Check out my other Arnold split program here: th-cam.com/video/fyboI9AdbHU/w-d-xo.html . If you’d like a copy of my exercise substitution lists: 1. Follow me on IG (@dr_swole) 2. DM me “exercise selection” and I’ll send you a free chapter from my book! It’s a perfect complement to my programs
Hello Dr appreciate this amazing work and content your giving just i have one question per example in the chest/back day is it better to finish all my chest exercises and then do the rest of back exercises or i train one chest exercise and one back exercise?!
It is important to look at your body and then choose what split you want to use. Ppl is best overall. If you have a lack in your upper body you should not do ppl. In my case, my chest is the weakest so ppl is not as useful as arnold, for me.
started with this type of split as of january 2024. been using PPL, U/L variations + lots of powerlifting for years now. this feels very fresh and good. loving the shoulder & arm days.. totally new for me. gonna blow up my shoulders & arms this year and keep the powerlifts to a minimum. my goal when I started training was hypertrophy, but like many others I fell into the powerlifting trap. loving bench & squats but i'm gonna try focusing more on building muscle specifically instead of getting obsessed with bench & squat numbers. those numbers truly can be an addiction, but balancing it out and trying new things ain't wrong for me right now lol.
I learned about the arnold split pretty recently, and I think it's a really appealing split. One of the advantages for me is that it's really easy to transition from a upper-lower split to to the arnold split, because really all you have to do is just move all your arm and shoulder work to a new day, which makes sense considering this is a weak point for me and probably many other people. Personally, I find that it helps my recovery a lot to run it as an 8 day cycle, 3 days on and 1 day off. The extra rest day just makes things much more manageable than working out 6 days in a row for me, and also makes it more symmetrical, which just feels right to me. Obviously the downside is that your weekly schedule won't be consistent, but personally I have never found this to be an issue since I happen to have a decently flexible schedule and don't care about working out on sunday or whatever.
I may not be intermediate since I've been training for like 2 years now, so I'd say I'm more advanced since I know my stuff, but I'll still give this split a try. I've been doing a Bro Split and ever so often Push and Pull weeks since I started, but I want to switch it up. Not only that but doing a Bro Split with Push/Pull days every once in a while is hard to keep track of, so this'll make things simpler to work with.
I was doing the other Arnold split program you posted and i seen progress but with my work schedule it was a little much for me to recover from. So i wanted to do a more moderate split. Thanks for this split its perfect timing. Ill give this one a try🙏
My Arnold Split. Should go 1A, 2A, 3A, Rest, 1B, 2B, 3B, Rest, Repeat Using GCZLP Progression for SBDO ig > 5x3-6x2-10x1 for heavy and then 3x10-3x8-3x6 for light. Planning on switching to 5/3/1 for progression on SBDO once my linear progression gains run dry. A: Day 1: Bench 5x3 Lat Pulldown 3x8-12 Incline DB Press 3x8-12 Seated Row 3x8-12 Cable Chest Fly 3x10-15 Day 2: A1: Skullcrushers 4x8-12 A2: Barbell Curls 4x8-12 OHP 3x10 Tricep Dip Machine 3x8-12 Cable Reverse Fly 4x10-15 Lateral Raise Machine 3x10-15 Day 3: Squat 5x3 Hack Squat 3x10 Barbell Hyperextensions 3x8-12 Rope Crunch 3x10-15 B: Day 1: Deadlift 5x3 Bench 3x10 Weighted Neutral Grip Pull Up 5x3 Incline DB Fly 3x8-12 Chest Supported T-Bar Rows 3x8-12 Day 2: OHP 5x3 A1: DB Preacher Curl 3x8-12 A2: French Press 3x8-12 Incline Curl 3x8-12 Tricep Pushdown 3x10-15 Cable Lateral Raise 4x10-15 Day 3: Squat 3x10 Leg Curl 3x8-12 Leg Extension 3x8-12 Dragon Flag 3x10-15
Great video ! I tried the Arnold split a few time and I really enjoyed the Chest/back workout. But I didin’t like the shoulder/arms right after chest/back, my arms were alrealy a little bit fatigued when I began the workout. I started PPL and I think it’s better because there’s less interference between muscles. Also, this program focus on big compounds mouvement and I believe these exercise already train the arms a lot, like bench press, weighted dips and weighted chin-up. One or two isolation for arms at the end of the workout get the job done. I believe the Arnold split is great for advanced lifters, but beginner and intermediate should keep energy for the main compound exercises.
