The “Arnold cut up” is a 6-day exercise routine created by seven-time Mr. Olympia winner Arnold Schwarzenegger.

Famend for its depth, weightlifters usually hail the “Austrian Oak’s” routine as the final word blueprint for constructing muscle mass.

However what’s the Arnold cut up precisely?

What are the advantages and disadvantages of following this legendary exercise plan?

And the way have you learnt if it’ll give you the results you want?

Get evidence-based solutions to those questions and extra on this article.

What Is the Arnold Break up?

The Arnold cut up is a six-day exercise routine created by Arnold Schwarzenegger, outlined in his 1985 e-book, The New Encyclopedia of Trendy Bodybuilding. 

Technically, when folks check with the Arnold cut up, they’re often speaking about one of many two “fundamental” coaching routines that Arnold shares—particularly, his “Degree 1” program.

Regardless of being labeled “fundamental,” this routine shouldn’t be for learners—many skilled lifters discover it difficult. 

The second stage of the fundamental program and the 2 “superior” packages are much more demanding, to the purpose that they’re usually unrealistic for many pure weightlifters.

The Arnold Break up Exercise Routine

The Arnold cut up comprises three separate exercises: chest and again; shoulders, higher arms, and forearms; and thighs (quad and hamstrings), calves, and decrease again.

You repeat these exercises twice weekly for a complete of six coaching periods. Right here’s the fundamental format:

• Day 1: Chest and again
• Day 2: Shoulders, higher arms, and forearms
• Day 3: Thighs, calves, and decrease again
• Day 4: Chest and again
• Day 5: Shoulders, higher arms, and forearms
• Day 6: Thighs, calves, and decrease again
• Day 7: Relaxation

You additionally prepare your abs in each exercise.

Now, let’s take a look at how you can carry out every exercise:

Day #1: Chest and Again

Arnold’s chest day isn’t like most bodybuilding chest exercises. As a substitute of coaching solely the pecs, he appreciated to coach his chest alongside his again (usually utilizing “supersets”). For him, this was the easiest way to enhance conditioning and maximize “the pump.”

Right here’s the exercise:

• Flat Barbell Bench Press: 4 units of 15, 10-to-12, 8-to-10, and 6 reps
• Incline Barbell Bench Press: 4 units of 15, 10-to-12, 8-to-10, and 6 reps
• Dumbbell Pullover: 4 units of 15, 10-to-12, 8-to-10, and 6 reps
• Chin-up: 50 whole reps
• Barbell Row: 4 units of 15, 10-to-12, 8-to-10, and 6 reps
• Deadlift: 3 units of 10, 6, and 4 reps (to failure)
• Crunch: 5 units of 25 reps

Day #2: Shoulders, Higher Arms, and Forearms

Day 2 of the Arnold cut up is a mammoth exercise that trains all three “heads” of the deltoids and the complete arm.

Right here’s the exercise:

• Clear and Press (or Overhead Press): 4 units of 15, 10-to-12, 8-to-10, and 6 reps
• Dumbbell Aspect Lateral Increase: 4 units of 15, 10-to-12, 8-to-10, and 6 reps
• Upright Row:  3 units of 10, 6, and 4 reps (to failure)
• Push Press:  3 units of 10, 6, and 4 reps (to failure)
• Barbell Curl: 4 units of 15, 10-to-12, 8-to-10, and 6 reps
• Dumbbell Curl: 4 units of 15, 10-to-12, 8-to-10, and 6 reps
• Shut-Grip Bench Press: 4 units of 15, 10-to-12, 8-to-10, and 6 reps
• Overhead Triceps Extension: 4 units of 15, 10-to-12, 8-to-10, and 6 reps
• Wrist Curl: 4 units of 15, 10-to-12, 8-to-10, and 6 reps
• Reverse Wrist Curl: 4 units of 15, 10-to-12, 8-to-10, and 6 reps
• Reverse Crunch: 5 units of 25 reps

Day #3: Thighs, Calves, and Decrease Again

Day 3 of the Arnold cut up is a rigorous decrease physique exercise specializing in the quads, hamstrings, calves, and decrease again—areas Arnold believed had been important for a well-balanced physique.

