This is an adaptation of one of Arnold’s old splits. Same general lifts and lift order but different sets and reps. It’s a 3 day split and I typically do it twice a week.
Day 1: Chest/Back
DB Flat Bench Press: 5x5
Decline Bench: 5x5
Incline Fly’s: 5x5
DB Pullovers: 3x10
Deadlift: 1x5 1x3 1x2
T-Bar Rows: 5x5
Weighted Pull Ups: 5x5
Day 2: Shoulders/Biceps
Shoulder Press: 5x5
Upright Rows: 3x10
Arnold Press: 3x5
Lateral Raises: 5x10
Rear Lateral Raises: 3x10
Arm Blaster Curls: 5x5
Incline DB Hammer Curls: 5x10
Day 3: Legs/Triceps
Squats: 5x5
Stiff Leg Deadlifts: 3x5
Leg Curls: 3x10
Leg Press: 5x5
Calf Raises: 5x10
Weighted Dips: 5x5
Skull Crushers: 5x10
Rope Pulldowns: 3x10
*I typically warm up doing some kind of ab or oblique work. I hate treadmills and elipticals so doing 100 crunches or whatever suits me better for getting the blood moving.
Dumbbell bench press:
160.0 lbs for 12 reps
200.0 lbs for 10 reps
200.0 lbs for 10 reps
200.0 lbs for 10 reps
200.0 lbs for 10 reps
200.0 lbs for 10 reps
Decline barbell bench press
250.0 lbs for 5 reps
270.0 lbs for 4 reps
270.0 lbs for 4 reps
260.0 lbs for 5 reps
Incline dumbbell fly
180.0 lbs for 5 reps
190.0 lbs for 5 reps
200.0 lbs for 3 reps
DB Pullovers
85.0 lbs for 10 reps
90.0 lbs for 9 reps
90.0 lbs for 9 reps
Deadlift
295.0 lbs for 5 reps
335.0 lbs for 3 reps
355.0 lbs for 2 reps
T-bar Rows
180.0 lbs for 5 reps
190.0 lbs for 4 reps
200.0 lbs for 4 reps
210.0 lbs for 3 reps
200.0 lbs for 4 reps
Pull Ups
5x5 @ bodyweight
Cable Pulldowns, Neutral-Wide Grip
3x10 @ 230lbs.
Notes: Since dumb bells at the gym only go up to 100 lbs. I’ve been doing 5x10’s on DB bench. Going to have to switch to normal bench press soon though.
Barbell bench press
135.0 lbs for 10 reps-Warm up
185.0 lbs for 5 reps-Warm up
225.0 lbs for 3 reps-Warm up
265.0 lbs for 5 reps
275.0 lbs for 4 reps
285.0 lbs for 3 reps
275.0 lbs for 4 reps
265.0 lbs for 5 reps
Decline barbell bench press
260.0 lbs for 5 reps
270.0 lbs for 4 reps
280.0 lbs for 3 reps
Incline dumbbell fly
180.0 lbs for 5 reps
190.0 lbs for 5 reps
200.0 lbs for 3 reps
DB Pullovers
85.0 lbs for 10 reps
90.0 lbs for 10 reps
90.0 lbs for 10 reps
Deadlift
135.0 lbs for 10 reps-warm up
225.0 lbs for 5 reps-warm up
315.0 lbs for 3 reps
365.0 lbs for 2 reps
315.0 lbs for 3 reps
T-bar Rows
180.0 lbs for 5 reps
200.0 lbs for 4 reps
190.0 lbs for 5 reps
200.0 lbs for 3 reps
180.0 lbs for 5 reps
Pull Ups
5x5 @ bodyweight
Cable Pulldowns, Neutral-Close Grip
230.0 lbs for 5 reps
230.0 lbs for 5 reps
Notes: Physical therapist dry needled my elbow yesterday, almost no forearm pain lifting today. Energy dropped off a cliff halfway through my workout . I’m assuming its because I’m cutting right now.
