Shape90Days
90 days · 6, fixed
Arnold Workout
There's a reason this split has survived fifty years: it works for those who can take it. Chest with back on the same day, in supersets, shoulders with arms the next, legs the third, then repeat. Six days, high volume, every muscle twice a week. It isn't for starting out; it's for people who already train and want to feel what training was like back then.
Free preview in 60 seconds. You only pay if you want the PDF.
The training split Arnold Schwarzenegger made public, rebuilt and adapted to your answers. Shape90Days has no affiliation, sponsorship or endorsement from him.
Who it is for
- You have at least a year of consistent gym training and want high volume.
- You can train six days a week with 60 minutes or more.
- You like supersets and leaving the gym with your chest and back pumped.
Who it is not for
- You have less than six months of training. This volume hurts before it grows.
- You have three or four days a week. The split needs six and has no short version.
- You want to lose fat. It's a hypertrophy protocol with a surplus.
How it works
You answer. The engine builds.
- Length 90 days
- Days a week 6, fixed
- Per session 60 to 90 min
- Where Gym
Monday and Thursday chest and back, Tuesday and Friday shoulders and arms, Wednesday and Saturday legs. Sets of 8 to 12 on compounds and 10 to 15 on isolation, short rests, chest-with-back and biceps-with-triceps supersets. Three plan blocks with recovery every four weeks and a peak week at the end.
- Chest with back, shoulders with arms, legs: each day repeated in the week
- Chest and back supersets like the original
What the questionnaire asks
Twelve questions, one minute. From them the engine calculates your energy expenditure, picks the training split, filters exercises by your environment and injuries and builds the meal plan. The preview with your full day 1 shows up instantly, free.
- Goal and protocol
- Sex, age, height and weight
- Target weight, if you have one
- Training experience
- Where you train: gym, home or body weight only
- Days a week and minutes per session
- Cardio preference and focus
- Injuries or pain
- Daily activity, health and hormones
- Dietary restrictions
What's in the PDF
Everything you need for the next 90 days.
- Every week of the program with sets, reps, rest and progression.
- Technique video for each exercise and two alternatives to swap.
- Personalized meal plan with portions, swaps and calorie and protein targets.
- Ready-made prompt for ChatGPT to coach you week by week.
- Adaptations if something hurts or is limited, plus safety notes.
- Body images showing the muscle worked by each exercise.
- Access to your workout on the site, with the videos, on top of the PDF.
- Print-friendly and phone-friendly versions.
Every exercise shows the main muscle in red and the secondary ones in a darker tone. These are the focus of this protocol.
Real example
One day generated by the engine
Generated for: Man, 30 years old, 84 kg, advanced, gym, 60 min per session.
- Barbell bench press 4 sets × 8-12 Superset A1 (with the next exercise, A2): do 1 set of this, go straight to A2, then rest 75 s. Repeat for 4 rounds.
- Neutral-grip lat pulldown 4 sets × 8-12 · rest 75s Superset A2: after this set rest 75 s and go back to A1.
- Seated cable row 4 sets × 8-12 Superset A1 (with the next exercise, A2): do 1 set of this, go straight to A2, then rest 75 s. Repeat for 4 rounds.
- Incline machine chest press 4 sets × 8-12 · rest 75s Superset A2: after this set rest 75 s and go back to A1.
Abs and core
- Mountain climbers 2 × 30-45s
- Lying leg raise 2 × 12-16
Cardio
10 min of Treadmill walk or run or Outdoor running at a pace where you can speak short sentences (60-70% of max effort).
Day 1's list only. Technique videos, alternatives, the meal plan and the other weeks are in the PDF. Yours will be different, because the answers are yours.
Free preview
See your first workout before you decide.
Full PDF by email right away, plus access to your workout on the site with the videos.
The training split Arnold Schwarzenegger made public, rebuilt and adapted to your answers. Shape90Days has no affiliation, sponsorship or endorsement from him.
Not happy? 7-day refund, no questions.
Questions about this protocol
What is the exact split?
Monday and Thursday: chest and back. Tuesday and Friday: shoulders and arms. Wednesday and Saturday: legs. Sunday off. Abs come in on four of the six workouts.
What are the supersets here?
A chest exercise followed by a back exercise with no rest, and biceps with triceps the same way. Like the original. The rest comes after the pair.
How many sets per workout?
Classic volume: four sets per exercise, more reps than a modern protocol and short rests. The engine fills your 60 to 90 minutes and caps total sets per session so recovery holds.
Is there a recovery week?
Every four weeks, with half the sets. At this volume, skipping the deload is the recipe for stalling or getting hurt.
Is this Arnold's actual workout?
It's the split he made public, rebuilt exercise by exercise and adapted to your days, your level and your injuries. Shape90Days has no affiliation, sponsorship or endorsement from him.