ARNOLD SPLIT | Full Program Explained - Better Than Push Pull Legs?

[@DrSwole]

Download the program in my Facebook group! facebook.com/groups/drswole Take your knowledge to the next level with the MASS Research Review: bit.ly/drswoleMASS (my affiliate link) . If you’d like a free copy of my exercise substitution lists, follow me on IG (@dr_swole), DM me “exercise selection” and I’ll send you the chapter from my book! It's a perfect complement to my programs

[@RyanJCherry]

Is this the split your following now? You should to a training blog going over you training!

[@RyanJCherry]

Also how can this be modified for 5 days? I’ve always loved this split from time efficiency per workout and always felt good to superset back and chest for my shoulder health for whatever reason. I have just never been able to swing six days consistently

[@DrSwole]

@@RyanJCherry good idea

[@DrSwole]

@@RyanJCherry you could go chest/back, legs, shoulders/arms, rest, upper, lower, rest

[@RyanJCherry]

@@DrSwole ok! What about upper/lower/rest/Chest &back/shoulders and arms/Legs rest? That way I can focus on strength more the first days and higher reps the other days aside from deadlifts on lower 2? I noticed you had shoulders and arms on consecutive days. Additionally would there be any recovery concern for the shoulders being indirectly hit then directly hit on simultaneous days?

[@carlosmorris4510]

Wow - this is extremely well thought out; clinical, I would say. Scientifically focused... I don't believe I've ever seen such an in-depth layout on any other channel; impressive!

[@DrSwole]

Thanks bro! The Arnold split is near and dear to me

[@DrSwole]

Have you tried it before?

[@carlosmorris4510]

@@DrSwole No I've never tried it before. I've done chest & back in a bro split before though - but it was more taxing because of the higher volume. This looks like too much for me though, admittedly... I'd try to cut it down to just 4 days a week by hitting quads after chest & back, and hamstrings after shoulders & arms (but then it would be a kind of hybrid split, lol). Or, I'd spread it out over the course of a 10-day split extension; hitting each body part every 5 days in a constant 3 on/2 off fashion - for better recovery.

[@DrSwole]

@@carlosmorris4510 do the 4 day per week version. I’m actually planning on putting out a program based off it. The modified Arnold split 😛

[@carlosmorris4510]

@@DrSwole I definitely think it's better to give arms their own fresh workout... I've seen better results like this - especially for the biceps. I think that's the only gripe I have about Push/Pull workouts. I had even come up with an idea recently for a Push/Pull/Arms split... But it's just 1× a week frequency for the larger body parts. And if you do it twice per week then it turns into a 6-day split - somewhat similar to Arnold's split.

[@simranbiryani3068]

I agree I like this split much better than PPL. You can also save a ton of time with antagonistic supersets on this routine. It also solves the huge problem of shoulders and arms lagging on PPL routines. I have seen many great physiques built from this Arnold split.

[@simranbiryani3068]

@@DrSwole Currently a 5 day split with no days off. So each body part gets hit every fifth day. I always got great results from the typical bro split, but I found that if I structure it this way I don’t need to take any days off so can hit a body part more frequently than once a week. The arms day I train with higher reps of 12-20 and just go for the pump, so it’s almost like a recovery/fun day for me and it doesn’t effect my back training the next day. Back/Chest/Legs/Shoulders/Arms/Repeat

[@DrSwole]

@@simranbiryani3068 fair enough. No days off seems intense but a light arm day balances it out I guess

[@simranbiryani3068]

@@DrSwole Yeah I’m just a gym rat, I love going every day. I will also note I have made gains with all kinds of splits including PPL, Arnolds split, Steve reeves fullbody routine and even the HIT Mike Mentzer routines. Pretty much anything will work if you put in the effort. Picking something that fits with your schedule and that you enjoy is important in my opinion ! Great video Dr Swole 💪

[@DrSwole]

@@simranbiryani3068 yes, in the end splits are just a way of organizing training volume

[@Dastanthepashtun]

Exactly man shoulders and arms i leave at every time

[@FunKid64]

Amazing that your offering this type of information for free. I’m currently running a very similar program for myself. The amount of people I know that don’t even think about how many sets they do per week is crazy. I worked out with my buddy and we did 18 sets of back in a day. It was ridiculous. Keep it up dude! Awesome content

[@DrSwole]

Cheers man! Help me share the channel around

[@DrSwole]

Have you made any modifications to the split?

[@FunKid64]

@@DrSwole The biggest difference for me is I do like to squat two days a week so I do that on both of my leg days. I will occasionally deadlift at the beginning of my Shoulder Arms day but don’t go too heavy. I also don’t do upright rows to avoid some of that strain on my lower back. Agee with your pros as well, I have noticed a lot more size and strength growth in my arms and shoulders than I did in my PPL program.

