The program
Arnold Split
The classic 6-day Golden Era antagonist bodybuilding split pairing Chest & Back, Shoulders & Arms, and Legs twice per week for high-frequency hypertrophy and compound strength.
- Schedule
- 6 days/wk
- Length
- 8 weeks
- Main lifts
- 29
What you’ll train
The main movements in this program.
- Bench Press
- Barbell Row
- Incline Dumbbell Press
- Chin-Up
- Dumbbell Flye
- Seated Cable Row
- Overhead Press
- Lateral Raise
- Barbell Curl
- Skull Crusher
- Incline Dumbbell Curl
- Overhead Tricep Extension
- Squat
- Romanian Deadlift
- Leg Press
- Leg Curl
- Standing Calf Raise
- Lat Pulldown
- T-Bar Row
- Dip
- Dumbbell Shoulder Press
- Rear Delt Flye
- Preacher Curl
- Cable Pushdown
- Hammer Curl
- Deadlift
- Front Squat
- Leg Extension
- Seated Calf Raise
Before you start
No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.
If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.
Optional max estimation toolsSpreadsheet & Calculator
Download the Arnold Split (6-Day Chest/Back, Shoulders/Arms, Legs) spreadsheet
Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.
Lifts marked “Estimated from your lifts” are guesses based on the lifts in your link — edit or clear any lift you haven’t tested yet.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Chest & Back A (Heavy Antagonist Volume) | Bench Press | 4 | 6 | 75% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | — |
| Chest & Back A (Heavy Antagonist Volume) | Barbell Row | 4 | 6 | 75% | 160 lbs | 1×45 + 1×10 + 1×2.5 | — |
| Chest & Back A (Heavy Antagonist Volume) | Incline Dumbbell Press | 4 | 10 | — | — | — | — |
| Chest & Back A (Heavy Antagonist Volume) | Chin-Up | 4 | 10 | — | — | — | — |
| Chest & Back A (Heavy Antagonist Volume) | Dumbbell Flye | 3 | 12 | — | — | — | — |
| Chest & Back A (Heavy Antagonist Volume) | Seated Cable Row | 3 | 12 | — | — | — | — |
| Shoulders & Arms A (Press + Bicep/Tricep Supersets) | Overhead Press | 4 | 6 | 75% | 110 lbs | 1×25 + 1×5 + 1×2.5 | — |
| Shoulders & Arms A (Press + Bicep/Tricep Supersets) | Lateral Raise | 4 | 12 | — | — | — | — |
| Shoulders & Arms A (Press + Bicep/Tricep Supersets) | Barbell Curl | 4 | 10 | — | — | — | — |
| Shoulders & Arms A (Press + Bicep/Tricep Supersets) | Skull Crusher | 4 | 10 | — | — | — | — |
| Shoulders & Arms A (Press + Bicep/Tricep Supersets) | Incline Dumbbell Curl | 3 | 12 | — | — | — | — |
| Shoulders & Arms A (Press + Bicep/Tricep Supersets) | Overhead Tricep Extension | 3 | 12 | — | — | — | — |
| Legs A (Heavy Squat + Posterior Chain) | Squat | 4 | 6 | 75% | 225 lbs | 2×45 | — |
| Legs A (Heavy Squat + Posterior Chain) | Romanian Deadlift | 4 | 10 | — | — | — | — |
| Legs A (Heavy Squat + Posterior Chain) | Leg Press | 4 | 12 | — | — | — | — |
| Legs A (Heavy Squat + Posterior Chain) | Leg Curl | 4 | 12 | — | — | — | — |
| Legs A (Heavy Squat + Posterior Chain) | Standing Calf Raise | 5 | 15 | — | — | — | — |
| Chest & Back B (Hypertrophy & Stretch) | Bench Press | 4 | 10 | 70% | 160 lbs | 1×45 + 1×10 + 1×2.5 | — |
| Chest & Back B (Hypertrophy & Stretch) | Lat Pulldown | 4 | 10 | — | — | — | — |
| Chest & Back B (Hypertrophy & Stretch) | Incline Dumbbell Press | 4 | 12 | — | — | — | — |
| Chest & Back B (Hypertrophy & Stretch) | T-Bar Row | 4 | 10 | — | — | — | — |
| Chest & Back B (Hypertrophy & Stretch) | Dip | 3 | 12 | — | — | — | — |
| Shoulders & Arms B (Delts + Arm Pump) | Dumbbell Shoulder Press | 4 | 10 | — | — | — | — |
| Shoulders & Arms B (Delts + Arm Pump) | Rear Delt Flye | 4 | 15 | — | — | — | — |
| Shoulders & Arms B (Delts + Arm Pump) | Lateral Raise | 4 | 15 | — | — | — | — |
