5 day arnold split reddit. 1st of 5 set exercises is a warm up.

5 day arnold split reddit Week one: 4 sets of 6 reps Week two: 4 sets of 5 reps Week three: 4 sets of 4 reps Week four: Deload 4 sets of 4 reps (use week one weight) So for example Cycle one: 4 x 6 @ 80kg 4 x 5 @ 82. Please see the r/Fitness Wiki and FAQ at… This workout split would consist of me hitting push pull legs focusing more on power and strength. 5kg 4 x 5 @ 85kg 4 x 4 @ 87. I don’t do trap/rear delts exercises- they go on shoulder day. Arnold actually used to his split 3x a week, with morning and evening workouts. com blueprint to cut routine is worse and is fucking painful i dont see how someone can do it with out being on gear. I was doing a 3 day on 1 day off PPL for like a month and a half before I switched to a 4 day upper/lower. It's the volume that dictates whether it's for natty or juiced up bodybuilders. 1st of 5 set exercises is a warm up. 5 kg 4 x 4 @ 85kg 4 x 4 @ 80kg Cycle two: 4 x 6 @ 82. Reply reply Since PPL and Arnold split have you performing exercises for each muscle in a 3 day block with somewhat similar splits, you can use exactly the same exercises, rep and set scheme in both. Day 1:Chest,Biceps Day 2:Back,Triceps Day 3:Shoulders Day 4:Legs Day 5:Chest,Biceps Day 6:Back,Triceps Day 7:Rest(Sunday) Day 8:Shoulders Day 9:Legs I try do most of my sets till failure but I might have 1-2 RIR sometimes. 100+ variation of bench press, 100+ variation of rows. im pretty sure frequency is very important to growth, lets say you go to the gym 3 days a week and train for 3 hours, now let's switch that to 6 days a week but one hour each im pretty sure the second option is better since you split the volume which makes you able to perform better during your workouts , now im speaking from personal experience correct me if im wrong This is a sub for discussing fitness for people over 30. Reply reply   The reason Arnie does that split is because he'll superset most exercises and try to get a crazy pump in the same area. If you plateaued on upper/lower PPL 5 days a week and started seeing gains again after a 5 day bro split, it's probably because you were doing too much volume before. I do a 4 day split - although I train 6 times a week and just keep the following the sequence. Edit: I can confirm, just watched it in more detail. It compares half of an Arnold split (Chest and back, legs, shoulders and arms) to a 3 day full body routine. Also, I am natty of course. Powerlifting sets drop 10, 6, 4. Max rest between sets 1 min. No real downsides that I can think of Sep 21, 2023 · I've been doing work based on Arnold split for a while now. honestly the bodybuilding. I am a 6 foot, 80kg (176 pounds), male and am attempting to build a ppl x Arnold split only incorporating one leg day. A place for the pursuit of physical fitness goals. Day 3) RDL, Leg press, reverse lunge, calves. Split matters a lot. I’ve gotten a lot of requests for a Monday-Friday program and this workout plan Just do an upper-lower split. Recently did a loong cut and couldn't keep up with that volume and 6 days pw so messed around with some PPL and UL splits but in my opinion nothing beats the feel of training chest & back or shoulders & arms together so now I'm back at maintenance/ bulk I'm back on 5 split and hypertrophy are two things that don't go together. Then I would take a rest day and hit the Arnold split and focus on hypertrophy. So upper do flat bench as it compliments the vertical press better that day but on your chest day, start with an incline press instead. Mar 23, 2023 · How does my 5 day upper lower/ Arnold split look? Just saw this - I would swap one of your bench press for an incline. 5 MPH for 10 min 3MPH for 5 min Pull. I’ve been considering doing this workout split for some months now and I’ve been attempting to gather information to see if I’d be any good. The 5-day/week PPLUL structure addresses the disadvantages of traditional PPL (Push Pull Legs) and UL (Upper Lower) splits to allow you to hit all body parts hard twice a week. Of course the full body routine will produce better results than the 3 day, half Arnold split. What is the Arnold x Upper Lower Split? The Arnold x upper lower split is a 5-day training program suitable for late intermediate and advanced lifters who want to gain muscle. So he'll do a tricep exercise and will then superset that with a bicep exercise to flush the area with blood. Deadlift 4x10 BB Row 4x10-12 Pullup weighted 3x8-10 Lat pulldown 4x12 Low Cable row/single arm machine row 4x12 Face pulls 5x20 Bicep Curls 3x12 Hammer Curls 3x12 Waiter Curls/Preacher 3x12 15 min incline walk 15DEG 2. It’s like this: Chest/triceps/abs Back/biceps/abs Shoulder and traps/abs Legs/calves It’s just one ab exercise per