[@jollyrancher1374]

You are the top 3 ppl on all of youtube to explain things in a very simple manner but by also using advanced terms. Great explaining i will definitely sub to you n hope ur channel gets closer to one million soon

[@jacksonfeeney7946]

I’ve been doing this split for just under 1 year. I’m 16 years old and I’ve been able to make significant delt and arm growth and back which have always been my weakest body parts. This split has also allowed me to increase in strength a lot. I have been able to increase my bench by 25kg (100kg x 1 @73kg body weight). This split really works and I’ve seen much better results than push, pull, legs.

[@DrSwole]

Awesome! Appreciate the update

[@cesarlopez488]

Yet again another great program thank you Dr very much appreciated, and I’ve been looking for a variant that explains the Arnold split and you just did and gave me a reason why to do it!

[@DrSwole]

Awesome! It’s worth a shot fsure

[@DrSwole]

What split were you using before?

[@cesarlopez488]

@@DrSwole I was doing full body for the past 6 months and it’s been tough! But this seems well spaced time wise to focus on recovery and performance. One thing I did want to ask was how much time do I do between sets? Do you have a video for that?

[@DrSwole]

@@cesarlopez488 I do! kzbin.info/www/bejne/hILYZ2yti5pgp9k

[@cesarlopez488]

@@DrSwole thank you very much you have helped me in my weigh lifting journey tremendously over these past years!

[@Hedgeflexlfz]

I’m going to try this, I like that you made sure each muscle group falls between the 10-20 sets per muscle group per week.

[@DrSwole]

Yep that tends to be a decent starting place for volume

[@DrSwole]

Let’s split are you currently using?

[@Hedgeflexlfz]

@@DrSwole legs push pull

[@DrSwole]

@@Hedgeflexlfz 👌🏼

[@adairpardo9020]

How is it so far? I might go to Arnold split this month

[@Latissimus65]

Ill list my own pros/cons. I had an Arnold split layout for a while last year and I liked it. I actually like how you had an easier delt/arm sesh and a harder leg sesh, maybe even better for fatigue management. And those accessory areas get a full fresh focus. I ran it 3 on/1 off, so 2x every 8 days. That freq isnt low enough to make a difference. I think 6 straight days is overkill for a lot of people, even though you get to spread your work out and have shorter sessions. 3 on/1 off is still more training days than normal for me so i liked having slightly shorter sessions. I personally think it makes much more sense to put OHP variants on the chest/back day. That way all of your pushing/pulling compounds are grouped together rather than randomly having vertical pressing on a separate day. Your plane of movements wouldnt be balanced, and youd have extra hard/heavy front delt freq which could mean a higher chance of overuse and higher chance of posture imbalance. Chest pressing hit front delts hard just like OHPs do, theyre similar. One thing I dont love about it is all the overlap between muscle groups. Yea its claimed that 'small' muscle groups recover faster but the evidence has shown this is somewhat of a myth. I believe Beardsley, Krieger, and Kaseem have discussed it a bit. Arms seem to be one of the slower recovering. And as a separate point triceps are one of the largest muscle groups on the upper body, bigger than the chest. And while some muscles recover faster than others, joints/tendons/etc cant keep up with muscle recovery times. Hypothetically speaking I think a split like this could lead to overuse injuries down the line, compared to say something more resembling PPL.

[@leylol6655]

I Agree with you a lot. Im running a Torso - Limbs - Rest - Rest - Upper - Lower - Rest. I Only OHP once a week on Torso day and on Upper day the Dips and Incline DB press hit front delts plenty.

[@shafisk2044]

I am from India, I had doubts about Arnold spilt and ppl for a long time, One hell of an explanation, Nailed it Bro🙅, it would be helpful if you add the abs training along with that

[@itb4255]

Really good looking split, one thing I'd change personally is more trap and rear delt isolation. I've been on PPL for a while now but I'm getting tired of it. I think I'd benefit from higher intensity workouts. You can't have as much intesnity/volume on ppl since you're doing more body parts in one workout.

[@DrSwole]

Fair enough. I don’t think everyone needs direct work for traps and rear delts but some do

[@mikelouca6125]

I was doing push pull legs for a while now and today I started Arnold's split Back and chest and I've got to say it is amazing.

[@DrSwole]

Good stuff!

[@NonlifeYT]

Where can I download his splits?

[@DrSwole]

@@NonlifeYT join my fb group - link in description

[@ZaddyLSU]

thank you so much for posting this, i was really questioning myself over this split for a long time.

[@DrSwole]

Awesome!

[@DrSwole]

What split are you using now?

[@ZaddyLSU]

@@DrSwole currently a upper lower push pull legs.5 day split.