I had the same experience that you are describing with the fatigue between the workouts. Instead I did chest and back, legs and last shoulders and arms and then took a rest day. So you train 3 days and then a rest day and you repeat it, so you won't have specific days for the workouts but instead a running program where the rest days are on different days each week. It was nice to do legs between chest and back and the shoulder and arm day.
It’s decent I preferred it to PPL. I did four splits last year. PPL then Bro Split, Arnold split and I’m currently trying a HIT type of split based on Dorian Yates. Only just started that enjoying it but out of the other three judging by my progress the Arnold split was the best for your shoulders and arms. It’s just sometimes you can be in the gym over an hour that’s the problem and fatigue can set in. That’s why I’ve switched to Dorian’s split so I can shorten the workouts for a month or two.
I recently made a new split for myself of chest/back, shoulders/arms, and legs without even knowing it had a name and is a common split. I’m making this change because I’ve been doing PPL for about 2 years now and my torso (overall chest and back) dominates my physique and makes my arms look smaller than they might be otherwise. I think this will really help my arms grow at a faster rate, while mainting the same leg growth.
@@kimonimedley Already notice bigger arms and shoulders, but I’m also putting the bulk in hold for the summer since my appetite is lower and I will naturally do more cardio activities. So I will truly know better this coming winter, but already from the small anount of time it has helped my arms.
All of your workout programs are awesome, very thought through, a little pointer, not enough volume for back, at least for me, upper back thickness has to have 16 sets, then 16 sets for Width other than that you rock.
Thank you for sharing! I used to work out 7 days per week. Was advised against it. Going to 6 days now. i felt i was training to hypertrophy...is 6 days also too much as ive heard 5 days is the most optimal. Also, is there an alternative for weighted dips? not sure i can even do a simple dip :) will tr.y...
As someone who is very tall (6”4.5’) often I struggle with lower back pain, particularly from squats and deadlifts. I try to keep good form and warmup/stretch every day of course. Smith machine squats have felt a bit better than normal squats because I can keep my back a bit straighter. But i never do deads (but am open to it, just don’t think anything heavy would be good for me). If I run this program, what would you recommend I do for squats and deadlifts considering this info?
I’m around the same height as you and I usually do some dead hangs for a few seconds between sets of heavy squats and deadlifts. All you do is hang from a bar so it’s not complicated and it works for me.
It's a neat looking program. I just don't like going back and forth of chest and back. I love continuing to get that pump. It seems like it goes away when I swap between the two. Also, have to completely start warming up for another major muscle group takes a lot of time. It's the initial warmup for a body part that saps a big portion of my workout time. Everything else seems decent though. Maybe as an asynchronous split (chest, back, shoulders/arms, legs, rest, repeat with b workouts).
@@DrSwole I meant warm up the chest and also have to warm up the back. Like if you were bench pressing, it would take quite a few warmups. Then, let's say you're rowing, it'll take quite a few warmuos for that as well.
from watching his videos, he usually includes facepulls as a warm up in his routine for pressing movements. My understanding is he feels beyond that they are hit reasonably well during rowing movements.
Hey I love your videos and I have a question you did a Arnold split plan of 6 days intermediate about a year ago and which one would you think it’s better for building muscle look bigger and get stronger this one or last year?🤔
@@edwardasiedujr.4440 Arnold had a four pack he admitted that he struggled to get a six pack like Lou Ferrigno he was known for having some of the best abs
I just started doing the Arnold Split, thank you for all your explanations! I was wondering, besides the supersetting thing, is there any other benefit of doing chest/back/chest/back rather than all chest and then all back? I assume that it is better for fatigue reasons, but does it improve hypertrophy? Thank you boss
Do you think adding in 1 extra tricep isolation lift to shoulders/arms days could be beneficial? Thats one thing this split seems low on is true tricep isolation movements but I don’t want to over-do it.
