Log each set
With 20+ sets per session, keep the workout organized by logging each set in the app.
High-volume bodybuilding
Track the Arnold split
Organize the six-day Arnold Split in IronFlow and log each set as you train.
- Days / week
- 6
- Weeks
- 1
- Level
- Advanced
- Focus
- Hypertrophy
[Fit check]
Is Arnold Split - 6 Day Volume right for you?
Plan profile: Level Advanced · Focus Hypertrophy · Training days per week: 6. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Advanced · Plan focus: Hypertrophy · Training days per week: 6
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 6 · Equipment: Barbell, Dumbbell, Cable, Machine
[Plan at a glance]
Plan at a glance
A high-volume bodybuilding schedule that trains each muscle group twice per week. How to use: 1. Train 6 days per week, 1 rest day 2. Each session pairs antagonist muscles (push/pull) 3. Use supersets between opposing muscle groups for efficiency 4. 3-4 sets of 10 reps per exercise Progression: - Increase weight when you can complete all sets with good form - Add 5 lbs upper body / 10 lbs lower body - If you fail a weight 2 sessions in a row, keep weight same until successful Superset tips: - Chest/Back day: Superset bench with rows, flyes with pulldowns - Shoulders/Arms day: Superset curls with tricep work Rest: 60-90 sec between sets, 15-30 sec during supersets Note: This is high volume training. Ensure adequate sleep and nutrition.
Max lifts
Bench PressSquatDeadliftBarbell Row
Equipment
BarbellDumbbellCableMachine
[What you are committing to]
- Days / week
- Training days each week: 6
- Weeks
- Planned weeks: 1
- Sample week
- Week 1
[Plan shape]
Plan 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 plan
Plan length
Each block represents one planned 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.
[Why IronFlow for Arnold Split?]
Why IronFlow for Arnold Split?
Six-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.
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[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 1
Chest & Back
7 exercises
Barbell Bench Press
4 x 10
Chest
3-4x10. Can superset with chin-ups.
Chin-up
4 x 10
Back
3-4x10. Superset with bench press.
Incline Bench Press
4 x 10
Chest
3-4x10. Can superset with bent-over rows.
Barbell Bent Over Row
4 x 10
Back
3-4x10. Superset with incline press.
Dumbbell Pullover
4 x 10
Chest
3-4x10. Works both chest and lats.
Deadlift
4 x 10
Back
3-4x10. Full range of motion.
Crunches
5 x 25
Core
5x25. Core finisher.
Day 2
Shoulders & Arms
10 exercises
Barbell Clean and Press
4 x 10
Shoulders
3-4x10. Power movement to start.
Dumbbell Lateral Raise
4 x 10
Shoulders
3-4x10. Strict form, no swinging.
Upright Row
4 x 10
Shoulders
3-4x10. Wide grip preferred for shoulder health.
Military Press
4 x 10
Shoulders
3-4x10. Standing or seated.
Standing Barbell Curl
4 x 10
Biceps
3-4x10. Superset with close grip bench.
Close Grip Bench Press
4 x 10
Triceps
3-4x10. Superset with curls.
Seated Dumbbell Curl
4 x 10
Biceps
3-4x10. Alternating arms.
Standing Tricep Extension
4 x 10
Triceps
3-4x10. Overhead with barbell or dumbbell.
Wrist Curl
4 x 10
Forearms
3-4x10. Palms up.
Reverse Crunch
5 x 25
Core
5x25. Lower abs focus.
Day 3
Legs
7 exercises
Barbell Squat
4 x 10
Legs
3-4x10. Full depth.
Barbell Lunge
4 x 10
Legs
3-4x10 each leg. Walking or stationary.
Leg Curl
4 x 10
Legs
3-4x10. Lying or seated.
Stiff Leg Deadlift
4 x 10
Legs
3-4x10. Feel the hamstring stretch.
Good Morning
4 x 10
Back
3-4x10. Lower back and hamstrings.
Standing Calf Raise
4 x 10
Calves
3-4x10. Full range of motion.
Crunches
5 x 25
Core
5x25. Core finisher.
Day 4
Chest & Back
7 exercises
Barbell Bench Press
4 x 10
Chest
3-4x10. Can superset with chin-ups.
Chin-up
4 x 10
Back
3-4x10. Superset with bench press.
Incline Bench Press
4 x 10
Chest
3-4x10. Can superset with bent-over rows.
Barbell Bent Over Row
4 x 10
Back
3-4x10. Superset with incline press.
Dumbbell Pullover
4 x 10
Chest
3-4x10. Works both chest and lats.
Deadlift
4 x 10
Back
3-4x10. Full range of motion.
Crunches
5 x 25
Core
5x25. Core finisher.
Day 5
Shoulders & Arms
10 exercises
Barbell Clean and Press
4 x 10
Shoulders
3-4x10. Power movement to start.
Dumbbell Lateral Raise
4 x 10
Shoulders
3-4x10. Strict form, no swinging.
Upright Row
4 x 10
Shoulders
3-4x10. Wide grip preferred for shoulder health.
Military Press
4 x 10
Shoulders
3-4x10. Standing or seated.
Standing Barbell Curl
4 x 10
Biceps
3-4x10. Superset with close grip bench.
Close Grip Bench Press
4 x 10
Triceps
3-4x10. Superset with curls.
Seated Dumbbell Curl
4 x 10
Biceps
3-4x10. Alternating arms.
Standing Tricep Extension
4 x 10
Triceps
3-4x10. Overhead with barbell or dumbbell.
Wrist Curl
4 x 10
Forearms
3-4x10. Palms up.
Reverse Crunch
5 x 25
Core
5x25. Lower abs focus.
Day 6
Legs
7 exercises
Barbell Squat
4 x 10
Legs
3-4x10. Full depth.
Barbell Lunge
4 x 10
Legs
3-4x10 each leg. Walking or stationary.
Leg Curl
4 x 10
Legs
3-4x10. Lying or seated.
Stiff Leg Deadlift
4 x 10
Legs
3-4x10. Feel the hamstring stretch.
Good Morning
4 x 10
Back
3-4x10. Lower back and hamstrings.
Standing Calf Raise
4 x 10
Calves
3-4x10. Full range of motion.
Crunches
5 x 25
Core
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 plan leaves the decision to you.
After success or failure
Use the source guidance to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this plan.
[FAQ]
Questions about Arnold Split - 6 Day Volume
Training days per week: 6. Check the day-by-day preview before you start.
Planned weeks: 1. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan 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 plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]