[@DrSwole]

@@ZaddyLSU solid

[@NJN23]

an effective slightly different version is Chest&back / Legs / Shoulders&Arms / Off repeat. So, it's done twice over 8 days instead of 7, but you never do upper body two days in a row. This is good for shoulder health

[@DrSwole]

I think that’s a decent option for beginners

[@isaack4046]

i would do that but i deadlift on back day and i dont wanna squat heavy the day after, but i never get sore in my tris and bis after chest/ back so doing arms the day after works

[@clintbrooks97]

This would be the best way to do the split. Having a day off between your upper body sessions is key.

[@randyle4520]

Finaly posting bro.!! Why cant youtube be your career as well . Help more millions on ppl on here than the real world

[@DrSwole]

Hmm I’m honestly thinking about it! Just waiting to get to more subscribers. Help me share the channel around 👌🏼

[@randyle4520]

@@DrSwole can you be like dr greg. He got lambo suv . And Party on yachts. Did you see ?????

[@DrSwole]

@@randyle4520 LOL I've seen. Maybe one day

[@ArdaVural06]

I was crazy about searching programs but I discovered this channel thank you so much Dr.Swole 🙏

[@DrSwole]

Cheers!

[@danyalimran2591]

I finished up a run of stronglifts 5x5 and will try this out for the physique/aesthetics. My back, shoulders, and arms are behind in aesthetics, but the strength is there. Thanks, Doc!

[@DrSwole]

Cheers!

[@DrSwole]

Lmk how it goes

[@danyalimran2591]

@@DrSwole it’s been about 3 weeks and I wanted to say I get some crazy pumps and burns on my arms and side delts. I feel like I could add in more for chest and using supersets helps to get through it

[@danyalimran2591]

@@DrSwole the 6 sets for calf raises kill me lmao

[@danyalimran2591]

@@DrSwole how long should I follow this for btw?

[@rishirajsingh2319]

I followed your upper/lower split program and it really was great, i gained a decent size in past 3 months. I'm excited to try this new program Thanks brother You're the best💪🏼

[@DrSwole]

Awesome!

[@DrSwole]

How long have you been training for?

[@rishirajsingh2319]

@@DrSwole 3 years, but i will say only 2 because COVID.

[@DrSwole]

@@rishirajsingh2319 fair enough

[@itb4255]

@@rishirajsingh2319 I'd be careful switching your program so frequently. You should let your body get used to a routine before immediately changing it if you want maximized gains.

[@TavinderUbhu]

Yes I have tried this split but I used 3 exercises for each body part except biceps and triceps. First 3 days 6-8 reps next 3 days 12-15 reps. But like high frequency splits like Full body or upper lower split 6 days a week. Thank you for informative videos🙏

[@DrSwole]

Thanks for sharing!

[@DrSwole]

Which split was your favorite?

[@TavinderUbhu]

@@DrSwolefull body workout or Upper lower split 6 days a week. I like working out every muscle 3 times a week. 🙏👍

[@DrSwole]

@@TavinderUbhu nice!

[@TavinderUbhu]

@@DrSwole 🙏👍

[@LordMuzhy]

Just found your channel, love your content man! this vid was perfect, I've been looking for a new routine to try

[@DrSwole]

Cheers brother!

[@DrSwole]

What split were you using before?

[@LordMuzhy]

@@DrSwole PPL 6 days but after watching your vids I can't decide between the 6 day arnold split or the 5 day upper/lower Arnold split haha

[@DrSwole]

@@LordMuzhy nice! Arnold split and derivatives are dope

[@jigmeytsering9816]

wow another ppl programme🤗… i am following your previous ppl pragramme, i am eager to try this as well. Thank you so much Dr. Swole♥️

[@DrSwole]

It’s not PPL LOL. But worth a try!

[@DrSwole]

How long have you been training for?

[@jigmeytsering9816]

@@DrSwole ohh sorry with excitement i mistaken Arnold Split Programme with ppl😓

[@jigmeytsering9816]

@@DrSwole 1 & half year on off

[@DrSwole]

@@jigmeytsering9816 cool

[@user-mt1jy6jc7f]

I love how well this is explained

[@DrSwole]

Thanks 🙏🏼

[@whatismyname123ful]

Great vedio, I have been consistently training for 18 plus months, I hope I can adopt this split and gonna try this from Monday...!

[@DrSwole]

Awesome! It’s a solid one

[@DrSwole]

What split were you using before?

[@whatismyname123ful]

@@DrSwole pull, push leg and upper body split

[@DrSwole]

@@whatismyname123ful ahh okay. Worth a shot!

[@whatismyname123ful]

@@DrSwole how can I download the chart? Not finding it in FB... Cable row you meant is seated cable row?

[@manuprabhattyagi6930]

lovely content dr. appreciate but after ULUL i m using my modified split - 1)chest mass+back width(lats)+biceps 2)legs+shoulder+triceps 3)back mass+chest width(fly’s)+biceps 4)legs+shoulder+triceps

[@DrSwole]

Ahh okay cool

[@DrSwole]

How do you like it?