| Shoulders & Arms B (Delts + Arm Pump) | Preacher Curl | 4 | 12 | — | — | — | — |
| Shoulders & Arms B (Delts + Arm Pump) | Cable Pushdown | 4 | 12 | — | — | — | — |
| Shoulders & Arms B (Delts + Arm Pump) | Hammer Curl | 3 | 12 | — | — | — | — |
| Legs B (Deadlift + Quad & Calf Volume) | Deadlift | 3 | 5 | 75% | 270 lbs | 2×45 + 2×10 + 1×2.5 | — |
| Legs B (Deadlift + Quad & Calf Volume) | Front Squat | 4 | 8 | 70% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | — |
| Legs B (Deadlift + Quad & Calf Volume) | Leg Extension | 4 | 15 | — | — | — | — |
| Legs B (Deadlift + Quad & Calf Volume) | Leg Curl | 4 | 12 | — | — | — | — |
| Legs B (Deadlift + Quad & Calf Volume) | Seated Calf Raise | 4 | 15 | — | — | — | — |
Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.
General strength plan
6-day antagonist bodybuilding split (Chest/Back, Shoulders/Arms, Legs)
Intermediate bodybuilders and powerbuilders who love high-volume, twice-per-week frequency with antagonist Chest + Back pump sessions and dedicated Shoulder + Arm days.
Before choosing this plan
Six high-volume sessions per week require strong nutrition and sleep; keep RPE 7–8 on accessory isolation movements so recovery stays ahead of joint fatigue.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
- Dumbbells
- Cable station and lat pulldown
- Leg curl machine
Progression in this app
How progression works
Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.
About this template
Pairs heavy barbell compound anchors (Bench Press, Overhead Press, Squat, Deadlift) with Golden-Era antagonist hypertrophy volume across 8 weeks.
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.
Week 1
6
sessions
Week 1
6 sessions
Day 1 · Chest & Back A (Heavy Antagonist Volume)
Bench Press main
4 × 6 @ 75% (start light, add 5 lb/session)working
Rest 2:30
Barbell Row main
4 × 6 @ 75% (start light, add 5 lb/session)working
Rest 2:30
Incline Dumbbell Press accessory
4 × 10working
Rest 1:30
Chin-Up accessory
4 × 10working
Rest 1:30
Dumbbell Flye accessory
3 × 12working
Rest 1:00
Seated Cable Row accessory
3 × 12working
Rest 1:15
Day 2 · Shoulders & Arms A (Press + Bicep/Tricep Supersets)
Overhead Press main
4 × 6 @ 75% (start light, add 5 lb/session)working
Rest 2:30
Lateral Raise accessory
4 × 12working
Rest 1:00
Barbell Curl accessory
4 × 10working
Rest 1:15
Skull Crusher accessory
4 × 10working
Rest 1:15
Incline Dumbbell Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Day 3 · Legs A (Heavy Squat + Posterior Chain)
Squat main
4 × 6 @ 75% (start light, add 5 lb/session)working
Rest 3:00
Romanian Deadlift accessory
4 × 10working
Rest 2:00
Leg Press accessory
4 × 12working
Rest 1:30
Leg Curl accessory
4 × 12working
Rest 1:00
Standing Calf Raise accessory
5 × 15working
Rest 1:00
Day 4 · Chest & Back B (Hypertrophy & Stretch)
Bench Press main
4 × 10 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30
Incline Dumbbell Press accessory
4 × 12working
Rest 1:30
T-Bar Row accessory
4 × 10working
Rest 1:30
Dip accessory
3 × 12working
Rest 1:15
Day 5 · Shoulders & Arms B (Delts + Arm Pump)
Dumbbell Shoulder Press accessory
4 × 10working
Rest 1:30
Rear Delt Flye accessory
4 × 15working
Rest 1:00
Lateral Raise accessory
4 × 15working
Rest 1:00
Preacher Curl accessory
4 × 12working
Rest 1:00
Cable Pushdown accessory
4 × 12working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Day 6 · Legs B (Deadlift + Quad & Calf Volume)
Deadlift main
3 × 5 @ 75% (start light, add 5 lb/session)working
Rest 3:30
Front Squat main
4 × 8 @ 70% (start light, add 5 lb/session)working
Rest 2:30
Leg Extension accessory
4 × 15working
Rest 1:00