workout at the end. 5kg 4 x 4 @ 82. I've tried everything from a 5 day bro split to PPL to Arnold split and more, and I always come back to the Arnold split. Day 1) Chest(incline), Shoulders, Triceps. The only difference is going to be arms and shoulders day in Arnold split, which is going to have more volume because in PPL you have to train them after 5 DAY SPLIT Monday: Push Tuesday: Pull Wednesday: Legs Thursday: Upper Body Friday: Lower Body Sat & Sun: Active Rest Days PUSH WORKOUT Incline Bench Press 3x10 Flat Bench Press 3x10 Chest Flys (Cable or Machine) 3x10 Seated Shoulder Press 3x12 Side Lateral Raises 3x12 Lying Tricep Extension (Dumbell or EZ Bar) 3x12 Get the Reddit app Scan this QR code to download the app now Arnold Split 6x a week upper body (2-3 ex back, 1 chest, 2 shoulders, 2 bis, 1 tris) and rest day Arnold's actual workout wasn't a 6 day split like it's presented today. Plan Description. TBH, I think Arnold's split is great if you've been lifting for over 5 years/are running a cycle or have been juicing/super dedicated. I’m really liking it. Training Split Day 1: Push Barbell Press (Incline or Flat) 2 heavy sets: 5-8 reps 1 back-off set: 10-12 reps Alternating Dumbbell Shoulder Press 3 working sets: 10-12 reps Chest Flies (Superset with Triceps Extensions) Flies: 3 sets, 10-12 reps Extensions: 4 sets, 7-10 reps Lateral Raises 4 sets: 10-12 reps Dips An “Arnold split”’is (day 1) chest and back, (day 2) shoulders and arms, (day 3) legs. It's always given me the best, most proportionate physique. and the next day is arms. Hence why they said, if arms a weak point or a point of focus, an Arnold split may be a better option. The 5 Day Arnold Split routine by JonathonDavid2 is a 5 day workout plan. Short: your protein synthesis only lasts 48-72 hours after each workout, which basically means on a 5 split that each specific muscle is only growing half of the week. You can run that 6 days /week with one rest day or take a rest day after each shoulder/arm day if your schedule permits. I’d suggest trying 3 days on, 1 day off. I had to modify the entire split, doing triceps at the start of pull days and biceps at the start of push days to fix this. But switching to a split like PPL x Arnold fixes that, providing a great stimulus to the arms with a shoulder and arm day. Day 6) Hamstring curl, Squat Here's my 3 and 5 day splits: 3 Chest/Bicep Back (upper and lower)/Tricep Legs/Shoulders [basically a day for benches, a day for deadlifts, and squats/OHP on same day because time] 5 Legs/shoulders upper Back/bicep Chest/tricep lower back/shoulders supersets hitting all body in push/pull pairings, or stuff like krok rows, to hit both push/pull Mar 23, 2023 · How does my 5 day upper lower/ Arnold split look? Just saw this - I would swap one of your bench press for an incline. Also doing a lean bulk in a 500 calorie surplus Aug 9, 2024 · 8 day split for me cause of work shift roster. i did it all on the first day and i was compleatly fucked for 2 days after ward. On back day I really focus on lats. Shoulders/Arms Day: Smith Shoulder press 4x5 + 1/5-drop Smith shrugs 4x8 (ss) Smith upright row 4x8 Db Hammer curls 3x12 (ss) Db Skull crushers 3x12 Arnold press 3x12 (ss) Lateral raise 3x12 Face pulls 4x15 (ss) Rear delt flys 4x15 Rope pushdown 4x15 (ss) Rope curl 4x15 Push Day: Smith incline press 4x5 + 1/5-drop Also considering 5 day pull-push-legs-push-pull with legs day the pull days starting with a squat and leg day starting with deadlift. Untrue. Day 2) Back(vertical day), biceps, forearms. Please remember, you're only over 30, you're not made of glass and you're not dead. . The template itself is completely sound and eliminates a lot of drawbacks of PPL. Hey RP Reddit! I’ve been lifting consistently for about three years. Over that time I’ve used the Arnold split, UL split, and PPL split. And I bet someone will reply to this comment with, your muscle needs more rest. I’m deep in a cut so prioritising every muscle getting hit twice a week. A good mod that I use is to do chest/back, legs, them shoulders/arms. I want a 6 day split because I love being active, I’m on a time crunch (8 months), plus the PPL X Arnold seems perfect because PPL is already a good split from what I’ve researched but the only problem is the lack of arm focus, but with this hybrid it isn’t an issue. I am doing the Arnold Split (just once per week, so 3 days per week) which is: day 1 chest and back, day 2 legs and day 3 shoulders and arms. I’ve been trying to put together a five day hypertrophy split ran Monday through Friday, but I can’t seem to put together a good split. So I just made an intermediate routine for white-collar slaves (like me) who want to do a powerbuilding routine with 5/3/1 method for main lifts. No real downsides that I can think of I've been doing work based on Arnold split for a while now. This routine is an upper lower Arnold split because I believe Arnold splits are better than a ppl split. Arnold split is my go to for years and definately looked my best when using it. If you want to focus more on your upper body, do an "Arnold" antagonistic split, but put leg day in-between your two upper body days, and your upper-body days can have some crossover. 