[@manuprabhattyagi6930]

coz i want to give more time and more focus on big body parts and split my leg session also one day quad focus another day hems glutes…for chest mass i m focusing on presses and a other day i m focusing on fly’s and for back mass i m focusing more on rows and other day focusing on lats so on….thickness(mass) types reps 8-12 and width reps 16-20…mass types exercises consume more energy thats why i finished first…now i m more focused and i can give more volume and time to particular lifts

[@DrSwole]

@@manuprabhattyagi6930 as long as it’s working!

[@EpsiIonEagle]

I'll stick to upper lower but great vid. Completed my first workout today. I'm a little sore and I felt a little nauseous during the workout. I guess I did well lol. I will keep it going for years to come

[@DrSwole]

You got this!

[@DrSwole]

What’re your goals?

[@EpsiIonEagle]

@@DrSwole Building muscle. Any recommendations on getting better sleep? I always wake up every two hours

[@DrSwole]

@@EpsiIonEagle yes I have a video on sleep here kzbin.info/www/bejne/Zp2knZpva9hjic0

[@zdoug12]

First time I’ve tuned into this channel and it’s great. I love the content ❤️

[@DrSwole]

Welcome to the channel!

[@DrSwole]

What are your goals?

[@atlsplaza-nd]

Good stuff brotha. I was thinking of switching to the Arnold split coming from PPL!!

[@DrSwole]

Awesome

[@passionarmwrestling4331]

I think the better alternative would be to train LEGS on DAY 2, so Arms/Shoulders will be fresh on Day 3! Back/Chest Legs Arms/Shoulders REST Back/Chest Legs Arms/Shoulders

[@babyleaffb1727]

Wouldn’t you be working your biceps, triceps, and shoulders 2 days in a row since you would also be working them on back and chest day with things like pull ups and bench press.

[@Andrea-jc3eg]

Thanks for sharing it king 🔱

[@DrSwole]

Thanks my friend!

[@DrSwole]

Have you tried Arnold’s split before?

[@Andrea-jc3eg]

@@DrSwole Nope, but I will definitely try it

[@DrSwole]

@@Andrea-jc3eg 👌🏼

[@reagangovender4217]

No ways bro is giving away this info for free 💀💀. Keep up the good work bro.

[@DrSwole]

Cheers my man!

[@ericvicenty5866]

I think I might switch to this. I currently do push, pull, legs, rest then upper body, lower body. My only concern is the fatigue with 6 day split

[@DrSwole]

Worth a shot!

[@joeygrinis4329]

Gonna give this a try this month. Coming off 1.5 years of PPL

[@DrSwole]

Cool! Lmk how it goes

[@whatismyname123ful]

Hi Dr. Swole, I have started following this split and I am loving it. I have just got a question on side deltoids. Are we OK to train dumbbell lateral rise and cable lateral rise on the same day? Are'nt these two workouts hitting the same muscle?

[@DrSwole]

They are working the same muscle but it’s nice to have variation

[@DrSwole]

Do you usually prefer doing more sets of just one exercise? Because that would work too

[@whatismyname123ful]

@@DrSwole I am following the chart.. as per that I have dB lateral rise 3 sets and cable later rise 3 sets on the shoulder days... So I am just checking to ensure I am not overtraining by doing two variations on the same day and for the same muscle...

[@DrSwole]

Should be fine. It will depend on your own volume requirements so find out what works for you!

[@juliangarciamaruri3815]

Great video with great explanation

[@DrSwole]

Thanks 👊🏼

[@sambutton8494]

I constructed a program similar to this just by experimenting with what works - I didnt know it was called the Arnold split! I am thinking of giving this version a try - what is the criteria for progression with this program (how do we know when to increase weight?)

[@richiemelvin7494]

I ran the Arnold split for 3 years. I thought it was the most enjoyable split. I ended up damaging all the nerves in my brachial plexus. I don’t know if it was the 4 days a week of heavy pressing.

[@DrSwole]

I’d wouldn’t expect high frequency pressing to cause that alone

[@DrSwole]

What did your doctor think?

[@jylongbun8790]

@@DrSwole the workout routine is too much for natties

[@DrSwole]

@@jylongbun8790 I wouldn’t say so. Volume is very individual so this is aimed at the upper end of the normal range

[@azvameth-cn2ib]

hey Dr. Swole can i do a 5 days and splitting my leg 2 exercises over all days? Day 1 : CHEST/BACK 1 (add 2 exercises here) Day 2 : SHOULDER/ARMS (and 1 exercises here) Day 3 : LEGS Day 4 : REST Day 5 : CHEST/BACK 2 (and 2 exercises here) Day 6 : SHOULDER/ARMS 2 (and 1 exercises here) Day 7 : REST

[@azvameth-cn2ib]

And it well help my recovery too i guess

[@DrSwole]

You could! Check out my push pull x Arnold split (Dr. Swole split)

[@azvameth-cn2ib]

@@DrSwole Thanks

[@wheelerzCS]

im guessing the sets on the sheet are working sets correct? so for bench press we would have 4 working sets + 1 warm up set for example correct?

