«MDG» ARNOLD SPLIT FATIGUEMAXXING

Unleash your inner champion with the «MDG» ARNOLD SPLIT FATIGUEMAXXING program, a comprehensive 12-week journey designed for serious lifters. With six days of intense training each week, you'll focus on building strength and muscle through a variety of compound and isolation movements. This program emphasizes progressive overload, pushing you to achieve 1-0 RIR on your work sets for maximum gains. Equip yourself with the knowledge and structure to transform your physique and elevate your performance in the gym. Get ready to embrace the grind and see the results!

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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

All work sets to 1-0 RIR.

Warmup as needed.

Barbell Row

Chest Fly (Machine)

Wide Grip Lat Pulldown

Incline Chest Press (Machine)

Pullover (Machine)

Upright Row (Barbell)

Decline Sit Up (Bodyweight)

CHEST AND BACK A

JM Press

Bicep Curl (EZ Bar)

Front Raise

Preacher Curl (EZ Bar)

Behind The Back Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Single Arm Rear Delt Fly (Cable)

Reverse Bicep Curl (Dumbbell)

SHOULDERS AND ARMS B

Shoulder Press (Plate Loaded)

Incline Curl (Dumbbell)

Seated Overhead Extension (EZ Bar)

Lying Side Lateral Raise

Reverse Pec Deck

Hammer Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Wrist Curls

SHOULDERS AND ARMS A

Bench Press (Barbell)

Chin-Up (Weighted)

Cable Crossover

Chest Supported Row (Machine)

Shrug (Smith Machine)

Lateral Raise (Dumbbell)

CHEST AND BACK B

Squat (Barbell)

Lying Leg Curl

Leg Extension

Hip Adductor (Machine)

Hip Abductor (Machine)

Standing Calf Raise

LEGS A

Stiff Leg Deadlift

Leg Press (45 Degrees)

Single-Leg Leg Curl

LEGS B

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