if you're not sure about how much volume you can handle just try it for a few weeks and add more sets as you go along depending on how you recover. This is how you customize your own programs
I like to have only lateral and rear delt work on shoulder days. This way you dont sacrifice your front delts 2 days in a row after doing chest. If you wanna have more front dealt work, you can do shoulder press on chest days, but I dont think this is gonna be needed
I'm in the middle of a meso that I want to run at least another time but this split sounds very interesting, I think I'll give it a try. The only thing I'm not super happy about is how the second arm day has Dips I think that could interfere with the previous chest work. Maybe have the day off between those two days instead of after leg 2?
Please if you can answer my question i love your channel so much I follow this split and loving it and progressing very good with the weights also, but I'm doing the legs day in the middle Is this a problem?
If you were running a 5 day Arnold / UL Hybrid, would it make sense to switch the order of the Arnold part, so Monday- Chest + Back, Tuesday- Legs, Wednesday- Arms + Shoulders, Thursday- Off, Friday- Upper, Saturday- Lower, instead of the traditional Arnold order? That way you’d have a day of rest in btwn chest and back and arms + shoulders
@@DrSwole what do you mean by that? Wouldn’t that allow you to have at least 24 hours in between your arms getting hit (Monday indirectly and Wednesday + Friday directly)
No, don't switch the dips because dips are one of the best exercises for triceps but you can switch it with the "two sets of cable lat raises" you don't need that much volume, I've been on a ppl for a while and i was doing lat raises only 3 sets per each push day and I've made a goon progress with that so i think that it's enough (at least for me). So I'm gonna continue with it and yes I'm gonna do ohp instead of the 2sets but not ohp itself but seated machine shoulder press to develop them from a different way
I workout in my garage so i dont these machines. I have a bar, plates for bae and dumbells. Would it still be possible to do this split or should i look into other ones. If so which ones?
Interesting Bill. Q. Why do upright rows for side delts on day one when you’re doing side delts on day two? Given there’s so much volume already. Oh. I see you answered this later in the video😂
for me its not beneficial to do arms after chest and back, i do chest back,legs,shoulders arms rest and repeat so u can fully recover your shoulder before chest day and bicep before back day
Hi! Been following this program for a couple weeks, seeing progress. But getting shoulder pain frm cable upright rows, should I change to dumbell upright rows perhaps?
Do you recommend this new routine? Or the one you uploaded a year ago? I want an advanced level routine, I've been in the gym for more than 1 year, the one you uploaded 1 year ago has more sets, that's why I ask if it is still valid or not.
He's already covered a lot of these. I run Arnold/UL, so Legs, Chest/Back, Shoulders/Arms, Lower, Upper. You can also do PPPLUL. Or you can run a 5 day body part "bro" split. Or you can run ULULU or LULUL. Or if you know how to program, an auto-regulated 5-day full body split. There's tons of options.
Hey doc , In the barbell overhead press and the weighted dips the rep ranges for the 1st and for the 2nd&3rd sets are the same and I'm not sure what you meant by that on how to perform them . Could you please explain?
![[UNCUT] The Loyal Pin ปิ่นภักดิ์ EP.15 (3/4)](http://i.ytimg.com/vi/IVwR87OH0_A/mqdefault.jpg)
Check out my other Arnold split program here: th-cam.com/video/fyboI9AdbHU/w-d-xo.html
.
If you’d like a copy of my exercise substitution lists: 1. Follow me on IG (@dr_swole) 2. DM me “exercise selection” and I’ll send you a free chapter from my book! It’s a perfect complement to my programs
Hello Dr appreciate this amazing work and content your giving just i have one question per example in the chest/back day is it better to finish all my chest exercises and then do the rest of back exercises or i train one chest exercise and one back exercise?!
@@Yotatv1 You can do either! I personally like alternating for a bit more rest in between
@@DrSwole Gotcha thx for your reply!
Is it okay if I increase the amount of sets?