[@its_james_fitness]

Ever thought about doing bulking for a longer period of time? You seem lean year round but is this counter productive because you're natural and need a surplus?

[@DrSwole]

I’ve tried it but I prefer staying on the lower end of my body fat settling point

[@neyfidelrosario]

I kinda like this split I might switch from a PPL since it would save me a ton of time

[@DrSwole]

Worth I shot!

[@DrSwole]

How long have you been training for?

[@neyfidelrosario]

@@DrSwole I have been lifting weights for about 1 year and half

[@DrSwole]

@@neyfidelrosario okay cool

[@erikmiles1751]

thanks man your such a legend

[@DrSwole]

Cheers man!

[@erikmiles1751]

@@DrSwole do you think this split will show good results?

[@DrSwole]

@@erikmiles1751 yep!

[@helloween021]

Firstly id like to say wow 😲 , you posted this video 6 months ago, and still you are replying back in comments, I mean it's great 😊, keep up the good work and great content coming... And now I wanna ask that can i perform same exercise for every muscle both the time in a week? (will follow the different rep ranges you told)

[@DrSwole]

Thanks! And yes you can

[@vishaljoseph1530]

Hello Dr. Swole, I would like to start of by saying that this is one of the best channels I’ve come across on KZbin and I’m so grateful for all amazing content you share. I have a few questions,. So I just started doing the 6-day Arnold split and is it okay to swap out the machine bench press for weighted dips on Chest/Back Day 2. Also, how would recommend incorporating auxiliary exercises like hyperextensions?

[@DrSwole]

Thanks man! And yes that’s a fine swap

[@DrSwole]

I’d put them in with back training assuming you’re using them for that

[@WillisMiranda52]

Arnold's Encyclopedia Level 1 Basic Training Power training Chest Bench Press, Incline Press, Pullovers. Deadlifts, 3 sets of 10,6, 4 reps on Mondays and Thursdays. Chins (do as many as you can do until you reach a total of 50 reps) Bent-Over Rows 8-12 reps, and Deadlifts 3 sets of 10, 6, 4 reps to failure. (Always do 5 sets of 8-12 reps each unless otherwise specified). I like switching things around, and start out with deadlifts which is extremely taxing on CNS. I noticed on Dr. Swole's routine that he added back "deadlifts" on a leg day which is too exhausting. I like training legs by themselves cause it's just too much work with the Deadlifts. I like pairing the Chest/ Back (superset) "opposing muscle groups" to get the pump. I, also noticed he added upright rows which is for the trapezius not allowing 48 hours thus short circuiting the muscle, and not allowing enough recovery time on his Monday's Chest/Back day are the only mistakes I see.

[@DrSwole]

Lots of different ways you can program but thanks for sharing your thoughts!

[@fatslapper23]

Currently finishing up a 3 day full body routine to get my lifts up, want to move to a higher-volume split now and this looks great - cheers! For progression, would a standard double prog. scheme work for this? I.e. adding a little weight once you can hit the top end of the rep range for all sets?

[@DrSwole]

Yes double progression is great

[@Comic-Man1]

Shoulders 4 sets shoulder press 4 sets lateral raise 4 sets frontal raise 4 sets rear delts flys sitting down on bench 4 sets rear delt machine 4 sets shrugs Triceps 4 sets close grip bench press 4 sets overhead dumbbell skull crusher 4 sets seated dips 4 sets tricep push down Biceps 5 sets barbell curl 3 sets incline curls 3 sets concentration curls 3 sets hammer curls i didnt include reps because i wanted to find out if this is too many sets or not. This is for a arnold split

[@DrSwole]

Ultimately you’ll need to find what sets and reps work best for you!

[@DrSwole]

It varies by person and by muscle group

[@sungameloc]

What are your thoughts on training muscle groups every 5 days, do you think that's still enough frequency? For example you could run this split like Day 1: Chest/Back Day 2: Delts/Arms Day 3: Rest Day 4: Legs Day 5: Rest Day 6: Repeat etc.

[@NJN23]

if you're going to do that, then I would switch Day 2 and Day 4. Why do your upper body 2 days in a row, then not not do it at all for 3 days? Using my suggestion would be easier on your stabilizer muscles like your rotator cuffs. By the way, if you're hitting each muscle every 5 days instead of every 3 or 4 days then simply add a couple more sets to keep volume equal (though you don't have to)

[@sergio1503]

Do you need to do compounds on arm days? I was thinking of doing the close grip bench on chest day instead

[@DrSwole]

You could do it either way

[@DrSwole]

I think moving close grip off the chest day is worth a try though

[@rubenperezcalonge9385]

What if I put my rest day between the legs and chest and back? Would it be better? Would it still be considered an Arnold split?