Military Press
135.0 lbs for 10 reps (warm-up)
185.0 lbs for 5 reps (warm-up)
195.0 lbs for 4 reps (warm-up)
225.0 lbs for 4 reps
215.0 lbs for 4 reps
205.0 lbs for 5 reps
205.0 lbs for 5 reps
Dumbbell lateral raise
70.0 lbs for 10 reps
60.0 lbs for 10 reps
60.0 lbs for 10 reps
60.0 lbs for 10 reps
Arnold press
110.0 lbs for 5 reps
120.0 lbs for 5 reps
130.0 lbs for 4 reps
Machine rear raise
130.0 lbs for 10 reps
150.0 lbs for 10 reps
140.0 lbs for 10 reps
Standing Curls
70.0 lbs for 10 reps
90.0 lbs for 5 reps
100 lbs for 5 reps
90.0 lbs for 3 reps
90.0 lbs for 4 reps
Incline dumbbell curl
50.0 lbs for 10 reps
50.0 lbs for 10 reps
60.0 lbs for 5 reps
Hammer curl
40.0 lbs for 10 reps
50.0 lbs for 10 reps
60.0 lbs for 7 reps
Squats
135.0 lbs for 10 reps- warm up
185.0 lbs for 5 reps- warm up
225.0 lbs for 5 reps- warm up
315 lbs for 2 reps
315 lbs for 1 rep
265 lbs for 5 reps
265 lbs for 5 reps
Stiff Leg Deadlifts
225.0 lbs for 5 reps
225.0 lbs for 5 reps
Weighted Dips
45.0 lbs for 12 reps
90.0 lbs for 6 reps
115.0 lbs for 5 reps
90.0 lbs for 5 reps
90.0 lbs for 5 reps
Machine leg extension
100.0 lbs for 10 reps
120.0 lbs for 10 reps
120.0 lbs for 10 reps
Skull Crushers
90.0 lbs for 10 reps
110.0 lbs for 5 reps
120 lbs for 3 reps
115.0 lbs for 4 reps
90 lbs for 10 reps
Machine leg press
630.0 lbs for 5 reps
720.0 lbs for 5 reps
720.0 lbs for 5 reps
Rope Pulldowns
80.0 lbs for 15 reps
100 lbs for 10 reps
100 lbs for 9 reps
90 lbs for 10 reps
80.0 lbs for 10 reps
Calf Raises
135.0 lbs for 10 reps
160.0 lbs for 10 reps
185.0 lbs for 10 reps
Notes: Today was absolute garbage. Not sure if my lifts were down from cutting or because I slept like shit last night. Hate days like this.
Well, thank you for the warm welcome. To answer your first question(s), I’m 36, 6’ tall and currently weigh 215 lbs. at around 13-14% BF. My 1 RM for Bench is 315, Deadlift is 405, and Squat is a sad 365. As for training history, I lifted religiously for 8-9 years in my 20’s but hadn’t set foot in a gym for the last 6 years until about 9 months ago. As for my lower body strength, I don’t know what the deal is to be honest. About 7 months ago I damaged a nerve in my right leg but it was in my shin so really all that it affected was I couldn’t lift my toes up on my right foot (meaning anytime I walked more than 10 feet my foot would catch and I would trip).
That’s awesome man. Good job getting back under the iron after a long hiatus, that’s not always an easy task!
It’s all good, I wasn’t trying to jab at your strength, just sincerely curious if there was a reason your bench and squat were so close! You’re strong regardless and your program looks solid.