Leg Curl accessory
4 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Week 2
6
sessions
Week 2
6 sessions
Day 1 · Chest & Back A (Heavy Antagonist Volume)
Bench Press main
4 × 6 @ 77.5% (start light, add 5 lb/session)working
Rest 2:30
Barbell Row main
4 × 6 @ 77.5% (start light, add 5 lb/session)working
Rest 2:30
Incline Dumbbell Press accessory
4 × 10working
Rest 1:30
Chin-Up accessory
4 × 10working
Rest 1:30
Dumbbell Flye accessory
3 × 12working
Rest 1:00
Seated Cable Row accessory
3 × 12working
Rest 1:15
Day 2 · Shoulders & Arms A (Press + Bicep/Tricep Supersets)
Overhead Press main
4 × 6 @ 77.5% (start light, add 5 lb/session)working
Rest 2:30
Lateral Raise accessory
4 × 12working
Rest 1:00
Barbell Curl accessory
4 × 10working
Rest 1:15
Skull Crusher accessory
4 × 10working
Rest 1:15
Incline Dumbbell Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Day 3 · Legs A (Heavy Squat + Posterior Chain)
Squat main
4 × 6 @ 77.5% (start light, add 5 lb/session)working
Rest 3:00
Romanian Deadlift accessory
4 × 10working
Rest 2:00
Leg Press accessory
4 × 12working
Rest 1:30
Leg Curl accessory
4 × 12working
Rest 1:00
Standing Calf Raise accessory
5 × 15working
Rest 1:00
Day 4 · Chest & Back B (Hypertrophy & Stretch)
Bench Press main
4 × 10 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30
Incline Dumbbell Press accessory
4 × 12working
Rest 1:30
T-Bar Row accessory
4 × 10working
Rest 1:30
Dip accessory
3 × 12working
Rest 1:15
Day 5 · Shoulders & Arms B (Delts + Arm Pump)
Dumbbell Shoulder Press accessory
4 × 10working
Rest 1:30
Rear Delt Flye accessory
4 × 15working
Rest 1:00
Lateral Raise accessory
4 × 15working
Rest 1:00
Preacher Curl accessory
4 × 12working
Rest 1:00
Cable Pushdown accessory
4 × 12working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Day 6 · Legs B (Deadlift + Quad & Calf Volume)
Deadlift main
3 × 5 @ 77.5% (start light, add 5 lb/session)working
Rest 3:30
Front Squat main
4 × 8 @ 72.5% (start light, add 5 lb/session)working
Rest 2:30
Leg Extension accessory
4 × 15working
Rest 1:00
Leg Curl accessory
4 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Week 3
6
sessions
Week 3
6 sessions
Day 1 · Chest & Back A (Heavy Antagonist Volume)
Bench Press main
4 × 6 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Barbell Row main
4 × 6 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Incline Dumbbell Press accessory
4 × 10working
Rest 1:30
Chin-Up accessory
4 × 10working
Rest 1:30
Dumbbell Flye accessory
3 × 12working
Rest 1:00
Seated Cable Row accessory
3 × 12working
Rest 1:15
Day 2 · Shoulders & Arms A (Press + Bicep/Tricep Supersets)
Overhead Press main
4 × 6 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Lateral Raise accessory
4 × 12working
Rest 1:00
Barbell Curl accessory
4 × 10working
Rest 1:15
Skull Crusher accessory
4 × 10working
Rest 1:15
Incline Dumbbell Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Day 3 · Legs A (Heavy Squat + Posterior Chain)
Squat main
4 × 6 @ 80% (start light, add 5 lb/session)working
Rest 3:00
Romanian Deadlift accessory
4 × 10working
Rest 2:00
Leg Press accessory
4 × 12working
Rest 1:30
Leg Curl accessory
4 × 12working
Rest 1:00
Standing Calf Raise accessory
5 × 15working
Rest 1:00
Day 4 · Chest & Back B (Hypertrophy & Stretch)
Bench Press main
4 × 10 @ 75% (start light, add 5 lb/session)working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30
Incline Dumbbell Press accessory
4 × 12working
Rest 1:30
T-Bar Row accessory
4 × 10working
Rest 1:30
Dip accessory
3 × 12working
Rest 1:15
Day 5 · Shoulders & Arms B (Delts + Arm Pump)
Dumbbell Shoulder Press accessory
4 × 10working