[@DrSwole]

Yes you can move the rest day around

[@DrSwole]

As long as you don’t enter any workouts overly fatigued

[@kaeldeguzman]

Hi! thanks for this program, I have a question. By doing upright row on chest / back day, wouldn't it be detrimental for the next day which is shoulder day?

[@DrSwole]

No it won’t be a problem. Shoulders do well with higher frequency training

[@kaeldeguzman]

@@DrSwole Thanks! I will try this program starting tomorrow. I have been lifting for about a year now. For how long do you recommend me to stick on this routine?

[@ncalmateo]

@@kaeldeguzman (2) @Dr. Swole

[@innovatixn99]

Good split. I want to incorporate dips into my routine , but should I count it as a tricep or chest exercise? ( I know that leaning forward targets more the chest)

[@slatermauro2092]

Nothing wrong with counting it for both. Most people count squats for quads and glutes. Mike iserteal has good video about this called "counting volumes" on the renaissance periodization channel

[@DrSwole]

Yeah I count them for both. Depends on where you feel it

[@Czemstian]

do you think either your chest or back may lack by training them together in 1 workout instead of dedicating them its own day?

[@remoke9188]

Great video. I was wondering if i could do this split without overtraining i've been lifting for 8 months.

[@loganthomas4550]

Yeah just lower the volume and split it into 8 days for max recovery… Chest Back , Legs , Shoulders arms , then take a rest day and repeat.

[@remoke9188]

@@loganthomas4550 ok ill try it, ty

[@sergio1503]

I wouldn’t run into recovery issues? With triceps doing presses 4 times a week? Also with pecs doing horizontal presses 3x per week. Assuming 1-2 reps in reserve

[@slatermauro2092]

Its the same amount of triceps volume as a ppl, just spread out more throughout the week. As for chest, yeah i probably wouldn't close grip bench the day after, but the body can adapt pretty quickly.

[@tonyvee5799]

You can probably cut the volume down a bit.

[@rakeshmohanty9827]

Does simple single progression will be enough for applying progressive overload in this split or should we go for double progression method?

[@DrSwole]

Use the fastest progression method that you can use sustainably!

[@822003]

Hi Dr Swole love your work and everything you do. I'm not seeing any core/ab exercises. Are they covered in this split or do I have to do separate core/ab exercises?

[@ryanrogers8211]

Hi Dr. Swole, thanks for this explanation of the Arnold split. If I want to prioritize Delts because of my chest generally taking over and being more developed would you recommend switching the Chest/Back day with the Shoulders/Arms day? I'll make sure to not do barbell rows before leg day as well.

[@DrSwole]

I’d keep the order

[@BanusanBalakrishnan]

How much rest btw each set ?

[@brandonzapata4910]

the workout routine ive been doing for 3 months. almost the same workouts too unknowingly been doing an arnold split

[@DrSwole]

Nice!

[@roynewman7316]

Hey Dr do you think Arnold Schwarzenegger 6-day training split is better than a full body workout

[@DrSwole]

I think it depends on your level of experience and training style

[@mcd3379]

This isn't Arnold's program. He did a double split program where he actually worked legs in the evening after doing other body parts in the morning.

[@DrSwole]

Agreed it’s not exactly what he did

[@Queenwraith]

Looks good, but can you train shoulders straight after triceps? Would you not need at least a days rest if you’re doing overhead press?

[@bojanrajacic5045]

Yes, bench will affect shoulder pressing. But life, she is full of compromises. One way around it is to use Poliquin type split on 5 day rotation (this is better IMO, only downside is that it uses different days of the week each week) Day1: Chest and Back Day2: Legs Day3: Rest Day4: Delts and Arms Day5: Rest Then repeat, regardless of day of the week

[@DrSwole]

@@bojanrajacic5045 Agreed that there are trade-offs you have to make!

[@Queenwraith]

@@DrSwole Yeah arms in general are now a priority. I like Tommo’s split too, only compromise is chest every 5 days but that would actually suit me as chest and back are strong points

[@positiveandhealthy2728]

I already do some of these like drinking water, eating healthy and taking some time to relax

[@DrSwole]

Those are all healthy fsure

[@kasperandreasen7730]

What variation of the cable fly do you think best fits into this split? Can't wait to try this out after following a PPL split for so long!

[@DrSwole]

Just a standard cable fly

[@DrSwole]

Give it a shot!

[@ivanderdev]

@@DrSwole Does this mean you should do a cable fly variation that targets the middle chest???

[@DrSwole]

@@ivanderdev yes

[@juancruzlavie988]

this video is amazing, thank you so much. I'm wondering whether to do this workout or the push pull legs. Which one would you recommend?

