Arnold split Gainz

Strength and Muscle

4 weeks / 6 days per week

Want to make strength and size gains do this program

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Week 1

Bench Press

Assistance

3 x 8 reps

Wide Grip • Pulldown

Assistance

3 x 10 reps

Incline • Bench Press

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Fly

Assistance

2 x 15 reps

Pullover

Assistance

2 x 15 reps

Lateral • Raise

Assistance

3 x 12 reps

Squat

Assistance

3 x 8 reps

45 Degree Leg Press

Assistance

3 x 8 reps

Seated • Leg Curl

Assistance

3 x 10 reps

Leg Extension

Assistance

2 x 12 reps

Seated • Overhead • Press

Assistance

3 x 9 reps

Preacher Curl

Assistance

3 x 8 reps

Tricep Extension

Assistance

3 x 12 reps

Hammer Curl

Assistance

3 x 12 reps

Forward • Tricep Extension

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 10 reps

Pull-up

Assistance

3 x 5 reps

Incline • Bench Press

Assistance

3 x 7 reps

Underhand Grip • Pulldown

Assistance

2 x 10 reps

Chest Press

Assistance

3 x 8 reps

Seated • Wide Grip • Row

Assistance

3 x 8 reps

Seated • Fly

Assistance

2 x 10 reps

Leg Press

Assistance

3 x 10 reps

Romanian Deadlift

Assistance

3 x 10 reps

Goblet Squat

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 10 reps

Seated • Shoulder Press

Assistance

3 x 8 reps

Biceps Curl

Assistance

3 x 10 reps

Tricep Extension

Assistance

3 x 12 reps

Hammer Curl

Assistance

3 x 12 reps

Overhead • Triceps Extension

Assistance

3 x 12 reps

Upright • Row

Assistance

3 x 15 reps

Week 2

Bench Press

Assistance

3 x 8 reps

Wide Grip • Pulldown

Assistance

3 x 10 reps

Incline • Bench Press

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Fly

Assistance

2 x 15 reps

Pullover

Assistance

2 x 15 reps

Lateral • Raise

Assistance

3 x 12 reps

Squat

Assistance

3 x 8 reps

45 Degree Leg Press

Assistance

3 x 8 reps

Seated • Leg Curl

Assistance

3 x 10 reps

Leg Extension

Assistance

2 x 12 reps

Seated • Overhead • Press

Assistance

3 x 9 reps

Preacher Curl

Assistance

3 x 8 reps

Tricep Extension

Assistance

3 x 12 reps

Hammer Curl

Assistance

3 x 12 reps

Forward • Tricep Extension

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 10 reps

Pull-up

Assistance

3 x 5 reps

Incline • Bench Press

Assistance

3 x 7 reps

Underhand Grip • Pulldown

Assistance

2 x 10 reps

Chest Press

Assistance

3 x 8 reps

Seated • Wide Grip • Row

Assistance

3 x 8 reps

Seated • Fly

Assistance

2 x 10 reps

Leg Press

Assistance

3 x 10 reps

Romanian Deadlift

Assistance

3 x 10 reps

Goblet Squat

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 10 reps

Seated • Shoulder Press

Assistance

3 x 8 reps

Biceps Curl

Assistance

3 x 10 reps

Tricep Extension

Assistance

3 x 12 reps

Hammer Curl

Assistance

3 x 12 reps

Overhead • Triceps Extension

Assistance

3 x 12 reps

Upright • Row

Assistance

3 x 15 reps

Week 3

Bench Press

Assistance

3 x 8 reps

Wide Grip • Pulldown

Assistance

3 x 10 reps

Incline • Bench Press

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Fly

Assistance

2 x 15 reps

Pullover

Assistance

2 x 15 reps

Lateral • Raise

Assistance

3 x 12 reps

Squat

Assistance

3 x 8 reps

45 Degree Leg Press

Assistance

3 x 8 reps

Seated • Leg Curl

Assistance

3 x 10 reps

Leg Extension

Assistance

2 x 12 reps

Seated • Overhead • Press

Assistance

3 x 9 reps

Preacher Curl

Assistance

3 x 8 reps

Tricep Extension

Assistance

3 x 12 reps

Hammer Curl

Assistance

3 x 12 reps

Forward • Tricep Extension

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 10 reps

Pull-up

Assistance

3 x 5 reps

Incline • Bench Press

Assistance

3 x 7 reps

Underhand Grip • Pulldown

Assistance

2 x 10 reps

Chest Press

Assistance

3 x 8 reps

Seated • Wide Grip • Row

Assistance

3 x 8 reps

Seated • Fly

Assistance

2 x 10 reps

Leg Press

Assistance

3 x 10 reps

Romanian Deadlift

Assistance

3 x 10 reps

Goblet Squat

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 10 reps

Seated • Shoulder Press

Assistance

3 x 8 reps

Biceps Curl

Assistance

3 x 10 reps

Tricep Extension

Assistance

3 x 12 reps

Hammer Curl

Assistance

3 x 12 reps

Overhead • Triceps Extension

Assistance

3 x 12 reps

Upright • Row

Assistance

3 x 15 reps

Week 4

Bench Press

Assistance

3 x 8 reps

Wide Grip • Pulldown

Assistance

3 x 10 reps

Incline • Bench Press

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Fly

Assistance

2 x 15 reps

Pullover

Assistance

2 x 15 reps

Lateral • Raise

Assistance

3 x 12 reps

Squat

Assistance

3 x 8 reps

45 Degree Leg Press

Assistance

3 x 8 reps

Seated • Leg Curl

Assistance

3 x 10 reps

Leg Extension

Assistance

2 x 12 reps

Seated • Overhead • Press

Assistance

3 x 9 reps

Preacher Curl

Assistance

3 x 8 reps

Tricep Extension

Assistance

3 x 12 reps

Hammer Curl

Assistance

3 x 12 reps

Forward • Tricep Extension

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 10 reps

Pull-up

Assistance

3 x 5 reps

Incline • Bench Press

Assistance

3 x 7 reps

Underhand Grip • Pulldown

Assistance

2 x 10 reps

Chest Press

Assistance

3 x 8 reps

Seated • Wide Grip • Row

Assistance

3 x 8 reps

Seated • Fly

Assistance

2 x 10 reps

Leg Press

Assistance

3 x 10 reps

Romanian Deadlift

Assistance

3 x 10 reps

Goblet Squat

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 10 reps

Seated • Shoulder Press

Assistance

3 x 8 reps

Biceps Curl

Assistance

3 x 10 reps

Tricep Extension

Assistance

3 x 12 reps

Hammer Curl

Assistance

3 x 12 reps

Overhead • Triceps Extension

Assistance

3 x 12 reps

Upright • Row

Assistance

3 x 15 reps

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