Rest 1:30
Rear Delt Flye accessory
4 × 15working
Rest 1:00
Lateral Raise accessory
4 × 15working
Rest 1:00
Preacher Curl accessory
4 × 12working
Rest 1:00
Cable Pushdown accessory
4 × 12working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Day 6 · Legs B (Deadlift + Quad & Calf Volume)
Deadlift main
3 × 5 @ 80% (start light, add 5 lb/session)working
Rest 3:30
Front Squat main
4 × 8 @ 75% (start light, add 5 lb/session)working
Rest 2:30
Leg Extension accessory
4 × 15working
Rest 1:00
Leg Curl accessory
4 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Week 4
6
sessions
Week 4
6 sessions
Day 1 · Chest & Back A (Heavy Antagonist Volume)
Bench Press main
4 × 6 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
Barbell Row main
4 × 6 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
Incline Dumbbell Press accessory
4 × 10working
Rest 1:30
Chin-Up accessory
4 × 10working
Rest 1:30
Dumbbell Flye accessory
3 × 12working
Rest 1:00
Seated Cable Row accessory
3 × 12working
Rest 1:15
Day 2 · Shoulders & Arms A (Press + Bicep/Tricep Supersets)
Overhead Press main
4 × 6 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
Lateral Raise accessory
4 × 12working
Rest 1:00
Barbell Curl accessory
4 × 10working
Rest 1:15
Skull Crusher accessory
4 × 10working
Rest 1:15
Incline Dumbbell Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Day 3 · Legs A (Heavy Squat + Posterior Chain)
Squat main
4 × 6 @ 82.5% (start light, add 5 lb/session)working
Rest 3:00
Romanian Deadlift accessory
4 × 10working
Rest 2:00
Leg Press accessory
4 × 12working
Rest 1:30
Leg Curl accessory
4 × 12working
Rest 1:00
Standing Calf Raise accessory
5 × 15working
Rest 1:00
Day 4 · Chest & Back B (Hypertrophy & Stretch)
Bench Press main
4 × 10 @ 77.5% (start light, add 5 lb/session)working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30
Incline Dumbbell Press accessory
4 × 12working
Rest 1:30
T-Bar Row accessory
4 × 10working
Rest 1:30
Dip accessory
3 × 12working
Rest 1:15
Day 5 · Shoulders & Arms B (Delts + Arm Pump)
Dumbbell Shoulder Press accessory
4 × 10working
Rest 1:30
Rear Delt Flye accessory
4 × 15working
Rest 1:00
Lateral Raise accessory
4 × 15working
Rest 1:00
Preacher Curl accessory
4 × 12working
Rest 1:00
Cable Pushdown accessory
4 × 12working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Day 6 · Legs B (Deadlift + Quad & Calf Volume)
Deadlift main
3 × 5 @ 82.5% (start light, add 5 lb/session)working
Rest 3:30
Front Squat main
4 × 8 @ 77.5% (start light, add 5 lb/session)working
Rest 2:30
Leg Extension accessory
4 × 15working
Rest 1:00
Leg Curl accessory
4 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Week 5
6
sessions
Week 5
6 sessions
Day 1 · Chest & Back A (Heavy Antagonist Volume)
Bench Press main
4 × 6 @ 75% (start light, add 5 lb/session)working
Rest 2:30
Barbell Row main
4 × 6 @ 75% (start light, add 5 lb/session)working
Rest 2:30
Incline Dumbbell Press accessory
4 × 10working
Rest 1:30
Chin-Up accessory
4 × 10working
Rest 1:30
Dumbbell Flye accessory
3 × 12working
Rest 1:00
Seated Cable Row accessory
3 × 12working
Rest 1:15
Day 2 · Shoulders & Arms A (Press + Bicep/Tricep Supersets)
Overhead Press main
4 × 6 @ 75% (start light, add 5 lb/session)working
Rest 2:30
Lateral Raise accessory
4 × 12working
Rest 1:00
Barbell Curl accessory
4 × 10working
Rest 1:15
Skull Crusher accessory
4 × 10working
Rest 1:15
Incline Dumbbell Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Day 3 · Legs A (Heavy Squat + Posterior Chain)
Squat main
4 × 6 @ 75% (start light, add 5 lb/session)working
Rest 3:00
Romanian Deadlift accessory
4 × 10working
Rest 2:00
Leg Press accessory