5x5 on one day, 3-4x8-12 on the other incline curls 4x8-12 hammer curls 4x8-12 Tricep cable pushdowns supersetted with 5-6x12-20 facepulls Tricep DB extension supersetted with 5-6x12-20 lateral raises Days 3 and 6: Legs. How does my 5 day upper lower/ Arnold split look? Just saw this - I would swap one of your bench press for an incline. I really enjoy a 5 split even if it is the least effective but I'm able to give 110% every day what makes it more effective than sticking with the "best" split for your current form and only giving ~70% because it is not fun at all 15 min incline walk 15DEG 2. Something like that. I will(and still) hit: 6-8 Sets(6-10 Reps)for Chest,Back and Shoulders 4-6 Sets(6-10 Reps) for Triceps and Biceps As Omar noted, the study sucks because that split routine is just extremely subpar. The 1st split is the same set up as a 8 week trainer on BB. Incline is arguably better than bench for chest IMO. Day 4) Chest(Flat/fly), Triceps, Shoulders. Dr. May 28, 2023 · This is a 5 day hypertrophy program based on the upper lower x Arnold split. As for split you can still follow your push pull leg split but in a 4 day format but it would make it a 10 day split which would go •day 1: Push •day 2: pull •day 3: rest •day 4: legs •day 5: push •day 6: rest •day 7: rest •day 8: pull •day 9: legs •days 10: rest Repeat 12M subscribers in the Fitness community. Squats 3-4x8-12 on one day, either nSuns progression of 5x5 the other day There are a lot of pros and cons with every kind of split. its 100+ chinups on chest and back day. Aug 9, 2024 · Maybe a dedicated arms day is why it's called a bro split: "Bruh, gotta focus more on heavy compounds like curling in the squat rack!" Why not do a full body or upper/lower-split instead? That way you're much more flexible, and if you miss one day it's not a big deal. It is a intermediate level plan to achieve cutting fitness goals. Day 5) Off. Aug 9, 2024 · Im currently doing upper lower 4 times a week (+one day for arms or chest) and am thinking of switching to something like an Arnold split. 5kg Shoulders/Arms Day: Smith Shoulder press 4x5 + 1/5-drop Smith shrugs 4x8 (ss) Smith upright row 4x8 Db Hammer curls 3x12 (ss) Db Skull crushers 3x12 Arnold press 3x12 (ss) Lateral raise 3x12 Face pulls 4x15 (ss) Rear delt flys 4x15 Rope pushdown 4x15 (ss) Rope curl 4x15 Push Day: Smith incline press 4x5 + 1/5-drop Seated OHP either with DBs or Bar. Curious what yall are doing. Want to add to the discussion? Post a comment! You can absolutely grow arms on a PPL split, but maybe not to the degree you can on a split where you have a day dedicated to arms. Swole also added RPE and set progressions from week 1-3 to allow you to build towards more volume and intensity. Start with ~12 sets for large muscle groups, 6-9 for smaller ones (biceps, triceps, calves), adjust volume and intensity based on your body’s ability to recover. Read More. 5 MPH for 10 min 3MPH for 5 min Legs The problem with the standard Arnold is that you would hit biceps and triceps 2 days in a row (Chest/Back -> Arms) so in my opinion you can’t maximise your gains on the Arm days since you’ve hit them the day before and didn’t necessarily rest enough so you won’t be able to push yourself as much. What your thoughts about this split?? For context: I just go 3 times per week because I go to school and work. For instance, doing a standard PPL had my arms lacking behind a lot. Week 1 you do ULU, week 2 LUL, and so on. Really would like advice on this split and I need help programming Monday, Tuesday and Wednesday. This hybrid workout routine combines the Arnold split with an upper lower split to create the Arnold x upper lower split. All these PPL splits I see on Instagram are notoriously high volume. com Ive been following with usually more like 5-6 sets even up to 10 sets of some of the exercises from this link so the one I follow has more volume than 3 exercises of 3-4 sets but I use it as a base and when I've done the program I usually supplement a couple more exercises of light Male, 5'7,128lbs, been doing the routine for a month and have seen some significant change but are there any better alternatives that has machines too instead of pure compound movements and is a six day split. nidop wbclzpfz zuwp srq omgcokxi gesbxhkn dbxhlk zduz hwozy xyyk