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Science-Based Arnold Split
by Destroyer
34 athletes joined
Program Description
Science-Based Bodybuilding program. To focus on a certain body part do it early in a workout. Between series rest for at least 2 minutes. Rest also between sides while doing unilateral training: I would suggest taking the total rest time and dividing it into 2. If the volume isn't enough for muscular development experiment with a higher one ( I suggest seeing for each muscle and not compressively). Reach at least RPE 9 ( can do another clear rep).
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
Dec 29, 2023 12:18
Last Edited
Jun 03, 2024 08:36
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Week 1
1 / 6 Weeks
Day 3
1
Stiff Leg Deadlift
2 Sets
5-10 Reps
2
Leg Curl
2 Sets
5-10 Reps
3
Hip Adductor (Machine)
2 Sets
5-10 Reps
4
Leg Extension
2 Sets
5-10 Reps
5
Hack Squat
2 Sets
5-10 Reps
Day 2
1
Shoulder Press (Machine)
2 Sets
5-10 Reps
2
Cross-body Tricep Extension
2 Sets
5-10 Reps
3
Bayesian Curl
2 Sets
5-10 Reps
4
Lateral Raise (Cable)
2 Sets
5-10 Reps
5
JM Press
2 Sets
5-10 Reps
6
Hammer Curl
2 Sets
5-10 Reps
7
Rear Delt Fly (Machine)
2 Sets
5-10 Reps
Day 1
1
Chest Supported Row (Machine)
2 Sets
5-10 Reps
2
Chest Press (Machine)
2 Sets
5-10 Reps
3
Single Arm Iso Row
2 Sets
5-10 Reps
4
Incline Bench Press (Smith Machine)
2 Sets
5-10 Reps
5
Wide Grip Lat Pulldown
2 Sets
5-10 Reps
Day 1
1
Chest Supported Row (Machine)
2 Sets
5-10 Reps
2
Chest Press (Machine)
2 Sets
5-10 Reps
3
Single Arm Iso Row
2 Sets
5-10 Reps
4
Incline Bench Press (Smith Machine)
2 Sets
5-10 Reps
5
Wide Grip Lat Pulldown
2 Sets
5-10 Reps
Day 2
1
Shoulder Press (Machine)
2 Sets
5-10 Reps
2
Cross-body Tricep Extension
2 Sets
5-10 Reps
3
Bayesian Curl
2 Sets
5-10 Reps
4
Lateral Raise (Cable)
2 Sets
5-10 Reps
5
JM Press
2 Sets
5-10 Reps
6
Hammer Curl
2 Sets
5-10 Reps
7
Rear Delt Fly (Machine)
2 Sets
5-10 Reps
Day 3
1
Stiff Leg Deadlift
2 Sets
5-10 Reps
2
Leg Curl
2 Sets
5-10 Reps
3
Hip Adductor (Machine)
2 Sets
5-10 Reps
4
Leg Extension
2 Sets
5-10 Reps
5
Hack Squat
2 Sets
5-10 Reps
Day 1
1
Chest Supported Row (Machine)
2 Sets
5-10 Reps
2
Chest Press (Machine)
2 Sets
5-10 Reps
3
Single Arm Iso Row
2 Sets
5-10 Reps
4
Incline Bench Press (Smith Machine)
2 Sets
5-10 Reps
5
Wide Grip Lat Pulldown
2 Sets
5-10 Reps
Day 2
1
Shoulder Press (Machine)
2 Sets
5-10 Reps
2
Cross-body Tricep Extension