4 × 12working
Rest 1:30
Leg Curl accessory
4 × 12working
Rest 1:00
Standing Calf Raise accessory
5 × 15working
Rest 1:00
Day 4 · Chest & Back B (Hypertrophy & Stretch)
Bench Press main
4 × 10 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30
Incline Dumbbell Press accessory
4 × 12working
Rest 1:30
T-Bar Row accessory
4 × 10working
Rest 1:30
Dip accessory
3 × 12working
Rest 1:15
Day 5 · Shoulders & Arms B (Delts + Arm Pump)
Dumbbell Shoulder Press accessory
4 × 10working
Rest 1:30
Rear Delt Flye accessory
4 × 15working
Rest 1:00
Lateral Raise accessory
4 × 15working
Rest 1:00
Preacher Curl accessory
4 × 12working
Rest 1:00
Cable Pushdown accessory
4 × 12working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Day 6 · Legs B (Deadlift + Quad & Calf Volume)
Deadlift main
3 × 5 @ 75% (start light, add 5 lb/session)working
Rest 3:30
Front Squat main
4 × 8 @ 70% (start light, add 5 lb/session)working
Rest 2:30
Leg Extension accessory
4 × 15working
Rest 1:00
Leg Curl accessory
4 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Week 6
6
sessions
Week 6
6 sessions
Day 1 · Chest & Back A (Heavy Antagonist Volume)
Bench Press main
4 × 6 @ 77.5% (start light, add 5 lb/session)working
Rest 2:30
Barbell Row main
4 × 6 @ 77.5% (start light, add 5 lb/session)working
Rest 2:30
Incline Dumbbell Press accessory
4 × 10working
Rest 1:30
Chin-Up accessory
4 × 10working
Rest 1:30
Dumbbell Flye accessory
3 × 12working
Rest 1:00
Seated Cable Row accessory
3 × 12working
Rest 1:15
Day 2 · Shoulders & Arms A (Press + Bicep/Tricep Supersets)
Overhead Press main
4 × 6 @ 77.5% (start light, add 5 lb/session)working
Rest 2:30
Lateral Raise accessory
4 × 12working
Rest 1:00
Barbell Curl accessory
4 × 10working
Rest 1:15
Skull Crusher accessory
4 × 10working
Rest 1:15
Incline Dumbbell Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Day 3 · Legs A (Heavy Squat + Posterior Chain)
Squat main
4 × 6 @ 77.5% (start light, add 5 lb/session)working
Rest 3:00
Romanian Deadlift accessory
4 × 10working
Rest 2:00
Leg Press accessory
4 × 12working
Rest 1:30
Leg Curl accessory
4 × 12working
Rest 1:00
Standing Calf Raise accessory
5 × 15working
Rest 1:00
Day 4 · Chest & Back B (Hypertrophy & Stretch)
Bench Press main
4 × 10 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30
Incline Dumbbell Press accessory
4 × 12working
Rest 1:30
T-Bar Row accessory
4 × 10working
Rest 1:30
Dip accessory
3 × 12working
Rest 1:15
Day 5 · Shoulders & Arms B (Delts + Arm Pump)
Dumbbell Shoulder Press accessory
4 × 10working
Rest 1:30
Rear Delt Flye accessory
4 × 15working
Rest 1:00
Lateral Raise accessory
4 × 15working
Rest 1:00
Preacher Curl accessory
4 × 12working
Rest 1:00
Cable Pushdown accessory
4 × 12working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Day 6 · Legs B (Deadlift + Quad & Calf Volume)
Deadlift main
3 × 5 @ 77.5% (start light, add 5 lb/session)working
Rest 3:30
Front Squat main
4 × 8 @ 72.5% (start light, add 5 lb/session)working
Rest 2:30
Leg Extension accessory
4 × 15working
Rest 1:00
Leg Curl accessory
4 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Week 7
6
sessions
Week 7
6 sessions
Day 1 · Chest & Back A (Heavy Antagonist Volume)
Bench Press main
4 × 6 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Barbell Row main
4 × 6 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Incline Dumbbell Press accessory
4 × 10working
Rest 1:30
Chin-Up accessory
4 × 10working
Rest 1:30
Dumbbell Flye accessory
3 × 12working
Rest 1:00
Seated Cable Row accessory
3 × 12working
Rest 1:15
Day 2 · Shoulders & Arms A (Press + Bicep/Tricep Supersets)
Overhead Press main
