3 Bodybuilding Splits from 3 of Bodybuilding’s Best

Here are three popular bodybuilding splits and the famous bodybuilders who have used them:

1. The “Arnold Schwarzenegger Split”: This split was popularized by Arnold Schwarzenegger. With the Arnold split, you work out six days per week and train each muscle group twice per week. The typical muscle group breakdown of the Arnold split is chest and back, shoulders and arms, and legs. Volume is high, with three to four sets for most exercises, and anywhere from 6-25 reps in a set. The split includes:

Day 1: Chest and Back

Day 2: Shoulders and Arms

Day 3: Legs

Day 4: Chest and Back

Day 5: Shoulders and Arms

Day 6: Legs

Day 7: Rest or active recovery (yoga, swimming, biking)

2. The “Lee Haney Split”: This split was popularized by Lee Haney and involves training three days in a row followed by one day off. This 4-day cycle was then repeated. The exercises in the first 4-day block differed from those in the second 4 days. Although the muscle groups he trained were the same, there are slight variations in the exercises performed. The split includes:

Day 1: Chest and Arms

Day 2: Legs

Day 3: Back and Shoulders

Day 4: Rest

Day 5: Chest and Arms #2

Day 6: Legs #2

Day 7: Back and Shoulders #2

Day 8: Rest

3. The “Ronnie Coleman Split”: This split was popularized by Ronnie Coleman and involves training each muscle group three times per week. The split includes:

Day 1: Back/Biceps/Shoulders (focusing on back thickness)

Day 2: Quadriceps, Hamstrings, and Calves

Day 3: Chest and Triceps

Day 4: Back, Biceps, and Shoulders (focusing on back width)

Day 5: Quadriceps, Hamstrings, and Calves

Day 6: Chest, Triceps, Calves, and Abs

Day 7: Rest

It’s important to remember that these are just a few examples of bodybuilding splits, and the optimal split for you will depend on your individual goals and needs.