2 Sets
5-10 Reps
3
Bayesian Curl
2 Sets
5-10 Reps
4
Lateral Raise (Cable)
2 Sets
5-10 Reps
5
JM Press
2 Sets
5-10 Reps
6
Hammer Curl
2 Sets
5-10 Reps
7
Rear Delt Fly (Machine)
2 Sets
5-10 Reps
Day 3
1
Stiff Leg Deadlift
2 Sets
5-10 Reps
2
Leg Curl
2 Sets
5-10 Reps
3
Hip Adductor (Machine)
2 Sets
5-10 Reps
4
Leg Extension
2 Sets
5-10 Reps
5
Hack Squat
2 Sets
5-10 Reps
Day 1
1
Chest Supported Row (Machine)
2 Sets
5-10 Reps
2
Chest Press (Machine)
2 Sets
5-10 Reps
3
Single Arm Iso Row
2 Sets
5-10 Reps
4
Incline Bench Press (Smith Machine)
2 Sets
5-10 Reps
5
Wide Grip Lat Pulldown
2 Sets
5-10 Reps
Day 2
1
Shoulder Press (Machine)
2 Sets
5-10 Reps
2
Cross-body Tricep Extension
2 Sets
5-10 Reps
3
Bayesian Curl
2 Sets
5-10 Reps
4
Lateral Raise (Cable)
2 Sets
5-10 Reps
5
JM Press
2 Sets
5-10 Reps
6
Hammer Curl
2 Sets
5-10 Reps
7
Rear Delt Fly (Machine)
2 Sets
5-10 Reps
Day 3
1
Stiff Leg Deadlift
2 Sets
5-10 Reps
2
Leg Curl
2 Sets
5-10 Reps
3
Hip Adductor (Machine)
2 Sets
5-10 Reps
4
Leg Extension
2 Sets
5-10 Reps
5
Hack Squat
2 Sets
5-10 Reps
Day 1
1
Chest Supported Row (Machine)
2 Sets
5-10 Reps
2
Chest Press (Machine)
2 Sets
5-10 Reps
3
Single Arm Iso Row
2 Sets
5-10 Reps
4
Incline Bench Press (Smith Machine)
2 Sets
5-10 Reps
5
Wide Grip Lat Pulldown
2 Sets
5-10 Reps
Day 2
1
Shoulder Press (Machine)
2 Sets
5-10 Reps
2
Cross-body Tricep Extension
2 Sets
5-10 Reps
3
Bayesian Curl
2 Sets
5-10 Reps
4
Lateral Raise (Cable)
2 Sets
5-10 Reps
5
JM Press
2 Sets
5-10 Reps
6
Hammer Curl
2 Sets
5-10 Reps
7
Rear Delt Fly (Machine)
2 Sets
5-10 Reps
Day 3
1
Stiff Leg Deadlift
2 Sets
5-10 Reps
2
Leg Curl
2 Sets
5-10 Reps
3
Hip Adductor (Machine)
2 Sets
5-10 Reps
4
Leg Extension
2 Sets
5-10 Reps
5
Hack Squat
2 Sets
5-10 Reps
Day 1
1
Chest Supported Row (Machine)
2 Sets
5-10 Reps
2
Chest Press (Machine)
2 Sets
5-10 Reps
3
Single Arm Iso Row
2 Sets
5-10 Reps
4
Incline Bench Press (Smith Machine)
2 Sets
5-10 Reps
5
Wide Grip Lat Pulldown
2 Sets
5-10 Reps
Day 2
1
Shoulder Press (Machine)
2 Sets
5-10 Reps
2
Cross-body Tricep Extension
2 Sets
5-10 Reps
3
Bayesian Curl
2 Sets
5-10 Reps
4
Lateral Raise (Cable)
2 Sets
5-10 Reps
5
JM Press
2 Sets
5-10 Reps
6
Hammer Curl
2 Sets
5-10 Reps
7
Rear Delt Fly (Machine)
2 Sets
5-10 Reps
Day 3
1
Stiff Leg Deadlift
2 Sets
5-10 Reps
2
Leg Curl
2 Sets
5-10 Reps
3
Hip Adductor (Machine)
2 Sets
5-10 Reps
4
Leg Extension
2 Sets
5-10 Reps
5
Hack Squat
2 Sets
5-10 Reps