4 × 6 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Lateral Raise accessory
4 × 12working
Rest 1:00
Barbell Curl accessory
4 × 10working
Rest 1:15
Skull Crusher accessory
4 × 10working
Rest 1:15
Incline Dumbbell Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Day 3 · Legs A (Heavy Squat + Posterior Chain)
Squat main
4 × 6 @ 80% (start light, add 5 lb/session)working
Rest 3:00
Romanian Deadlift accessory
4 × 10working
Rest 2:00
Leg Press accessory
4 × 12working
Rest 1:30
Leg Curl accessory
4 × 12working
Rest 1:00
Standing Calf Raise accessory
5 × 15working
Rest 1:00
Day 4 · Chest & Back B (Hypertrophy & Stretch)
Bench Press main
4 × 10 @ 75% (start light, add 5 lb/session)working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30
Incline Dumbbell Press accessory
4 × 12working
Rest 1:30
T-Bar Row accessory
4 × 10working
Rest 1:30
Dip accessory
3 × 12working
Rest 1:15
Day 5 · Shoulders & Arms B (Delts + Arm Pump)
Dumbbell Shoulder Press accessory
4 × 10working
Rest 1:30
Rear Delt Flye accessory
4 × 15working
Rest 1:00
Lateral Raise accessory
4 × 15working
Rest 1:00
Preacher Curl accessory
4 × 12working
Rest 1:00
Cable Pushdown accessory
4 × 12working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Day 6 · Legs B (Deadlift + Quad & Calf Volume)
Deadlift main
3 × 5 @ 80% (start light, add 5 lb/session)working
Rest 3:30
Front Squat main
4 × 8 @ 75% (start light, add 5 lb/session)working
Rest 2:30
Leg Extension accessory
4 × 15working
Rest 1:00
Leg Curl accessory
4 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Week 8
6
sessions
Week 8
6 sessions
Day 1 · Chest & Back A (Heavy Antagonist Volume)
Bench Press main
4 × 6 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
Barbell Row main
4 × 6 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
Incline Dumbbell Press accessory
4 × 10working
Rest 1:30
Chin-Up accessory
4 × 10working
Rest 1:30
Dumbbell Flye accessory
3 × 12working
Rest 1:00
Seated Cable Row accessory
3 × 12working
Rest 1:15
Day 2 · Shoulders & Arms A (Press + Bicep/Tricep Supersets)
Overhead Press main
4 × 6 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
Lateral Raise accessory
4 × 12working
Rest 1:00
Barbell Curl accessory
4 × 10working
Rest 1:15
Skull Crusher accessory
4 × 10working
Rest 1:15
Incline Dumbbell Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Day 3 · Legs A (Heavy Squat + Posterior Chain)
Squat main
4 × 6 @ 82.5% (start light, add 5 lb/session)working
Rest 3:00
Romanian Deadlift accessory
4 × 10working
Rest 2:00
Leg Press accessory
4 × 12working
Rest 1:30
Leg Curl accessory
4 × 12working
Rest 1:00
Standing Calf Raise accessory
5 × 15working
Rest 1:00
Day 4 · Chest & Back B (Hypertrophy & Stretch)
Bench Press main
4 × 10 @ 77.5% (start light, add 5 lb/session)working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30
Incline Dumbbell Press accessory
4 × 12working
Rest 1:30
T-Bar Row accessory
4 × 10working
Rest 1:30
Dip accessory
3 × 12working
Rest 1:15
Day 5 · Shoulders & Arms B (Delts + Arm Pump)
Dumbbell Shoulder Press accessory
4 × 10working
Rest 1:30
Rear Delt Flye accessory
4 × 15working
Rest 1:00
Lateral Raise accessory
4 × 15working
Rest 1:00
Preacher Curl accessory
4 × 12working
Rest 1:00
Cable Pushdown accessory
4 × 12working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Day 6 · Legs B (Deadlift + Quad & Calf Volume)
Deadlift main
3 × 5 @ 82.5% (start light, add 5 lb/session)working
Rest 3:30
Front Squat main
4 × 8 @ 77.5% (start light, add 5 lb/session)working
Rest 2:30
Leg Extension accessory
4 × 15working
Rest 1:00
Leg Curl accessory
4 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00