, 17 sets for the back, and 15 sets for the quads per week. That's 100 sets a week in total.
What is a superset?
Two or more exercises in a row, with almost no rest between them: you rest when the round is done. In the table they're marked A1, A2. It saves time without cutting sets.
What is RIR?
The reps you have left in reserve when you finish a set: with RIR 2 you stop when you could still do 2 more. In this routine it's RIR 1.
What do I need to do it?
You do it in a gym, with this equipment: barbell, eZ bar, dumbbells, cable machine, machine, bench, rack, and pull-up bar.
Your routine, ready to train today.
Mobbe shows you what to train each day, saves your sets and shows you how you progress. If you'd rather have a routine made for you, it builds one with AI for your goal, your days and your equipment.