I started using this program more or less after i realized PPL was causing my shoulders to lack. This is def a better plan all around, at least for me
I love PPL but definitely some time here and there you gotta switch things up for the body. So here i am finally getting something new.
Same here, I bought into the idea of power-building for years and my arms are severely lagging, I am all torso no arms.
Doing PPL and my shoulders I hate them lol
It is important to look at your body and then choose what split you want to use. Ppl is best overall. If you have a lack in your upper body you should not do ppl. In my case, my chest is the weakest so ppl is not as useful as arnold, for me.
But what about rear delts?
started with this type of split as of january 2024. been using PPL, U/L variations + lots of powerlifting for years now. this feels very fresh and good. loving the shoulder & arm days.. totally new for me. gonna blow up my shoulders & arms this year and keep the powerlifts to a minimum. my goal when I started training was hypertrophy, but like many others I fell into the powerlifting trap. loving bench & squats but i'm gonna try focusing more on building muscle specifically instead of getting obsessed with bench & squat numbers. those numbers truly can be an addiction, but balancing it out and trying new things ain't wrong for me right now lol.
Damm this feels as a personalized program, I was looking exactly for a program like this, thank you very much!
Glad it hit home!
My friend got me to watch this video and I'm grateful! Really helpful content.
Glad you found it!
I learned about the arnold split pretty recently, and I think it's a really appealing split. One of the advantages for me is that it's really easy to transition from a upper-lower split to to the arnold split, because really all you have to do is just move all your arm and shoulder work to a new day, which makes sense considering this is a weak point for me and probably many other people.
Personally, I find that it helps my recovery a lot to run it as an 8 day cycle, 3 days on and 1 day off. The extra rest day just makes things much more manageable than working out 6 days in a row for me, and also makes it more symmetrical, which just feels right to me. Obviously the downside is that your weekly schedule won't be consistent, but personally I have never found this to be an issue since I happen to have a decently flexible schedule and don't care about working out on sunday or whatever.
My preference is the 7 day cycle but as long as it’s working for you!
people pay for this type of content
thanks sir
I may not be intermediate since I've been training for like 2 years now, so I'd say I'm more advanced since I know my stuff, but I'll still give this split a try. I've been doing a Bro Split and ever so often Push and Pull weeks since I started, but I want to switch it up. Not only that but doing a Bro Split with Push/Pull days every once in a while is hard to keep track of, so this'll make things simpler to work with.
I was doing the other Arnold split program you posted and i seen progress but with my work schedule it was a little much for me to recover from. So i wanted to do a more moderate split. Thanks for this split its perfect timing. Ill give this one a try🙏
Lmk how it goes!
My Arnold Split. Should go 1A, 2A, 3A, Rest, 1B, 2B, 3B, Rest, Repeat
Using GCZLP Progression for SBDO ig > 5x3-6x2-10x1 for heavy and then 3x10-3x8-3x6 for light. Planning on switching to 5/3/1 for progression on SBDO once my linear progression gains run dry.
A:
Day 1:
Bench 5x3
Lat Pulldown 3x8-12
Incline DB Press 3x8-12
Seated Row 3x8-12
Cable Chest Fly 3x10-15
Day 2:
A1: Skullcrushers 4x8-12
A2: Barbell Curls 4x8-12
OHP 3x10
Tricep Dip Machine 3x8-12
Cable Reverse Fly 4x10-15
Lateral Raise Machine 3x10-15
Day 3:
Squat 5x3
Hack Squat 3x10
Barbell Hyperextensions 3x8-12
Rope Crunch 3x10-15
B:
Day 1:
Deadlift 5x3
Bench 3x10
Weighted Neutral Grip Pull Up 5x3
Incline DB Fly 3x8-12
Chest Supported T-Bar Rows 3x8-12
Day 2:
OHP 5x3
A1: DB Preacher Curl 3x8-12
A2: French Press 3x8-12
Incline Curl 3x8-12
Tricep Pushdown 3x10-15
Cable Lateral Raise 4x10-15
Day 3:
Squat 3x10
Leg Curl 3x8-12
Leg Extension 3x8-12
Dragon Flag 3x10-15
love the new editing style 🔥
Great video ! I tried the Arnold split a few time and I really enjoyed the Chest/back workout. But I didin’t like the shoulder/arms right after chest/back, my arms were alrealy a little bit fatigued when I began the workout.
