By Will Duru, BSc (Hons) Sport and Exercise Science, Award winning Personal Trainer with over 10 years of experience in strength training
I have been a personal trainer for over a decade. I have tried dozens of programmes, both for myself and my clients. Some work. Many do not. The Arnold 5 day workout programme genuinely works.
I ran this modified Arnold split for 12 weeks. The results: 2kg of lean muscle mass gained and noticeable fat loss. My shirts fit tighter across the chest and shoulders. My trousers fit looser around the waist. The mirror showed visible changes that the scales alone could not capture.
What made the difference was not magic. It was the structure of the programme itself. The supersets kept my heart rate elevated throughout each session. The high volume created a training stimulus my body had not experienced in years. The short rest periods meant I was in and out of the gym in under 90 minutes despite doing more total work than my previous programmes.
Here is exactly how the programme works, the practical challenges you will face, and the solutions I discovered through trial and error.
Why the 5 Day Version Works Better for Most People
The original Arnold split is a six day programme. You train chest and back on day one, shoulders and arms on day two, legs on day three, then repeat the cycle. Six days of training with one rest day.
That schedule worked for Arnold when bodybuilding was his full time job. For people with careers, families, and lives outside the gym, six days is often unsustainable.
The 5 day modification keeps the core principles intact while giving your body and schedule more breathing room. You still hit each muscle group twice per week. You still use the high volume approach. You still incorporate the supersets that make this programme so effective.
The structure looks like this:
| Day | Focus |
|---|---|
| Monday | Chest and Back |
| Tuesday | Shoulders and Arms |
| Wednesday | Legs |
| Thursday | Rest |
| Friday | Chest and Back |
| Saturday | Shoulders and Arms |
| Sunday | Rest |
Some people run it with legs twice by adding a Saturday leg session, but I found the five day version allowed better recovery while still delivering excellent results.
The Programme in Detail
Day 1 and Day 5: Chest and Back
This is where the Arnold approach really shines. Training chest and back together allows for antagonist supersets. You push, then you pull. Your chest rests while your back works. Your back rests while your chest works.
The result is more work done in less time with your muscles under constant tension.
Superset 1: Bench Press and Wide Grip Pull Ups
| Exercise | Sets | Reps | Rest After Superset |
|---|---|---|---|
| Flat Barbell Bench Press | 4 | 10, 8, 8, 6 | None |
| Wide Grip Pull Ups | 4 | To failure | 90 seconds |
Perform your bench press set, rest 15 seconds, perform your pull ups, then rest 90 seconds before starting the next round.
Superset 2: Incline Dumbbell Press and Bent Over Rows
| Exercise | Sets | Reps | Rest After Superset |
|---|---|---|---|
| Incline Dumbbell Press | 4 | 10, 8, 8, 6 | None |
| Bent Over Barbell Rows | 4 | 10, 8, 8, 6 | 90 seconds |
Superset 3: Dumbbell Flyes and Seated Cable Rows
| Exercise | Sets | Reps | Rest After Superset |
|---|---|---|---|
| Dumbbell Flyes | 3 | 12, 10, 10 | None |
| Seated Cable Rows | 3 | 12, 10, 10 | 60 seconds |
Superset 4: Cable Crossovers and Straight Arm Pulldowns
| Exercise | Sets | Reps | Rest After Superset |
|---|---|---|---|
| Cable Crossovers | 3 | 15, 12, 12 | None |
| Straight Arm Pulldowns | 3 | 15, 12, 12 | 60 seconds |
Finisher: Pullovers
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Pullovers | 3 | 12 | 60 seconds |
Arnold loved pullovers because they work both the chest and the lats. A perfect way to end a chest and back session.
Day 2 and Day 6: Shoulders and Arms
This session targets the deltoids, biceps, and triceps. The superset approach continues, pairing pushing movements with pulling movements where possible.