Barbell bench press
135.0 lbs for 10 reps-Warm up
185.0 lbs for 5 reps-Warm up
225.0 lbs for 3 reps-Warm up
275.0 lbs for 5 reps
295.0 lbs for 3 reps
285.0 lbs for 4 reps
285.0 lbs for 4 reps
275.0 lbs for 5 reps
Decline barbell bench press
270.0 lbs for 5 reps
290.0 lbs for 4 reps
280.0 lbs for 5 reps
Incline dumbbell fly
190.0 lbs for 5 reps
190.0 lbs for 5 reps
190.0 lbs for 5 reps
DB Pullovers
90…0 lbs for 10 reps
90.0 lbs for 10 reps
90.0 lbs for 10 reps
Deadlift
135.0 lbs for 10 reps-warm up
225.0 lbs for 5 reps-warm up
315.0 lbs for 4 reps
385.0 lbs for 2 reps
315.0 lbs for 2 reps
T-bar Rows
180.0 lbs for 10 reps
270.0 lbs for 10 reps
340.0 lbs for 5 reps •
360.0 lbs for 5 reps
380.0 lbs for 5 reps
380.0 lbs for 5 reps
Cable Pulldowns
180.0 lbs for 10 reps
270.0 lbs for 5 reps
360.0 lbs for 5 reps
360.0 lbs for 4 reps
320.0 lbs for 8 reps
Notes: Switched gyms over the weekend which is why the numbers for rows and pulldowns are drastically higher- different equipment.
Military Press
135.0 lbs for 10 reps (warm-up)
185.0 lbs for 5 reps (warm-up)
205.0 lbs for 5 reps
225.0 lbs for 3 reps
215.0 lbs for 4 reps
205.0 lbs for 3 reps
Dumbbell lateral raise
50 lbs for 10 reps
50 lbs for 10 reps
50.0 lbs for 10 reps
Arnold press
120.0 lbs for 4 reps
120.0 lbs for 5 reps
Notes: During my 2nd heavy set on military press I felt my traps pop. Hurt like a motherfucker but managed to atleast get a semi decent workout in after.
Squats
135.0 lbs for 10 reps- warm up
185.0 lbs for 5 reps- warm up
225.0 lbs for 5 reps- warm up
275 lbs for 5 reps
275 lbs for 5 reps
275 lbs for 5 reps
275 lbs for 5 reps
SLDL
135.0 lbs for 5 reps
Machine leg curl
120.0 lbs for 10 reps
140.0 lbs for 10 reps
140.0 lbs for 10 reps
Calf Raises
135.0 lbs for 10 reps
170.0 lbs for 10 reps
170.0 lbs for 10 reps
170.0 lbs for 10 reps
Notes: My neck is totally fucked from yesterday. Can’t even turn my head to check my blind spot when driving lol. Went lighter on squats focusing more on getting all my reps instead of weight.
Dumbbell bench press
160.0 lbs for 10 reps
200.0 lbs for 5 reps
220.0 lbs for 6 reps
240.0 lbs for 5 reps
260.0 lbs for 5 reps
260.0 lbs for 3 reps
240.0 lbs for 5 reps
Decline barbell bench press
225.0 lbs for 8 reps
275.0 lbs for 5 reps
295.0 lbs for 5 reps
295.0 lbs for 5 reps
Incline dumbbell fly
190.0 lbs for 5 reps
190.0 lbs for 5 reps
200.0lbs for 5 reps
DB Pullovers
80.0 lbs for 10 reps
80.0 lbs for 10 reps
80.0 lbs for 10 reps
Notes: Neck felt WAY better today. This was the first day at the new gym (with heavier dumb bells). Pretty pumped up about my numbers for dumb bell press. Throwing up 260 with dumb bells is way more impressive (IMO) than 315 on barbell bench.
Military Press
135.0 lbs for 10 reps (warm-up)
185.0 lbs for 5 reps (warm-up)
205.0 lbs for 5 reps
225.0 lbs for 3 reps
215.0 lbs for 4 reps
205.0 lbs for 5 reps
Dumbbell lateral raise
50 lbs for 10 reps
60.0 lbs for 10 reps
60.0 lbs for 10 reps
60.0 lbs for 10 reps
50.0 lbs for 10 reps
Arnold press
110.0 lbs for 5 reps
110.0 lbs for 5 reps
110.0 lbs for 5 reps
Machine rear raise
110.0 lbs for 10 reps
140.0lbs for 10 reps
130.0 lbs for 10 reps
120.0 lbs for 10 reps