High-Volume Speed
With 20+ sets per session, you can't waste time. Log sets with a single tap and keep your rest periods tight.
Classic Physique High-Volume
Train Like a Legend.
The 6-day Arnold Split is the gold standard for volume. IronFlow makes logging every set fast so you can focus on the pump.
Days / week
6
Weeks
1
Level
Advanced
Focus
Hypertrophy
Fit check
Is Arnold Split right for you?
A Advanced Hypertrophy plan for 6 training days per week. Confirm the schedule and equipment below before starting.
Who it is for
Lifters at Advanced level who want a Hypertrophy plan and can train 6 days per week.
Choose another program if
Your schedule or training needs do not match 6 days per week and the listed equipment: Barbell, Dumbbell, Cable, Machine.
Program at a glance
The classic 6-day chest/back, shoulders/arms, legs bodybuilding rotation.
Max lifts
Bench PressSquatDeadliftBarbell Row
Equipment
BarbellDumbbellCableMachine
What you are committing to
Days / week
6 training days each week
Weeks
1 programmed weeks
Sample week
Week 1
Program shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored template
Program length
Each block represents one programmed week
1
weeks
Week 1
What is the Arnold Split?
The Arnold Split is a high-frequency, high-volume bodybuilding routine. It typically follows a 6-day cycle: Chest & Back, Shoulders & Arms, and Legs — repeated twice a week. It's designed for maximum hypertrophy and conditioning.
Why IronFlow for Arnold Split?
6-Day Frequency
Manage your twice-a-week frequency for every muscle group. IronFlow tracks your consistency across the week.
Muscle Group Focus
See exactly how much volume you're hitting for Chest, Back, and Arms. Optimize your weak points.
Relevant alternatives
Compare the closest fits
These plans share some of this program's schedule, goal, experience, or equipment profile.
More tools
Explore the other training tools
Day-by-day schedule
Every exercise below comes from the importable template currently stored in the app.
Day 1
Chest & Back
7 exercises
Bench Press
4 x 10
3-4x10. Can superset with chin-ups.
Chin-ups
4 x 10
3-4x10. Superset with bench press.
Incline Bench Press
4 x 10
3-4x10. Can superset with bent-over rows.
Barbell Row
4 x 10
3-4x10. Superset with incline press.
Dumbbell Pullover
4 x 10
3-4x10. Works both chest and lats.
Deadlift
4 x 10
3-4x10. Full range of motion.
Crunches
5 x 25
5x25. Core finisher.
Day 2
Shoulders & Arms
10 exercises
Clean and Press
4 x 10
3-4x10. Power movement to start.
Lateral Raises
4 x 10
3-4x10. Strict form, no swinging.
Upright Row
4 x 10
3-4x10. Wide grip preferred for shoulder health.
Military Press
4 x 10
3-4x10. Standing or seated.
Barbell Curl
4 x 10
3-4x10. Superset with close grip bench.
Close-Grip Bench Press
4 x 10
3-4x10. Superset with curls.
Dumbbell Curl
4 x 10
3-4x10. Alternating arms.
Overhead Tricep Extension
4 x 10
3-4x10. Overhead with barbell or dumbbell.
Wrist Curl
4 x 10
3-4x10. Palms up.
Crunches
5 x 25
5x25. Lower abs focus.
Day 3
Legs
7 exercises
Squat
4 x 10
3-4x10. Full depth.
Barbell Lunge
4 x 10
3-4x10 each leg. Walking or stationary.
Leg Curl
4 x 10
3-4x10. Lying or seated.
Stiff Leg Deadlift
4 x 10
3-4x10. Feel the hamstring stretch.
Good Mornings
4 x 10
3-4x10. Lower back and hamstrings.
Standing Calf Raise
4 x 10
3-4x10. Full range of motion.
Crunches
5 x 25
5x25. Core finisher.
Day 4
Chest & Back
7 exercises
Bench Press
4 x 10
3-4x10. Can superset with chin-ups.
Chin-ups
4 x 10
3-4x10. Superset with bench press.
Incline Bench Press
4 x 10
3-4x10. Can superset with bent-over rows.
Barbell Row
4 x 10
3-4x10. Superset with incline press.
Dumbbell Pullover
4 x 10
3-4x10. Works both chest and lats.
Deadlift
4 x 10
3-4x10. Full range of motion.
Crunches
5 x 25
5x25. Core finisher.
Day 5
Shoulders & Arms
10 exercises
Clean and Press
4 x 10
3-4x10. Power movement to start.
Lateral Raises
4 x 10
3-4x10. Strict form, no swinging.
Upright Row
4 x 10
3-4x10. Wide grip preferred for shoulder health.
Military Press
4 x 10
3-4x10. Standing or seated.
Barbell Curl
4 x 10
3-4x10. Superset with close grip bench.
Close-Grip Bench Press
4 x 10
3-4x10. Superset with curls.
Dumbbell Curl
4 x 10
3-4x10. Alternating arms.
Overhead Tricep Extension
4 x 10
3-4x10. Overhead with barbell or dumbbell.
Wrist Curl
4 x 10
3-4x10. Palms up.
Crunches
5 x 25
5x25. Lower abs focus.
Day 6
Legs
7 exercises
Squat
4 x 10
3-4x10. Full depth.
Barbell Lunge
4 x 10
3-4x10 each leg. Walking or stationary.
Leg Curl
4 x 10
3-4x10. Lying or seated.
Stiff Leg Deadlift
4 x 10
3-4x10. Feel the hamstring stretch.
Good Mornings
4 x 10
3-4x10. Lower back and hamstrings.
Standing Calf Raise
4 x 10
3-4x10. Full range of motion.
Crunches
5 x 25
5x25. Core finisher.
Progression contract
How it progresses
When it changes
at the end of the stored block · by your logged decision
What changes
The source describes progression, but this template leaves the decision to you.
After success or failure
Use the source program's success criteria to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this template.
Questions about Arnold Split
The stored template has 6 training days per week. Check the day-by-day preview before you start.
The catalog describes 1 programmed weeks. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this template does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the template in guest mode; signing in is optional for sync and backup.