I started PPL and I think it’s better because there’s less interference between muscles. Also, this program focus on big compounds mouvement and I believe these exercise already train the arms a lot, like bench press, weighted dips and weighted chin-up. One or two isolation for arms at the end of the workout get the job done. I believe the Arnold split is great for advanced lifters, but beginner and intermediate should keep energy for the main compound exercises.
Thanks for sharing your experience !
I had the same experience that you are describing with the fatigue between the workouts. Instead I did chest and back, legs and last shoulders and arms and then took a rest day. So you train 3 days and then a rest day and you repeat it, so you won't have specific days for the workouts but instead a running program where the rest days are on different days each week. It was nice to do legs between chest and back and the shoulder and arm day.
@@victorenvall2792 That’s an interesting way to do it !
It’s decent I preferred it to PPL. I did four splits last year. PPL then Bro Split, Arnold split and I’m currently trying a HIT type of split based on Dorian Yates. Only just started that enjoying it but out of the other three judging by my progress the Arnold split was the best for your shoulders and arms. It’s just sometimes you can be in the gym over an hour that’s the problem and fatigue can set in. That’s why I’ve switched to Dorian’s split so I can shorten the workouts for a month or two.
I recently made a new split for myself of chest/back, shoulders/arms, and legs without even knowing it had a name and is a common split.
I’m making this change because I’ve been doing PPL for about 2 years now and my torso (overall chest and back) dominates my physique and makes my arms look smaller than they might be otherwise. I think this will really help my arms grow at a faster rate, while mainting the same leg growth.
Hope it works for you!
How’s it going?
@@kimonimedley Already notice bigger arms and shoulders, but I’m also putting the bulk in hold for the summer since my appetite is lower and I will naturally do more cardio activities. So I will truly know better this coming winter, but already from the small anount of time it has helped my arms.
@@poejavelski148 awesome bro, im happy to hear it! I just started it yesterday, enjoying it so far 💪
@@poejavelski148 yea the bulk will be crazy bro, I still haven’t done a proper bulk
Thanks for this, looks a bit high volume for me but I'm going to modify it to suit my needs.
Do you think its okay to increase the amount of sets?
@@Dolma.lover519 If you can recover I don't see why not
PPL + Arnold Split for Advanced people, please 🙏🏽
Me watching this while only having dumbbells😂
Personally i like to alternate PPL and Arnold Split
thank you for this video!
Rll thanks for this i was usually doing 1 muscle per day im going to try this from now on
All of your workout programs are awesome, very thought through, a little pointer, not enough volume for back, at least for me, upper back thickness has to have 16 sets, then 16 sets for Width other than that you rock.
hey dr swole , really god viud bro thank fort the tips cha ming
What do you think about the:
Chest-Arms
Shoulder-Back
Legs
split in 6 days period?
Thank you for sharing! I used to work out 7 days per week. Was advised against it. Going to 6 days now. i felt i was training to hypertrophy...is 6 days also too much as ive heard 5 days is the most optimal. Also, is there an alternative for weighted dips? not sure i can even do a simple dip :) will tr.y...
As someone who is very tall (6”4.5’) often I struggle with lower back pain, particularly from squats and deadlifts. I try to keep good form and warmup/stretch every day of course. Smith machine squats have felt a bit better than normal squats because I can keep my back a bit straighter. But i never do deads (but am open to it, just don’t think anything heavy would be good for me).
If I run this program, what would you recommend I do for squats and deadlifts considering this info?
I’m around the same height as you and I usually do some dead hangs for a few seconds between sets of heavy squats and deadlifts. All you do is hang from a bar so it’s not complicated and it works for me.
