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ARNOLD SPLIT- 8 WEEK GUIDE

This 8-week guide includes a 6 day workout split: Chest/Back, Shoulders/Arms, Legs, repeat. The equipment needed can be found in any standard gym:

  • Barbell
  • Smith Machine
  • Dumbbells
  • Kettle Bells
  • Basic machines (leg press, leg extension, hamstring curl, Pec Deck Fly)
  • Pull up bar/rig
  • Cable machine
  • Hammer/Machine Chest Press

All 48 workouts progress from an intermediate/advanced level to an advanced level. The weights you choose can increase or decrease the difficulty as well as the rest time you take between sets. 

This program is designed for hypertrophy as the focus but does incorporate some strength ideology with the compound movements. You should be keeping track of the weight used for movements like Bench/Chest Press, Squat and Deadlift from week to week to help you keep progressive overload as a priority.

The program is also designed using rep rages instead of a fixed number the accessory movements. If you are reaching the higher rep number, for example 12 reps in an 8-12 range, with ease than you need to increase resistance. The 11th and 12th reps should be a struggle to complete without cheating.

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