Training Programs

Arnold's advanced program uses a three-day split trained 6 days per week (each body part twice per week). Day 1 (Mon/Thu): Chest, Back. Day 2 (Tue/Fri): Shoulders, Arms (Biceps/Triceps). Day 3 (Wed/Sa

ARNOLD'S ADVANCED 6-DAY SPLIT: Day 1 & 4 (Mon/Thu) - Chest & Back: Chest: Bench Press 5x6-10, Incline Press 5x6-10, Dumbbell Flyes 5x10-12, Cable Crossovers 5x12-15, Dips 5x to failure Back: Wide-Gri

BEGINNER PROGRAM (Months 1-3): Train 3 days per week (Mon/Wed/Fri). Full body each session. Workout: 1. Bench Press - 4 sets x 10 reps 2. Barbell Rows - 4 sets x 10 reps 3. Military Press - 3 sets x

The beginning program trains the whole body in each session, 3 days per week (e.g., Monday/Wednesday/Friday). Each session includes one exercise per body part for 3-4 sets of 8-12 reps. The exercises

BICEPS ADVANCED PROGRAM: When you get into Advanced Training, you continue trying to build additional mass, but you must also be concerned with creating separation and shaping the entire biceps struct

BICEPS BEGINNING PROGRAM: The Barbell Curl, done strictly for beginners, is the fundamental exercise for building mass in the biceps. The Barbell Curl remains in the program all the way through, from

The competition program intensifies training in the 12 weeks before a contest. Training volume increases with more sets, more exercises, and shorter rest periods (30-45 seconds). Supersets and tri-set

CONTEST PREPARATION (12 weeks out): Training Changes: (1) Increase reps to 12-15 range for most exercises. (2) Decrease rest periods to 30-45 seconds. (3) Add supersets and tri-sets extensively. (4)

INTERMEDIATE PROGRAM (Months 4-12): Train 4 days per week. Two-day split. Day 1 (Mon/Thu) - Upper Body: 1. Bench Press - 4x10 2. Incline Dumbbell Press - 3x10 3. Dumbbell Flyes - 3x12 4. Wide-Grip Pu

The intermediate program uses a two-day split trained 4 days per week. Day 1 (Mon/Thu): Chest, Back, Shoulders, Abs. Day 2 (Tue/Fri): Arms (Biceps/Triceps), Legs (Quads/Hamstrings/Calves). Each body p