Everything from your classic “bro split” to even training twice a day, Arnold did it. However, one of his favorite workout splits has been dubbed the Arnold split. This six-day program will help you break through plateaus and add slabs of lean muscle mass to your frame, just like the master himself.
Schwarzenegger typically used a six-day split routine, focusing on different muscle groups each day. His regimen often included: Day 1: Chest and Back Day 2: Legs Day 3: Shoulders and Arms Day 4: Chest and Back (again) Day 5: Legs (again) Day 6: Shoulders and Arms (again) Day 7: Rest.
The bro split resulted from bodybuilding entrepreneurs like the Weiders who sought to distinguish themselves from their competition. And it partially benefitted from the introduction of anabolic steroids, which helped with this style of training possible and far more attractive to the general public.
One example of a bro split routine is: Monday -- Chest day Tuesday -- Back day Wednesday -- Shoulders and Traps day Thursday -- Legs and Abs day Friday -- Biceps Triceps and Forearms day Saturday -- Rest day Sunday -- Rest day Saturday and Sunday are typically reserved for rest.
Arnold Schwarzenegger's marriage to Maria Shriver ended when she found out he had a child with their housekeeper. Here's a complete timeline of their relationship and separation.
Historians have several theories about why Arnold became a traitor: greed; mounting debt; resentment of other officers; a hatred of the Continental Congress; and a desire for the colonies to remain under British rule.
In this article, we dive into Arnold Schwarzenegger's 6-day workout split, otherwise known as, “The Arnold Split” or "The Blueprint to Building Mass" a regimen developed with Muscle Pharm that played a pivotal role in crafting his iconic physique.
Why does everyone hate the bro split? Maybe it's the name association but people love to rag on the bro split. It's been called “useless” by many a lifter, namely because you only get to train each muscle group once a week (unless you double up on certain days).
Choose Bro Split if you love going all-in on long, intense sessions and need extra recovery time. Go for PPL if you're all about consistency, balanced workloads, and keeping the gains rolling all week. Can't decide? Mix it up—Bro Split isolation days + PPL's frequency = the ultimate hybrid routine.
One of the main reasons bro splits don't work is the lack of frequency. When you only train one body part per day, you may only be hitting that muscle group once a week. This is not enough stimulus for optimal muscle growth. Research has shown that hitting a muscle group 2-3 times a week is ideal for muscle growth.
Why Chris Bumstead Likes It. Professional bodybuilders, including CBum, often use a training routine called the bro split workout. This method involves training one or two muscle groups per workout, five to six days per week. With the bro split, muscle groups get plenty of attention during their designated workout.
Low Weight, High Reps Is Good for Overall Health
HIIT workouts can also help control and improve blood glucose readings, a measure of diabetes risk. Workouts that use low weight with higher reps are also safer. If you try to lift weights that are too heavy, you are more likely to cause a muscle tear or strain.
Many fitness enthusiasts and advanced bodybuilders favor the PPL split because it allows them to target specific muscle groups with greater intensity and volume per muscle group than a full-body workout. It also provides adequate recovery time for each muscle group.
1-10 METHOD
After a warm-up set or two, find a weight you're only able to get 1 rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest in between sets.
He puts in an hour and a half daily, cycling for 45 to 60 minutes and lifting weights for another 30. That's a hell of a daily workout, especially for a 75-year-old, though it's down considerably from his peak bodybuilding days. When he was competing, he would lift weights for five hours a day.
Beginners won't get good results from the Arnold split—the volume, intensity, and frequency are too high and will likely lead to burnout rather than progress. The Arnold split is better suited to intermediate or advanced weightlifters with plenty of time to train and no recovery issues.
The pros are that following a Bro Split can allow you to easily focus on one major muscle group at a time and ensure that you hit each muscle group with adequate volume in each week. Oftentimes people will overlook some muscle groups like shoulders which can require a significant amount of volume to grow.
Is 6 day push pull legs too much? A 6-day push pull legs workout split schedule is ideal for giving each of the muscle groups adequate days of rest in between training sessions, while at the same time being able to work each area two times per week.
The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.
The most common workout splits are: Full Body Workout Split: (best workout split for beginners) Push, Pull, Legs Workout Split: (best workout split for intermediate lifters) Upper, Lower Workout Split: (best workout split for strength gains)
Some individuals may only be able to make it to the gym 3 times per week, which makes a PPL split or full-body workout a better option compared to a bro split or body part split. However, if you love to train and/or frequent the gym, a body part split or 2x/week PPL split may be more favorable to your preferences.
- Intermediate to Advanced Lifters: push pull legs for better hypertrophy and strength gains, Bro Split for focused training. - Time-Constrained Individuals:Bro Split for fewer days, push pull legs for more balanced growth. Experiment with both to see which fits your lifestyle and goals best.
The Arnold split is a six-day workout split in which you train the chest and back, shoulders and arms, and legs twice per week. It's a muscle-building program that's designed to help you increase muscle mass and improve your physique. Because of its high amount of volume, it's only for advanced lifters.
As governor of California, Schwarzenegger's lifetime score from the CLCV is 53%. In March 2005, the Cato Institute, an American libertarian think tank, issued a "fiscal policy report card" for 2004 in which it assigned an A grade to Schwarzenegger's performance as governor.
Arnold Schwarzenegger Just Shared His Heaviest Lift PRs
"My best bench press was 525, my best deadlift was 710, and my best squat was 610," he said.