Unlock your strength potential with the 5/3/1 + Arnold program, a comprehensive 4-week training regimen designed for dedicated lifters. This six-day split focuses on heavy compound lifts paired with accessory work, targeting major muscle groups each session. Expect to build power and muscle through a blend of classic movements like the bench press, squat, and overhead press, all while honing your technique. Get ready to push your limits and transform your physique with a structured approach that balances intensity and volume!

Arnold split with 5/3/1 on SBD. Includes a few bench-specific accessories and variety of lower body movements

5/3/1 + Arnold

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Dip (Weighted)

Pull-Up (Bodyweight)

Bent Over Row (Barbell)

Lat Prayer

Chest & Back

Squat (Barbell)

Stiff Leg Deadlift

Hack Squat

Standing Calf Raise

Hamstring Curl

Hip Adductor (Machine)

Leg Raise (Captain's Chair)

Legs

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Cable)

Bicep Curl (Dumbbell)

Bayesian Curl

JM Press

Overhead Tricep Extension (Cable)

Arms & Shoulders

Incline Bench Press (Smith Machine)

Chest Fly (Cable)

Chest & Back B

Sumo Deadlift (Barbell)

Front Squat (Barbell)

Leg Extension

Back Extension (Weighted)

Hammer Curl (Cable)

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