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

CHEST/BACK 1 SETS REPS SHOULDERS/ARMS 1

Bench press 4 5-8 Barbell overhead press
Barbell row 4 6-10 EZ bar curl
Cable fly 3 10-15 EZ bar skullcrushers
Lat pulldown 3 8-12 Incline curl
Cable row 3 10-15 Dumbbell lateral raise
Upright row 4 8-12 Cable pressdowns
Cable lateral raise

Total sets 21 Total sets

MUSCLE GROUP SETS PER WEEK

Quads 15
Hamstrings/Glutes 15
Chest 18
Back 20
Side delts 20
Biceps 16
Triceps 13
Calves 12

Quads 18
Hams & Glutes 18
Chest 22
Back 24
Side Delts 24
Biceps 16
Tríceps 13
Calves 14

bench 3x6-8
t bar row 4x6-10
incline dumbbell 3x8-12
lat pulldown 4x8-12
cable fly 4x10-15 (2x low to high 2x high to low)
wide cable row 4x10-15
Upright row 4x8-12-
 10 chest

12 back

4 side delts

machine shoulder 4x6-10

dumbbell curl 4x6-10
dumbbell skullcrusher 3x8-12
db lateral raise 4x8-12
incline curl 4x8-12
triceps pushdown 3x8-12
cable lateral raise 4x8-12
face pull 5x15-20

4 front delts
8 side delts
5 rear delts
8 bíceps
6 tríceps

hack squat 3x6-8

rdl 3x6-10
leg press 4x8-12
leg extension 4x8-12
leg curl 4x8-12
calf press 7x8-12

11 quads
7 hams and gluts
7 calf

incline bench 4x6-10

chin up 4x6-10
machine bench 4x8-12
dumbbell row 4x8-12
incline fly 4x10-15
lat pulldown 4x12-20
wide upright row 4x10-15

12 chest
12 back
4 side delts

db lateral raise 4x10-15

french press 4x6-10
hammer curl 4x6-10
cable lateral raise 4x12-20
triceps pushdown 3x10-15
preacher curl 4x10-15
face pull 5x12-20

8 side delts
5 rear delts
8 bíceps
7 tríceps
SETS REPS LEGS 1 SETS REPS CHEST/BACK 2 SETS REPS
4 5-8 Squat 3 5-8 Incline dumbbell bench press 4 6-10
4 6-10 RDL 3 6-10 Weighted chin-ups 4 6-10
3 8-12 Leg press 3 8-12 Machine bench press 3 8-12
4 8-12 Leg press calf raise 6 8-12 Single arm dumbbell row 3 8-12
3 8-12 Leg extension 3 8-12 Lat pulldown 3 12-20
3 8-12 Seated leg curl 3 6-10 Upright row 4 10-15
3 8-12

24 Sets per workout: 21 Total sets 21

SHOULDERS/ARMS 2 SETS REPS LEGS 2 SETS REPS
Close-grip bench press 4 6-10 Deadlift 3 5-8
Hammer curl 4 6-10 Front squat 3 6-10
Cable pressdowns 3 10-15 Lunges 3 8-12
Preacher curl 4 10-15 Leg extension 3 12-15
Dumbell lateral raise 3 10-15 Lying leg curl 3 10-15
Cable lateral raise 3 12-20 Machine calf raise 6 10-15
Face pulls 3 12-20

Total sets 24 Sets per workout: 21