Great vid bro and forsure gonna try this out . But do you have any direct rear delt movements ? I think I lack those
It's a neat looking program. I just don't like going back and forth of chest and back. I love continuing to get that pump. It seems like it goes away when I swap between the two. Also, have to completely start warming up for another major muscle group takes a lot of time. It's the initial warmup for a body part that saps a big portion of my workout time. Everything else seems decent though. Maybe as an asynchronous split (chest, back, shoulders/arms, legs, rest, repeat with b workouts).
I don’t think you need to completely warm up again if just alternating exercises but the pump part is fair enough !
@@DrSwole I meant warm up the chest and also have to warm up the back. Like if you were bench pressing, it would take quite a few warmups. Then, let's say you're rowing, it'll take quite a few warmuos for that as well.
Is it a good program pls tell me your experience
Great routine its my current one! Just one question tho does this hit rear delts? If not what would you recommend for implementing?
Cool! Rear delts get hit with back work
Rear delts left the chat
They’re still there, just speaking though pulling movements lol
I thought about the same thing lol (my rear delts lacks)
Why is rare delts not added. It's very important
from watching his videos, he usually includes facepulls as a warm up in his routine for pressing movements. My understanding is he feels beyond that they are hit reasonably well during rowing movements.
Hey im a 15 years old boy and I want to try this workout program. is using it with a good diet will get me some good results?
Hey I love your videos and I have a question you did a Arnold split plan of 6 days intermediate about a year ago and which one would you think it’s better for building muscle look bigger and get stronger this one or last year?🤔
Since I also notice it has more sets
Both are good - it depends on your volume needs
There’s nooooo fuggin way Arnold had abs like those and never trained ‘em
Arnold trained abs. But a lot of people get away without training abs directly
@@DrSwole I missed that part of the split in your video
@@edwardasiedujr.4440 Arnold had a four pack he admitted that he struggled to get a six pack like Lou Ferrigno he was known for having some of the best abs
I just started doing the Arnold Split, thank you for all your explanations! I was wondering, besides the supersetting thing, is there any other benefit of doing chest/back/chest/back rather than all chest and then all back? I assume that it is better for fatigue reasons, but does it improve hypertrophy? Thank you boss
I like alternating because it gives a bit more time for recovery in between
why are the same exercises having different sets and reps on different days?
Do you think adding in 1 extra tricep isolation lift to shoulders/arms days could be beneficial? Thats one thing this split seems low on is true tricep isolation movements but I don’t want to over-do it.
if you're not sure about how much volume you can handle just try it for a few weeks and add more sets as you go along depending on how you recover. This is how you customize your own programs
I have 11 months consistent gym experience. Can i run this split?
Yes, provided that the amount of volume works out
I like to have only lateral and rear delt work on shoulder days. This way you dont sacrifice your front delts 2 days in a row after doing chest. If you wanna have more front dealt work, you can do shoulder press on chest days, but I dont think this is gonna be needed
As long as it works for you!
Hey Dr can u check mine Arnold split i adjusted according to me hypertrophy program
Day 1 Chest back
Bench press 3×8-12
Incline bench press 3×8-12
Cable flye 3×10-15
Pull up amrap
Seated cable row 3×8-12
Shrugs 3×8-12
Day 2 Shoulder arms
OHP 3×8-12
Db raise 4×10-15
DB/BB curls 3×10-15
Skull crusher 3×8-12
Hammer curls 3×10-15
Rope push down+overhead extension 3×10-15
Day 3 Legs
Deadlift 3×5
Hack squat 3×8-12
Bulg split squat 3×8-12
Leg extension+leg curls 3×10-15
Walking lunges
Day 4 Chest+back
Bench press 3×8-12
Dips 3×8-12
Cable Flyes 3×10-15
Pull ups amrap
Cable row 3×8-12
Lat pull down 3×8-12
Day 5 Shoulder arms
OHP 3×8-12
Machine Rear delt flye 4×10-15
Hammer curls 3×10-15
Skull crusher 3×8-12
Preacher curl 3×10-15
Rope push down+overhead extension 3×10-15
Day 6 Legs
Squats 3×8-12
Leg press 3×8-12
Bulg split squat 3×8-12
Leg extension+leg curls 3×10-15
Walking lunges
I charge for custom programming but dm me if interested!
