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DR. SWOLE'S ARNOLD SPLIT PROGRAM (HIGH VOLUME)

CHEST/BACK 1 SETS REPS SHOULDERS/ARMS 1 SETS REPS LEGS 1 SETS REPS CHEST/BACK 2 SETS REPS SHOULDERS/ARMS 2 SETS REPS LEGS 2 SETS REPS

Bench press 4 5-8 Barbell overhead press 4 5-8 Squat 3 5-8 Incline dumbbell bench press 4 6-10 Close-grip bench press 4 6-10 Deadlift 3 5-8

Barbell row 4 6-10 EZ bar curl 4 6-10 RDL 3 6-10 Weighted chin-ups 4 6-10 Hammer curl 4 6-10 Front squat 3 6-10

Cable fly 3 10-15 EZ bar skullcrushers 3 8-12 Leg press 3 8-12 Machine bench press 3 8-12 Cable pressdowns 3 10-15 Lunges 3 8-12

Lat pulldown 3 8-12 Incline curl 4 8-12 Leg press calf raise 6 8-12 Single arm dumbbell row 3 8-12 Preacher curl 4 10-15 Leg extension 3 12-15

Cable row 3 10-15 Dumbbell lateral raise 3 8-12 Leg extension 3 8-12 Lat pulldown 3 12-20 Dumbell lateral raise 3 10-15 Lying leg curl 3 10-15

Upright row 4 8-12 Cable pressdowns 3 8-12 Seated leg curl 3 6-10 Upright row 4 10-15 Cable lateral raise 3 12-20 Machine calf raise 6 10-15

Cable lateral raise 3 8-12 Face pulls 3 12-20

Total sets 21 Total sets 24 Sets per workout: 21 Total sets 21 Total sets 24 Sets per workout: 21

MUSCLE GROUP SETS PER WEEK

Quads 15

Hamstrings/Glutes 15

Chest 18

Back 20

Side delts 20

Biceps 16

Triceps 13

Calves 12