[@DrSwole]

I compare the two here

[@DrSwole]

kzbin.info/www/bejne/j4KTp2OvltCKfbM

[@johnskartsis5159]

hello dr,i find your channel very helpful and i subscribed. How many warm up sets do you recommend before the main sets on each exercise?@Dr.Swole

[@DrSwole]

I’ve done a video on warming up

[@DrSwole]

kzbin.info/www/bejne/pGHJdKyZlsiLbKc

[@gr1msasor14]

awww haha my own devised workout split is too much i guess,, now i'm following this

[@adrianf339]

Question, so this split program pretty much covers all muscles once performed? Or just chest, back shoulders, arm and legs?

[@adrianf339]

Becauss it sounds pretty intense, but what about abs? Or tricpep? Or fore arm? Or even traps? Or will all that be worked out once you do those exercises? I havent worked out in over 7 yrs and am finally deciding to come back. Just debating whether to do ppl or split. Kinda leaning towards arnold split. But i guess i will start at much less intensity maybe even less exercises or sets/reps atleast.

[@DrSwole]

Yes they’ll be covered. More here kzbin.info/www/bejne/nqPKYqufjdWHhdU

[@chrisis1989]

LOVE IT !!! Thank you!!!

[@DrSwole]

Cheers man!

[@DrSwole]

Have you tried the Arnold split before?

[@chrisis1989]

@@DrSwole nope, never before, but i was always training with 6 day splits..

[@JimmyRobles-u1k]

Where can I download this schedule

[@seba7475]

Hi dr.Swole i have a question. What type of cable flys i have to do on the first chest and back day?

[@DrSwole]

I’d recommend just straight across to target the entire pec

[@DrSwole]

How do you usually do them?

[@seba7475]

@@DrSwole normally i don't do cable flys, i use your pplul split

[@seba7475]

@@DrSwole i was wondering if in this program there is enough work for lower chest, what type of exercises in this program work it? Thank you so much for using your time to respond to my questions

[@streetjust380]

Ill try it when im done with my ppl. Currently in my first meso ever lol. Ill give it two months

[@DrSwole]

First meso! That’s exciting

[@DrSwole]

What are your goals?

[@streetjust380]

@@DrSwole Primarily gaining size and lean muscle. I am not focused on strength gains, so my lowest rep range im going is 6-8 on bench and squats.

[@DrSwole]

@@streetjust380 fair enough!

[@streetjust380]

@@DrSwole do you do mesos as well or just always hardcore training?

[@5point0h67]

Is it better to have rest day on Sunday or rest day on Thursday?

[@benjaminbittner6082]

Shouldn't you leave a rest day in-between training days? For example tricep on chest day then tricep on arm day?

[@DrSwole]

Not necessarily, as long as you’re careful with intensity and volume

[@benjaminbittner6082]

@@DrSwole thanks for the reply. That's interesting I've always thought it's a good idea to rest at least one day

[@adamlon1]

Are there any alternatives to the upright row? I heard that its bad for ur shoulder as its internal rotation can potentially lead to injury

[@DrSwole]

You could do more lateral raises if they cause you pain

[@DrSwole]

But there shouldn't be an issue if you do them correctly

[@MallowOG]

I've been on a Metallicadpa PPL now for over a year... Thinking about switching to Arnold split and trying it out but I am not sure which one to go with HIGH VOLUME or LOW VOLUME. Any recommendations? :)

[@DrSwole]

Start with the one that's more similar to your current volumes

[@DrSwole]

You can add in more volume later if needed

[@MallowOG]

@@DrSwole Makes sense. Thank you :)

[@MallowOG]

@@DrSwole Also for the progression, how should it be applied? Increasing the weight if the rep range is hit?

[@loganthomas4550]

I don’t like the close grip bench press and i would like to lower the volume , i’ve been training for 5-6 months but i believe i am ready for a split like this. I don’t want a low volume arnold split but rather intermediate one. How could i lower the volume on this split swole?

[@MyCronoz]

Whats better to autorregulate your sets like Dr. Mike Israetel? or keep sets stagnants @Ask Dr. Swole

[@DrSwole]

I ramp up sets over a narrow range (2-4 sets per week difference). Overall I like keeping things pretty even

[@DrSwole]

Which method do you use?

[@MyCronoz]

@@DrSwole Im not sure on what method to use which one would u think its better?

[@keizenv836]

hey man i've been training for 1,5 years and I was wondering if the volume is fine for someone like me or better for advanced lifter ? I was thinking of going to 18 sets per workout instead of 21/24

[@slatermauro2092]

Great video. I have a few questions though. Why are some rep ranges very broad (12-20 or 6-12) and others narrower (5-8)? Also how do u go about progression schemes for this split or do u use auto regulation?

[@DrSwole]

Typically the higher rep ranges will be more of a range. There’s more of a difference between 5 and 6 reps vs 18 and 19

[@DrSwole]

You could use any of the progression methods I discuss here kzbin.info/www/bejne/r4u2kJ6hg8amf5Y

[@slatermauro2092]

@@DrSwole thank you, that makes sense.