Superset 1: Overhead Press and Barbell Curls
| Exercise | Sets | Reps | Rest After Superset |
|---|---|---|---|
| Seated Dumbbell Shoulder Press | 4 | 10, 8, 8, 6 | None |
| Barbell Curls | 4 | 10, 8, 8, 6 | 90 seconds |
Superset 2: Lateral Raises and Hammer Curls
| Exercise | Sets | Reps | Rest After Superset |
|---|---|---|---|
| Dumbbell Lateral Raises | 4 | 12, 10, 10, 10 | None |
| Hammer Curls | 4 | 12, 10, 10, 10 | 60 seconds |
Superset 3: Rear Delt Flyes and Concentration Curls
| Exercise | Sets | Reps | Rest After Superset |
|---|---|---|---|
| Rear Delt Flyes | 3 | 15, 12, 12 | None |
| Concentration Curls | 3 | 12, 10, 10 | 60 seconds |
Superset 4: Close Grip Bench Press and Tricep Pushdowns
| Exercise | Sets | Reps | Rest After Superset |
|---|---|---|---|
| Close Grip Bench Press | 4 | 10, 8, 8, 6 | None |
| Tricep Pushdowns | 4 | 12, 10, 10, 10 | 60 seconds |
Superset 5: Overhead Tricep Extensions and Dips
| Exercise | Sets | Reps | Rest After Superset |
|---|---|---|---|
| Overhead Dumbbell Tricep Extension | 3 | 12, 10, 10 | None |
| Tricep Dips | 3 | To failure | 60 seconds |
Day 3: Legs
Leg day follows a more traditional structure with some supersets included. Arnold trained legs with high volume and relatively short rest periods, which creates an intense cardiovascular demand alongside the muscle building stimulus.
Exercise 1: Barbell Back Squats
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squats | 5 | 12, 10, 8, 8, 6 | 120 seconds |
Squats are the foundation. Do not rush these. Take your full rest between sets.
Superset 1: Leg Press and Leg Curls
| Exercise | Sets | Reps | Rest After Superset |
|---|---|---|---|
| Leg Press | 4 | 12, 10, 10, 8 | None |
| Lying Leg Curls | 4 | 12, 10, 10, 10 | 90 seconds |
Superset 2: Leg Extensions and Romanian Deadlifts
| Exercise | Sets | Reps | Rest After Superset |
|---|---|---|---|
| Leg Extensions | 3 | 15, 12, 12 | None |
| Romanian Deadlifts | 3 | 12, 10, 10 | 90 seconds |
Exercise 2: Walking Lunges
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Walking Lunges | 3 | 20 steps | 60 seconds |
Superset 3: Standing Calf Raises and Seated Calf Raises
| Exercise | Sets | Reps | Rest After Superset |
|---|---|---|---|
| Standing Calf Raises | 4 | 15, 12, 12, 10 | None |
| Seated Calf Raises | 4 | 15, 12, 12, 10 | 60 seconds |
What I Learned Running This Programme
After 12 weeks on this programme, I have practical advice that will save you frustration and help you get better results.
Use a Timer for Your Rest Periods
This is essential. The programme only works if you stick to the prescribed rest periods. When you are breathing hard after a superset, the temptation is to wait until you feel fully recovered. That defeats the purpose.
I used the timer on my phone for every rest period. When it went off, I started my next set regardless of how I felt. This discipline is what creates the metabolic stress that drives results.
The 12REPS app has built in rest timers that make this easy. Set your rest period, start your set, and the app tells you when to go again.
Train at Off Peak Times
Supersets require you to move between two pieces of equipment with minimal rest. In a busy gym, this is nearly impossible. Someone will take your bench while you are doing pull ups. Someone will grab the cable machine while you are on the incline press.
I shifted my training to early morning and found the gym nearly empty. This allowed me to set up my supersets properly, claim the equipment I needed, and move through the programme without interruption.
If early morning does not work for you, try late evening or mid afternoon. Find the quiet window at your gym and protect it.
Track Everything
High volume programmes generate a lot of data. Sets, reps, weights, rest periods. If you try to remember it all, you will forget important details and your progression will suffer.
I used the 12REPS app to track every workout. Before each set, I could see exactly what I lifted last time. This made progressive overload simple. If I hit 10 reps at 80kg last week, I knew to aim for 11 reps or move to 82.5kg this week.
The app also let me look back over the 12 weeks and see clear progression. That visual confirmation of progress kept me motivated through the tough sessions.
Eat to Support the Volume
This programme demands fuel. You are training five days per week with high volume and short rest periods. Your body needs calories and protein to recover and grow.