Great program! If you wanted to split it into 3 days, would you recommend just doing 3 out of 6 of the days and just increase the sets by x1.5-2?
Nope, I’d recommend going to a 3 day program like full body
I suggest training each muscle at least twice per week
I found that its hard to train chest and back after shoulder and arms but its way easier to train shoulder and arms after chest and back 😂
I'm in the middle of a meso that I want to run at least another time but this split sounds very interesting, I think I'll give it a try.
The only thing I'm not super happy about is how the second arm day has Dips I think that could interfere with the previous chest work. Maybe have the day off between those two days instead of after leg 2?
This is my preferred setup
You can always modify as necessary
Nice program, what does it say in leg day 2 under hack squats? Something with smith machine single leg…?
Please if you can answer my question i love your channel so much
I follow this split and loving it and progressing very good with the weights also, but I'm doing the legs day in the middle
Is this a problem?
nope, ive done the same thing!!
Is there one with more volume that takes about an hour
Bro thanks for the workout program but I have a question in my local gym is closed on every Sunday so what can I do 💚from 🇮🇳
Go Monday-Saturday
If you were running a 5 day Arnold / UL Hybrid, would it make sense to switch the order of the Arnold part, so Monday- Chest + Back, Tuesday- Legs, Wednesday- Arms + Shoulders, Thursday- Off, Friday- Upper, Saturday- Lower, instead of the traditional Arnold order? That way you’d have a day of rest in btwn chest and back and arms + shoulders
Not quite because it’ll bunch up your direct arm training
@@DrSwole what do you mean by that? Wouldn’t that allow you to have at least 24 hours in between your arms getting hit (Monday indirectly and Wednesday + Friday directly)
@@dhruvpradhan2188 yes, it just bunches up your direct training
@@dhruvpradhan2188 doable if arms aren’t a top priority
Hi! if my biceps are underdeveloped compared to my back can I swap the bicep and back workouts around (meaning biceps are worked on day1, etc).
You could but I’d rather you just add some bicep volume
should you do different exercises in chest back training 1 and chest back 2 or you should diversify ?
A beginner could just keep things the same. Someone more advanced might want more variation
Is BB overhead supposed to say 1x3-5, 2x5-8 rather than 1x5-8, 2x5-8??
What’s your opinion on switching weighted dips with Seated Shoulder Press as a second variation of OHP? Is it too much to have 2 OHP movements?
No, don't switch the dips because dips are one of the best exercises for triceps but you can switch it with the "two sets of cable lat raises" you don't need that much volume, I've been on a ppl for a while and i was doing lat raises only 3 sets per each push day and I've made a goon progress with that so i think that it's enough (at least for me). So I'm gonna continue with it and yes I'm gonna do ohp instead of the 2sets but not ohp itself but seated machine shoulder press to develop them from a different way
Weekly sets are too much i think? If training till complete failuare?
I workout in my garage so i dont these machines. I have a bar, plates for bae and dumbells. Would it still be possible to do this split or should i look into other ones. If so which ones?
Yes you still could, just make substitutions with the equipment you have
Hello! Quick question with the cable flys on chest/back 2 am I on doing high to low, or doing all 3 variations?
Just a regular cable fly with neutral angle
Is it a mistake that the dip's top set and back offset has the same rep range?
Interesting Bill. Q. Why do upright rows for side delts on day one when you’re doing side delts on day two? Given there’s so much volume already. Oh. I see you answered this later in the video😂
You got it 😛
Why can't every exercise be 4x12? Cuz.. more you do - more u gain..no?
for me its not beneficial to do arms after chest and back, i do chest back,legs,shoulders arms rest and repeat so u can fully recover your shoulder before chest day and bicep before back day
Any anternative for smith single leg squat ?
we have to go back and forth between chest and back or do all chest workout first then to onto back??
I personally like alternating so that you get a bit more rest in between
Hi! Been following this program for a couple weeks, seeing progress. But getting shoulder pain frm cable upright rows, should I change to dumbell upright rows perhaps?
You could try !
@@DrSwole r there any other exercises I could substitute for upright rows in ur program?
