Arnold Swarzeneggers 4 Day Split

This is Arnold Swarzenegger's 2nd phase program after you have built your base with body weight followed by the Golden Six.  He recommended following this for 3 months before moving on to more advanced, higher volume splits like his 6 day or superset system if you were planning on competing.  If you weren't competing, he recommended running this for a total of 6 months.  This si from his earlier book: Arnold:  The Education of a bodybuilder.

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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

Squat (Barbell)

Leg Extension

Leg Curl

Standing Calf Raise

Bench Press (Barbell)

Chest Fly (Dumbbell)

Sit Up

Lying Leg Raise

Wrist Curls

Standing Behind Neck Shoulder Press (Barbell)

Lateral Raise (Dumbbell)

Wide Grip Rear Pull-Up

Bent Over Row (Barbell)

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Incline Curl (Dumbbell)

Tricep Extension (Barbell)

Skull Crusher (Barbell)

Bent-over Twist

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