This is the updated 2025 Arnold Split, rebuilt with refined volume, smarter sequencing, and improved recovery considerations.
The Arnold Split emphasizes high upper body volume while still delivering focused leg training. Chest and back are trained together, shoulders and arms have dedicated attention, and legs are programmed with intent rather than as an afterthought.
This version reflects how Lynley programs today, in the routine that she initially started training with back in 2020. She stuck with this program for three years before switching to PPL.
This is the updated 2025 Arnold Split, rebuilt with refined volume, smarter sequencing, and improved recovery considerations.
The Arnold Split emphasizes high upper body volume while still delivering focused leg training. Chest and back are trained together, shoulders and arms have dedicated attention, and legs are programmed with intent rather than as an afterthought.
This version reflects how Lynley programs today, in the routine that she initially started training with back in 2020. She stuck with this program for three years before switching to PPL.
What’s included
4 week Arnold Split
High volume upper body training
Intelligent leg programming
Progression focused compounds
Detailed coach notes
PDF download
Best for
Intermediate to advanced lifters
Physique focused trainees
Those who want an upper body dominant split done correctly
