ARNOLD SPLIT (Intermediate/Advanced)

Weekly flow (6 days):

1. Chest + Back
2. Shoulders + Arms
3. Legs
4. Chest + Back (variation)
5. Shoulders + Arms (variation)
6. Legs (variation)
7. Rest / active recovery

General guidelines

• Warm-up: 5–10 min easy cardio + 2–3 ramp-up sets on your first 1–2 lifts.
• Rest times: 2–3 min on big compounds; 60–90 sec on accessories; 45–60 sec on isolations.
• Progression: when you hit the top of the rep range on all sets, add 2.5–5 lb next time (or 1 rep per set if equipment jumps are big).
• Intensity: stop 1–2 reps short of failure on most sets; take the last set of isolations to near-failure.

Day 1 — Chest + Back (Strength focus)

Chest

1. Barbell Bench Press — 4×4–6
2. Incline Dumbbell Press — 3×6–10
3. Cable Fly (mid or low-to-high) — 3×10–15