Arnold Schwarzenegger's Training Split: High-Volume, High-Frequency, and Double-Splits

What Split Did Arnold Use?

Arnold Schwarzenegger famously employed a high-frequency, high-volume training split, often involving a 6-day rotation that trained each major muscle group twice per week. During his most intense competitive phases, he frequently utilized a "double-split" routine, training twice a day to maximize volume and recovery between sessions.

The Golden Era of Bodybuilding and Arnold's Philosophy

Arnold Schwarzenegger's physique defined an era, and his training methods have been a subject of fascination and emulation for decades. While he experimented with various approaches throughout his career, his most iconic and successful training split during his competitive prime was characterized by its sheer volume, high frequency, and unwavering intensity. It wasn't just a schedule; it was a philosophy built on relentless effort and the pursuit of the "pump."

Arnold's Primary Split: The High-Frequency, High-Volume Approach

Arnold did not rigidly adhere to a single, unchanging split; he was an advocate of instinctual training and constantly adapting. However, his most well-documented and frequently used template was a 6-day training split, hitting each major muscle group twice per week.

A common rendition of this split looked like this:

• Day 1: Chest & Back
• Day 2: Shoulders & Arms
• Day 3: Legs (including Calves & Abs)
• Day 4: Chest & Back
• Day 5: Shoulders & Arms
• Day 6: Legs (including Calves & Abs)
• Day 7: Rest

The Double-Split Intensification

Beyond the 6-day rotation, Arnold, particularly when preparing for contests, often employed a double-split routine. This meant training twice a day. For example, on a "Chest & Back" day:

• Morning Session: Chest
• Evening Session: Back

This strategy allowed him to:

• Increase Total Volume: More sets and reps could be performed without excessive fatigue in a single session.
• Maximize Focus: Dedicate complete attention to one or two muscle groups per session.
• Enhance Recovery: A several-hour break between sessions, often including a meal, aided in partial recovery and nutrient replenishment.

Key Characteristics of Arnold's Training

Regardless of the exact split, several core principles consistently defined Arnold's training:

• High Volume: Arnold's workouts were legendary for their volume, often involving 20-30 sets per major muscle group, sometimes even more for arms.
• High Frequency: Training muscle groups twice a week, rather than once, provided more opportunities for muscle protein synthesis stimulation.
• High Intensity: He trained with incredible focus, pushing sets to failure and beyond using techniques like forced reps, negatives, drop sets, and partials.
• Emphasis on Compound Movements: While he was known for shaping, his foundation was built on heavy compound lifts like squats, bench press, deadlifts, rows, and overhead presses.
• Antagonistic Supersets: He frequently paired opposing muscle groups (e.g., chest with back, biceps with triceps) in supersets to maximize blood flow and efficiency.
• Mind-Muscle Connection: Arnold was a pioneer in emphasizing the "feel" of the muscle working, actively squeezing and contracting to ensure maximum fiber recruitment.

Why This Split Worked for Arnold (and the Golden Era)

Arnold's training was highly effective for him due to a confluence of factors:

• Exceptional Genetics: Arnold possessed world-class genetics for muscle growth and recovery.
• Unprecedented Work Ethic: His dedication and mental fortitude were unparalleled, allowing him to sustain such demanding routines.
• Nutritional Support: He consumed a high-calorie, high-protein diet essential for fueling growth and recovery from immense training stress.
• Adequate Rest: Despite the training volume, he prioritized sleep and rest to facilitate recovery.
• Anabolic Support: It's widely understood that competitive bodybuilders of that era utilized performance-enhancing drugs, which significantly amplify recovery and muscle-building capacity, allowing for much higher training volumes and frequencies than natural athletes can sustain.

From an exercise science perspective, the high frequency of training each muscle group (twice a week) aligns with modern research suggesting that training frequency can be a key driver of hypertrophy, provided volume and recovery are managed appropriately. The double-split also allowed for a more focused approach to volume distribution, potentially optimizing the acute anabolic response to resistance training.

Modern Perspectives and Applicability for Today's Lifter

While Arnold's split was undeniably effective for him under his specific circumstances, directly copying it is often not recommended for the average natural lifter or those with limited time and recovery resources.

• Risk of Overtraining: The sheer volume and frequency can quickly lead to overtraining, burnout, and injury for individuals without the genetic, nutritional, and pharmacological support Arnold had.
• Time Commitment: Training twice a day, six days a week, is an enormous time commitment that most people cannot sustain.

However, the principles behind Arnold's training remain highly valuable:

• Higher Training Frequency: Incorporating a higher frequency (2-3 times a week per muscle group) into your own split (e.g., full-body, upper/lower, PPL) can be highly beneficial for hypertrophy.
• Prioritize Compound Movements: Building your foundation on multi-joint exercises is crucial for overall strength and mass.
• Progressive Overload: Continuously striving to lift more weight, perform more reps, or improve technique is fundamental.
• Intensity and Effort: Train with purpose and push yourself, but understand your limits and manage recoverable volume.
• Mind-Muscle Connection: Actively focusing on contracting the target muscle can enhance results.

Key Takeaways for Your Training

Arnold Schwarzenegger's training split was a masterclass in high-volume, high-frequency training, perfectly suited to his goals, genetics, and resources. While the exact routine may be too demanding for most, the underlying principles offer invaluable lessons:

1. Frequency Matters: Training muscle groups more than once a week can be highly effective.
2. Volume is Key (but Individualized): Find the optimal recoverable volume that stimulates growth without leading to overtraining.
3. Intensity and Focus are Non-Negotiable: Train hard, push your limits, and maintain a strong mind-muscle connection.
4. Recovery is Paramount: Prioritize nutrition, sleep, and rest to support your training efforts.
5. Adapt and Evolve: Be willing to experiment and adjust your training based on your body's response and your evolving goals.

Rather than merely replicating Arnold's split, understand its underlying mechanisms and integrate the principles into a routine that is sustainable and effective for your unique circumstances and goals.