Rodrigo's - 6 day Arnold split

This intermediate and advanced program is designed for the bodybuilder and powerlifter who wants to increase his strength and size while pushing himself to the max. Not for the faint of heart as volume is high, but highly rewarding gains. Based on the 6 day Arnold split and adjusted to my favourite exercises.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Overhead Press (Barbell)

Lateral Raise (Cable)

Bicep Curl (Barbell)

Skull Crusher (Barbell)

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Face Pull

Deadlift (Barbell)

Hack Squat

Romanian Deadlift (Barbell)

Leg Curl

Seated Calf Raise

Incline Bench Press (Dumbbell)

Bent Over Row (Barbell)

Bench Press (Barbell)

One Arm Bent Over Row

Chest Fly (Cable)

Lat Pulldown (Close Grip)

Seated Shoulder Press (Dumbbell)

Bicep Curl (Dumbbell)

Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Bayesian Curl

Squat (Barbell)

Leg Press

Lat Pulldown

Pec Deck (Machine)

Chest Supported Row (Dumbbell)

Chest and back

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