Arnold Basic 1 Hybrid High Volume

Work Arnold's Basic Level 1 Torso and Limbs split from his encyclopedia of bodybuilding and his golden six.  This 4 day split has you do Chest and Back Monday, Shoulders and Arms Tuesday, Legs Wednesday, resting on Thursday, then topping the week off with a modern version of his Golden Six on Friday.  Weeks 5 to 8 Subs out the Golden Six for upper and lower day and hits its peak with the full 6 day Arnold split in weeks 9 to 12.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Barbell)

Pullover (Dumbbell)

Wide Grip Pull-Up

Bent Over Row (Barbell)

Deadlift (Barbell)

Abs Crunch (Bodyweight)

Chest and Back

Clean and Press

Lateral Raise (Dumbbell)

Upright Row (Barbell)

Push Press (Barbell)

Bicep Curl (Barbell)

Seated Dumbbell Curl

Bench Press (Close Grip)

Tricep Extension (Barbell)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Reverse Abs Crunch (Bodyweight)

Shoulders and Arms

Squat (Barbell)

Lunge (Barbell)

Leg Curl

Standing Calf Raise

Stiff Leg Deadlift

Good Morning

Legs

Plank

Side Plank

Pallof Press

Mobility

Cardio (LISS)

Stretching

Core, Cardio, and Mobilty

Golden Six Full Body

Upper

Split Squat (Smith Machine)

Lower

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