[@DrSwole]

@@slatermauro2092 👊🏼

[@ariraz1541]

Hey and thank you for the video I have another question: If I were to replace the weighted chin ups , what would you recommend me to do that with? I already do the pull ups on another day and i find the chin up annoying. Thank you very much Doc.

[@waccwarrobots1127]

well you definitely should still do them even if you find them annoying because they are great for building up your back and biceps. but one thing you could do to replace them is simply using a different attachment on lat pull downs.

[@thomashughes-carr8334]

Hi pal Thursday workout (machine bench press) do you mean the smith row machine?

[@DrSwole]

Any machine press that works well for you

[@DrSwole]

Smith could work

[@swegboii6447]

What is your opinion on upright rows. A lot of videos I've watched have dissed them. Can I replace them with pullups? BTW thanks for the great, informative videos.

[@NaomiSS_]

I know nothing, but after looking the muscles worked I think is worth a shot but I will search more

[@s1m1ng7on]

What ab exercises do you recommend doing after leg day?

[@DrSwole]

Exercises you can add resistance to. Weighted crunches, v-ups, cable crunches, hanging leg raises

[@s1m1ng7on]

@@DrSwole thanks 😃😃

[@DrSwole]

@@s1m1ng7on 👊🏼

[@karimhamed9727]

hey , i know u posted this a while ago but i just gotta know something . Is this workout good , like does it actually work and produce lots of muscle ??

[@ivanderdev]

Should I add some direct forearm work in this? My forearms feel a bit lacking

[@DrSwole]

You could if you have extra time

[@DrSwole]

Not always necessary

[@hermankee5698]

How long should you be doing this before switching to another program?

[@jsgshhshsgs6722]

Would you recommend this to a natural?

[@the9-5ranter]

I only have about 4 days a week to workout. Do you think taking the 1st week of exercises combined with one of your full body routines will be efficient? Each week I would just move to the different set of exercises.

[@manuprabhattyagi6930]

awesome doc…plz make a video on wokout 5 days a week…i m using PPLUL but i m bored with push pull legs or upper lower kind of split..coz i can’t focus on particular body parts..i m intermediate..i want 2 muscle group at a time so that i can focus more..so do have any ideas…

[@DrSwole]

Thanks for the suggestion! I’m thinking of putting out an ULULU program

[@manuprabhattyagi6930]

@@DrSwole sure doc appreciate keep it up

[@DrSwole]

Thanks for the suggestion! I’m thinking of putting out an ULULU program

[@DrSwole]

How long have you been training for?

[@TristanMark1]

@@DrSwole actually an ULULU split would be genius, please put something together for us 🙏

[@ktbbc7070]

are deadlifts even good for aesthetics? I really only feel them in the lower back and would rather hip thrust for glutes and hams

[@DrSwole]

Great question. I think it depends a lot on the person. If you don’t feel you get a good stimulus then try another hip hinge

[@DrSwole]

They can also be very costly from a fatigue standpoint for more advanced trainees

[@ktbbc7070]

@@DrSwole I think I get a good stimulus... but only in my lower back and maybe traps. I think I'd rather train those separately and focus on lats

[@DrSwole]

@@ktbbc7070 fair enough!

[@swiftvibez5628]

Im going to give this split a try. When do you recommend doing abs? Any day?

[@DrSwole]

Abs can work on any day. I’d put them on the shortest day for you

[@swiftvibez5628]

@@DrSwole Thanks. Appreciate it 👍

[@DrSwole]

@@swiftvibez5628 💯

[@CR-fd2wj]

Do you think every routine can work if you eat good enough to build muscle and stay consistency? I'm skinny guy and want some advice of you

[@DrSwole]

To some degree as a beginner. As you become more experienced, optimal programming will help

[@totoluzuriaga4217]

Hi Dr. Swole! I have a question, at what height do you recommend doing the cable flyes for this program?

[@DrSwole]

A mid height so that you target your entire pecs equally

[@totoluzuriaga4217]

@@DrSwole Ok, thanks you very much! 😁

[@5starrrclub266]

I heard that upright row is a very injury-prone exercise, what do you think?

[@DrSwole]

I think it’s fine if you do it correctly

[@DrSwole]

Do they cause you pain?

[@Rem0ke-f1u]

Can i do a Muscle group first and than do the other like first shoulder than biceps than triceps rather than alternating. And is it mandatory to super set exercises or can i just do bicwps and then tri and then again biceps

[@emanuelezaini5213]

Is this program advanced or intermediate? Also how do you suggest to progress during the weeks? Thank!

[@DrSwole]

It could be run by either depending on your volume requirements

[@DrSwole]

I discuss progression schemes here kzbin.info/www/bejne/r4u2kJ6hg8amf5Y

[@rambolino1134]

Hey how long should a session, for example legs, take? i was in the gym 90min, is that ok?

[@loganthomas4550]

How would i lower the volume to medium volume on this programme ?