@@tinubennappan7526 lateral raises
hello dr, can you superset each 2 exercises together ? for example bench press with cable row, or barbell overhead press with ez bar curl ?
Yep!
Do you recommend this new routine? Or the one you uploaded a year ago? I want an advanced level routine, I've been in the gym for more than 1 year, the one you uploaded 1 year ago has more sets, that's why I ask if it is still valid or not.
Is it better to only do 1 rest day a week? or is it better to do three days on 1 day off and so on?
It depends a lot on your recovery requirements and general schedule
You’ll have to find what works best for you
I've been doing this for a month now, but no progress. Should I change something?
Yes check out my video on breaking through plateaus
Actually this is good. But it was a bit weird when i trained my back after doing chest. But idk. Which one is betrr
Feel free to change the exercise order!
You dont need to do that you can train chest first then back later if it feels better
Would you consider making 5 Day Split for us who can workout Monday-Friday (weekend off)?
Or basically, 5 days on, 2 days rest
I’ll give it thought!
He's already covered a lot of these. I run Arnold/UL, so Legs, Chest/Back, Shoulders/Arms, Lower, Upper. You can also do PPPLUL. Or you can run a 5 day body part "bro" split. Or you can run ULULU or LULUL. Or if you know how to program, an auto-regulated 5-day full body split. There's tons of options.
@@think2x Is it smart to do shoulders day after Chest?
@@corenko probably not, there’s pros/cons to every split for reasons like this. You could put legs in the middle maybe to split them up.
@@think2x what would the number of exercises be for each body part with the Arnold/UL route?
Im new to training but does any of these exercises train the back delt?
Yes, pulling movements
Do we have to train till failure for muscle growth?
No.
This workout is too intense, I have been lifting weights since 2018 but this split caused me fatigue and symptoms like over training
When cutting or even bulking is weighing myself everyday needed or just once a week?
Depends on your level of experience. Early on I htink it's worth weighing every day while cutting
For bulking, a couple times a week should be enough
What about forearms doc
Hey doc ,
In the barbell overhead press and the weighted dips the rep ranges for the 1st and for the 2nd&3rd sets are the same and I'm not sure what you meant by that on how to perform them . Could you please explain?
Yes I explain here th-cam.com/video/YB0icvYhQds/w-d-xo.html
@@DrSwole Great thank you !
@@ariraz1541 👊🏼
We don't have hack squat machine in our gym... any alternative to that exercise?
A leg press variation!
Or smith machine squat
Can you go over the PHUL (Power/Hypertrophy Upper/Lower) split?
I have that one coming up ;)
Hi Dr. Can I do 3 days on and 2 days off and repeat?
Yes although not my preferred setup
Ok but where are the rear delts ?
They get trained with pulling movements
what about rir and rpe scales on each exercise
This will depend on a few factors
more here th-cam.com/video/BbKWImbzGAs/w-d-xo.html
Will doing incline smith machine be an option for the incline machine bench press?
Yep
Comment for the Algo
Appreciate the support!
This is a super set program not an intermediate Arnold split program
hey whats the alternative for chest supported rows?
Any row variant
i have a Q why isn’t there really any direct work for the rear delt
Rear delts get trained with pulling movements!
More here th-cam.com/video/hrg1xiXpTOs/w-d-xo.html
can i add abs to legs day?
and cardio after workout all day?
Cardio should be walking in a slow pace
Abs is fine
how do that effect shoulders and amrs the day after
It works pretty well
No rear delt work?
Rear delts get hit with back training
Why can’t you just put the original schedule, why do you add rookie and bodybuilder and stuff like that, just post the real because i can’t Find it
Because they are all unique!
What about lower chest????
Lower pecs get trained with flat benching
Hane Unions
pq n tem uns vídeos assim em português vsf amo a gringa
Can you make an advance version of the Arnold split
It has a 1 year old video of the advanced version.
th-cam.com/video/fyboI9AdbHU/w-d-xo.html
am i trippin or this dubbed xD
Why don’t u give pdf of workout please provide that
Excel is in my Facebook group!
Link in description
I send u request on fb plz accept that