Right here’s the exercise:

• Squat: 4 units of 15, 10-to-12, 8-to-10, and 6 reps
• Lunge: 4 units of 15, 10-to-12, 8-to-10, and 6 reps
• Leg Curl: 4 units of 15, 10-to-12, 8-to-10, and 6 reps
• Standing Calf Increase:  5 units of 15 reps
• Stiff-Leg Deadlift: 3 units of 10, 6, and 4 reps (to failure)
• Good Morning: 3 units of 10, 6, and 4 reps (to failure)
• Crunch: 5 units of 25 reps

The Arnold Break up’s Coaching Ideas

To maximise your outcomes on Arnold Schwarzenegger’s exercise routine, he recommends following these ideas:

• Progressive Overload: Arnold emphasizes progressive overload (step by step rising the load you carry over time), which is the first driver of muscle progress. The best strategy to implement that is to make use of double development.
• Coaching to Failure: Arnold advises pushing every set to the purpose the place you can’t carry out one other rep with out resting (“failure”). He believes this maximizes muscle fiber stimulation, resulting in better muscle progress.
• Full Vary of Movement: To totally activate each muscle fiber, Arnold recommends performing every train by means of its whole vary of movement, from totally stretched to totally contracted.
• High quality of Contraction: Arnold emphasizes the significance of specializing in how nicely you contract your muscle tissue throughout each rep. He suggests beginning with lighter weights that permit exact, managed actions, making certain the goal muscle does many of the work with out assist from surrounding muscle tissue.
• Warming Up: Whereas Arnold considers warming up important for stopping accidents, he doesn’t specify a strict warm-up routine. As a substitute, he suggests basic gentle barbell or dumbbell workout routines for every physique half, adopted by a light-weight set of every train in your exercise earlier than you start your heavier coaching.
• Energy Coaching: In Arnold’s routine, “energy coaching” entails lifting weights close to your one-rep max. He believes energy coaching is vital as a result of it builds “dense” muscle that’s simple to keep, will increase muscle and tendon power, prevents accidents, and builds psychological toughness.
• Relaxation Between Units: Arnold recommends maintaining relaxation durations between units to a minute or much less. Based on him, quick relaxation durations assist you to recuperate most of your power whereas making certain your muscle fibers are fatigued sufficient to necessitate progress.

Advantages of the Arnold Break up

1. It comprises mixture of compound and isolation workout routines.

The Arnold cut up primarily contains compound workout routines (workout routines involving a number of joints and muscle tissue). Specializing in compound workout routines is helpful as a result of they assist you to prepare dozens of muscle tissue concurrently and carry heavy weights safely, which is usually higher for muscle and power achieve.

The Arnold cut up additionally comprises an affordable quantity of isolation workout routines (workout routines involving only one joint and muscle). Including isolation workout routines to your exercise routine is smart as a result of they assist you to proceed coaching a muscle when it’s now not sensible to take action with a compound train. 

Additionally they assist you to prepare by means of completely different ranges of movement, which possible produces extra full progress than solely doing compound workout routines. 

2. It emphasizes progressive overload. 

Many bodybuilding packages make minor elements of muscle progress the main target of your coaching. For instance, they encourage you to coach your muscle tissue till they’re swollen, pumped, and sore regardless of proof that these aren’t obligatory for muscle progress. 

In distinction, the Arnold cut up prioritizes getting progressively stronger over time, which is paramount for gaining muscle and power. In different phrases, the Arnold cut up highlights what actually issues in relation to constructing muscle. 

3. It trains every physique half twice weekly. 

Many bodybuilding exercise splits set up exercises by physique half—they prepare your chest on sooner or later, your again on the following, your shoulders the day after, and so forth.

This often means you prepare every physique half simply as soon as per week, which analysis reveals isn’t as efficient as coaching your muscle tissue extra steadily. 

Alternatively, the Arnold cut up trains every muscle group at the least twice per week, which is often higher for muscle-building functions. 

Drawbacks of the Arnold Break up

1. It’s time-consuming.

The Arnold cut up has you coaching 6 days per week, and every exercise is prolonged, comprising between 7 and 11 workout routines.

