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Arnold double split high volume

by John D.
22 athletes joined
5.0
(1 rating)

Program Description

Each day has 2 workouts 6 days per week. Day 1,3,5: perform day 1 in the morning (chest/back) and day 2 in the afternoon (legs, calves, abs) Day 2,4,6: perform day 3 in the morning (shoulders, triceps, biceps) and day 4 in the afternoon (calves, abs) Keep the rest times fairly low. 1-2mins for chest, back, shoulders, legs. < 1min for calves, abs, forearms.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Jan 19, 2024 03:27
  • Last Edited
    Jul 19, 2025 07:38

Summary

Unleash your inner champion with the Arnold Double Split High Volume program! Designed for serious lifters, this 1-week, 4-day plan prioritizes high-volume training to maximize muscle growth and strength. Each session focuses on powerful supersets targeting chest and back, ensuring you push your limits while enhancing endurance. With a full gym required, you'll have access to a variety of equipment to sculpt your physique and elevate your performance. Get ready to transform your training and achieve impressive results!
Muscle Engagement
Front
Back
MuscleSet
Calves
10.8%
Biceps
10.5%
Triceps
9.8%
Abs
8.4%
Chest
8.1%
Front Delts
7.6%
Lats
6.9%
Upper Back
6.9%
Quadriceps
6.3%
Hamstrings
5.1%
Glutes
4.5%
Forearms
4.4%
Middle Delts
4.3%
Lower Back
2.9%
Rear Delts
2.1%
Adductors
0.6%
Abductors
0.3%
Olympic
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
30-45 reps
-
2A
Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
9 reps
6 reps
-
-
-
-
-
2B
Wide Grip Rear Pull-Up
1
1
1
2
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3A
Incline Bench Press (Barbell)
5
10-15 reps
-
3B
T-Bar Row
5
10-15 reps
-
4A
Chest Fly (Dumbbell)
5
10-15 reps
-
4B
Bent Over Row (Barbell)
5
10-15 reps
-
5A
Dip (Bodyweight)
5
15 reps
-
5B
Chin-Up (Bodyweight)
5
12 reps
-
5C
Pullover (Dumbbell)
5
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
5
8-10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Leg Curl
8
10 reps
-
6
Standing Calf Raise
10
15-30 reps
-
7
Seated Calf Raise
8
20-30 reps
-
8
Hanging Leg Raise
3
25-50 reps
-
9
Sit Up
4
25-30 reps
-
10
Lying Leg Raise
3
25-30 reps
-
11
Russian Twist
3
50 reps
-
12
Back Extension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
1
20-30 reps
-
2
Arnold Press
5
6 reps
-
3A
Lying Rear Lateral Raise
5
8-10 reps
-
3B
One Arm Lateral Raise (Dumbbell)
5
12 reps
-
3C
Lateral Raise (Cable)
5
12 reps
-
3D
Front Raise
5
12 reps
-
4
Bench Press (Close Grip)
5
6-8 reps
-
5
Tricep Pushdown (Cable)
5
6-8 reps
-
6
French Press
5
6-8 reps
-
7
Single Arm Tricep Extension (Cable)
5
6-8 reps
-
8
Bicep Curl (Barbell)
6
6-8 reps
-
9
Incline Curl (Dumbbell)
6
6-8 reps
-
10
Preacher Curl (Barbell)
6
6-8 reps
-
11
Concentration Curl
5
6-8 reps
-
12
Reverse Bicep Curl (Dumbbell)
5
8-10 reps
-
13
Wrist Curls
5
10 reps
-
14
Reverse Wrist Curl (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
15-30 reps
-
2
Seated Calf Raise
8
20-30 reps
-
3
Hanging Leg Raise
3
25-50 reps
-
4
Sit Up
4
25-30 reps
-
5
Lying Leg Raise
3
25-30 reps
-
6
Russian Twist
3
50 reps
-
7
Back Extension
3
15 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
30-45 Reps
-
2A
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
9 Reps
6 Reps
-
-
-
-
-
2B
Wide Grip Rear Pull-Up
1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
3A
Incline Bench Press (Barbell)
5 Sets
10-15 Reps
-
3B
T-Bar Row
5 Sets
10-15 Reps
-
4A
Chest Fly (Dumbbell)
5 Sets
10-15 Reps
-
4B
Bent Over Row (Barbell)
5 Sets
10-15 Reps
-
5A
Dip (Bodyweight)
5 Sets
15 Reps
-
5B
Chin-Up (Bodyweight)
5 Sets
12 Reps
-
5C
Pullover (Dumbbell)
5 Sets
15-20 Reps
-
Day 2
1
Squat (Barbell)
5 Sets
8 Reps
-
2
Front Squat (Barbell)
5 Sets
8-10 Reps
-
3
Leg Press
5 Sets
10 Reps
-
4
Leg Extension
5 Sets
10 Reps
-
5
Leg Curl
8 Sets
10 Reps
-
6
Standing Calf Raise
10 Sets
15-30 Reps
-
7
Seated Calf Raise
8 Sets
20-30 Reps
-
8
Hanging Leg Raise
3 Sets
25-50 Reps
-
9
Sit Up
4 Sets
25-30 Reps
-
10
Lying Leg Raise
3 Sets
25-30 Reps
-
11
Russian Twist
3 Sets
50 Reps
-
12
Back Extension
3 Sets
15 Reps
-
Day 4
1
Standing Calf Raise
10 Sets
15-30 Reps
-
2
Seated Calf Raise
8 Sets
20-30 Reps
-
3
Hanging Leg Raise
3 Sets
25-50 Reps
-
4
Sit Up
4 Sets
25-30 Reps
-
5
Lying Leg Raise
3 Sets
25-30 Reps
-
6
Russian Twist
3 Sets
50 Reps
-
7
Back Extension
3 Sets
15 Reps
-
Day 3
1
Clean and Press
1 Set
20-30 Reps
-
2
Arnold Press
5 Sets
6 Reps
-
3A
Lying Rear Lateral Raise
5 Sets
8-10 Reps
-
3B
One Arm Lateral Raise (Dumbbell)
5 Sets
12 Reps
-
3C
Lateral Raise (Cable)
5 Sets
12 Reps
-
3D
Front Raise
5 Sets
12 Reps
-
4
Bench Press (Close Grip)
5 Sets
6-8 Reps
-
5
Tricep Pushdown (Cable)
5 Sets
6-8 Reps
-
6
French Press
5 Sets
6-8 Reps
-
7
Single Arm Tricep Extension (Cable)
5 Sets
6-8 Reps
-
8
Bicep Curl (Barbell)
6 Sets
6-8 Reps
-
9
Incline Curl (Dumbbell)
6 Sets
6-8 Reps
-
10
Preacher Curl (Barbell)
6 Sets
6-8 Reps
-
11
Concentration Curl
5 Sets
6-8 Reps
-
12
Reverse Bicep Curl (Dumbbell)
5 Sets
8-10 Reps
-
13
Wrist Curls
5 Sets
10 Reps
-
14
Reverse Wrist Curl (Dumbbell)
5 Sets
10 Reps
-