I increased my protein intake to around 2g per kilogram of bodyweight and made sure I was eating enough total calories to support muscle growth. Without adequate nutrition, this programme will break you down rather than build you up.
Deload When Needed
By week six, I was feeling accumulated fatigue. Rather than push through and risk injury or burnout, I took a deload week. I did the same exercises but reduced the weight by 40% and cut the volume in half.
The following week I came back stronger and more motivated than before. Listen to your body. A strategic deload is not weakness. It is intelligent training.
Why the Supersets Work So Well
The superset approach is not just about saving time. It creates specific physiological effects that enhance muscle growth.
Increased time under tension. By moving from one exercise to another with minimal rest, your muscles spend more total time working. This extended tension is a key driver of hypertrophy.
Greater metabolic stress. The short rest periods cause a build up of metabolic byproducts in the muscles. This metabolic stress signals your body to adapt by building more muscle tissue.
Enhanced blood flow. Training antagonist muscles back to back pumps blood into the entire region. Arnold called this the pump and believed it was essential for muscle growth. Modern research supports this idea.
Improved conditioning. The cardiovascular demand of superset training improves your overall fitness. I noticed my resting heart rate dropped during the 12 weeks and my recovery between sets improved as the programme progressed.
Who Should Run This Programme
This programme is not for beginners. The volume is high, the rest periods are short, and the exercise selection assumes you already have solid technique on the foundational movements.
You should have at least one year of consistent training experience before attempting this programme. You should be comfortable with all the exercises listed and able to perform them with proper form even when fatigued.
If you are new to strength training, start with a simpler programme first. Build your foundation, learn the movements, develop your work capacity. Then come back to this programme when you are ready.
The 12REPS app has beginner programmes that will prepare you for this level of training. Start there if needed.
Who Should Avoid This Programme
Complete beginners. You need a foundation of strength and technique first.
People with limited time. Each session takes 75 to 90 minutes. If you only have 45 minutes to train, choose a different programme.
Those recovering from injury. The volume and intensity are high. Make sure you are fully recovered before starting.
People who cannot commit to five days per week. The programme is designed around this frequency. Running it three days per week will not deliver the same results.
My Final Results
After 12 weeks:
Body composition: 2kg of lean muscle gained, visible reduction in body fat Strength: All major lifts increased by 10 to 15% Conditioning: Significantly improved, shorter recovery times between sets Appearance: Noticeably fuller chest, wider back, more defined arms
The programme works. It is demanding and requires commitment, but the results speak for themselves.
How to Get Started
Download the 12REPS app and set up the programme with your starting weights. Use the app to track every session, time your rest periods, and monitor your progression.
Find your gym’s quiet hours and schedule your training accordingly. Stock your kitchen with enough protein and calories to support the volume. Commit to the full 12 weeks.
Then watch your body transform.
Frequently Asked Questions
Can I do this programme as a beginner?
No. This programme requires at least one year of consistent training experience. The volume is too high and the rest periods too short for someone still learning the movements.
How long does each workout take?
Expect 75 to 90 minutes per session. The supersets save time, but the total volume is substantial.
Can I add more exercises?
No. The programme already has high volume. Adding more work will likely lead to overtraining and poor recovery.
What if I cannot do pull ups?
Substitute lat pulldowns until you build the strength for pull ups. Work on pull ups separately and add them in when you can do at least 5 good reps.
Should I do cardio alongside this programme?
Light cardio on rest days is fine. Avoid intense cardio sessions that will interfere with recovery. Walking, light cycling, or swimming are good options.
How do I know when to increase weight?
When you hit the top of the rep range for all sets with good form, increase the weight by 2.5kg for upper body exercises or 5kg for lower body exercises.
References
- Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research. https://pubmed.ncbi.nlm.nih.gov/20847704/
- Schoenfeld, B.J. et al. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy. Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/27102172/
- Weakley, J. et al. (2017). The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses. European Journal of Applied Physiology. https://pubmed.ncbi.nlm.nih.gov/28698987/
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About the Author: Will Duru holds a BSc (Hons) in Sport and Exercise Science and is an award winning personal trainer with over 10 years of experience. He ran this Arnold 5 day programme for 12 weeks and gained 2kg of lean muscle while reducing body fat. Will created the 12REPS app to help others track their training and achieve similar results.
