Arnold Split
Arnold Schwarzenegger's classic 6-day split from The Education of a Bodybuilder. Three muscle pairings — Chest/Back, Shoulders/Arms, Legs — each trained twice per week. Every compound uses Arnold's pyramid: 15 reps to warm up, ramping to a heavy 6. Deadlift appears on Chest/Back days; Clean & Press and Push Press on Shoulders/Arms days.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
Arnold Split — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Chest & Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Incline Bench Press (Barbell) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Pullover (Dumbbell) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Bent Over Row (Barbell) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Deadlift (Barbell) | 1×10 1×6 1×4 | 2:30 |
| Crunch | 5×25 | 2:30 |
Chest & Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Incline Bench Press (Barbell) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Pullover (Dumbbell) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Bent Over Row (Barbell) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Deadlift (Barbell) | 1×10 1×6 1×4 | 2:30 |
| Crunch | 5×25 | 2:30 |
Shoulders, Upper Arms & Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Clean and Press | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Lateral Raise (Dumbbell) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Upright Row (Barbell) | 1×10 1×6 1×4 | 2:30 |
| Push Press | 1×10 1×6 1×4 | 2:30 |
| Bicep Curl (Barbell) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Bicep Curl (Dumbbell) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Bench Press - Close Grip (Barbell) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Triceps Extension (Dumbbell) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Seated Palms Up Wrist Curl | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Reverse Curl (Barbell) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Crunch | 5×25 | 2:30 |
Shoulders, Upper Arms & Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Clean and Press | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Lateral Raise (Dumbbell) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Upright Row (Barbell) | 1×10 1×6 1×4 | 2:30 |
| Push Press | 1×10 1×6 1×4 | 2:30 |
| Bicep Curl (Barbell) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Bicep Curl (Dumbbell) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Bench Press - Close Grip (Barbell) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Triceps Extension (Dumbbell) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Seated Palms Up Wrist Curl | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Reverse Curl (Barbell) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Crunch | 5×25 | 2:30 |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Lunge (Barbell) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Lying Leg Curl (Machine) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Standing Calf Raise | 5×15–20 | 2:30 |
| Romanian Deadlift (Barbell) | 1×10 1×6 1×4 | 2:30 |
| Good Morning (Barbell) | 1×10 1×6 1×4 | 2:30 |
| Crunch | 5×25 | 2:30 |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Lunge (Barbell) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Lying Leg Curl (Machine) | 1×15 1×10–12 1×8–10 1×6 | 2:30 |
| Standing Calf Raise | 5×15–20 | 2:30 |
| Romanian Deadlift (Barbell) | 1×10 1×6 1×4 | 2:30 |
| Good Morning (Barbell) | 1×10 1×6 1×4 | 2:30 |
| Crunch | 5×25 | 2:30 |
Source: Arnold Schwarzenegger — The Education of a Bodybuilder
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
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