When your exercise routine requires such a big time dedication, it may be difficult to keep up, particularly when you’ve got restricted time for coaching.

2. It isn’t appropriate for learners.

The quantity (variety of units) and frequency (variety of weekly exercises) within the Arnold cut up are pointless for learners; doing fewer units much less usually will possible yield higher outcomes.

Arnold additionally advocates superior coaching strategies in his e-book—drop units, unfavourable reps, pressured reps, and so forth—which add a layer of complexity that’s pointless and probably complicated for novices. 

3. A number of the ideas aren’t backed by science. 

Sure elements of the Arnold cut up, comparable to coaching to failure, quick relaxation durations, and intensive warm-ups, lack scientific help.

Whereas these strategies could also be efficient in some eventualities, analysis reveals coaching shy of failure, taking loads of relaxation, and doing quick however enough warm-ups are superior for gaining muscle and power. 

Who Ought to Comply with the Arnold Break up?

Many individuals see footage of Arnold posing in his prime and assume the Arnold cut up will assist them obtain the same physique. Working example:

It’s smart to mood these expectations, although.

Inexperienced persons gained’t get good outcomes from the Arnold cut up—the amount, depth, and frequency are too excessive and can possible result in burnout somewhat than progress. 

The Arnold cut up is best suited to intermediate or superior weightlifters with loads of time to coach and no restoration points. In different phrases, until you’ve been coaching for at the least a 12 months and your food plan and sleep are on level, you most likely shouldn’t try the Arnold cut up. 

FAQ #1: Is the Arnold cut up good for progress?

Sure, the Arnold cut up may be extremely efficient for muscle progress for some folks. Particularly, it really works nicely for intermediate or superior weightlifters (folks with at the least 12 months of constant coaching beneath their belt) who’ve loads of time to coach, are consuming sufficient energy and protein, and get loads of relaxation. 

Nevertheless, a much less intense coaching routine is probably going extra becoming if you happen to don’t meet these standards. 

[Read More: The 12 Best Science-Based Strength Training Programs for Gaining Muscle and Strength]

FAQ #2: Arnold Break up vs. PPL: Which is best?

The 6-day PPL and Arnold splits share quite a bit in widespread: They contain coaching six days per week, prepare every physique half at the least twice weekly, emphasize compound weightlifting and progressive overload, and so forth. Thus, choosing the proper routine for you principally depends upon your preferences. 

The Arnold cut up entails coaching your giant higher physique muscle teams (chest and again), smaller higher physique muscle tissue (shoulders, biceps, triceps, and forearms), and legs in separate exercises. If this method works for you, select the Arnold cut up.

If, however, you favor to arrange your coaching into “pushing,” “pulling,” and decrease physique workout routines, PPL is probably going higher, 

An alternative choice is to observe a hybrid routine that features parts of PPL and the Arnold cut up, sometimes called “PPL x Arnold cut up” routines. Right here’s how this would possibly look:

• Day 1: Chest and again
• Day 2: Shoulders, higher arms, and forearms
• Day 3: Thighs, calves, and decrease again
• Day 4: Push
• Day 5: Pull
• Day 6: Legs
• Day 7: Relaxation

PPL x Arnold cut up routines have grow to be widespread in recent times, primarily as a result of folks on Reddit and bodybuilding boards tout them as the proper mixture of bodybuilding and strength-focused coaching (“powerbuilding”).

Whereas PPL x Arnold cut up routines can work, they’ve the identical points because the common 6-day PPL and Arnold splits: they require a big time funding, and if you happen to don’t have your food plan and restoration dialed in, they’re overkill for most individuals. 

[Read More: The Ultimate Guide to the Push Pull Legs Workout Routine]

FAQ #3: How a lot do you have to eat whereas following the Arnold cut up?

To gasoline your coaching whereas following the Arnold cut up, it’s smart to observe a bulking food plan (eat in a calorie surplus) and eat loads of protein.

To be taught precisely what number of energy and the way a lot protein you’d must get outcomes on the Arnold cut up, take the Legion Food plan Quiz.