Arnold's Advanced Training
By Arnold Schwarzenegger · From Original Source
Also known as: arnold advanced · arnold double split · arnold schwarzenegger · encyclopedia of modern bodybuilding · advanced training program · arnold two a day
Arnold Schwarzenegger's Advanced Training Program, Level I, from his Encyclopedia of Modern Bodybuilding: the step after his Basic Training. Every body part three times a week, six days a week, with chest and back in the morning and thighs and calves in the evening on Monday, Wednesday and Friday. Most lifts are pyramids that get heavier as the reps come down, the bench and incline press strip weight on their last two sets, and Friday swaps in dumbbell presses. Abs every day, about a minute between sets.
Free to use · auto progression, rest timers & PR tracking built in
What is Arnold's Advanced Training?
This is the Advanced Training Program from Arnold Schwarzenegger's Encyclopedia of Modern Bodybuilding (with Bill Dobbins, 1985), Level I, the step after his Basic Training. Every body part is trained three times a week. On Monday, Wednesday and Friday you train twice: chest and back in the morning, thighs and calves in the evening. Tuesday, Thursday and Saturday are shoulders, upper arms, forearms and calves. Abs every day.
Chest is the bench press and incline press, dumbbell flys, parallel dips and pullovers; back is weighted chin-ups, close-grip chins, T-bar rows and bent-over rows. The evening is squats, front squats, hack squats, lying and standing leg curls, straight-leg deadlifts, donkey and standing calf raises. Shoulder days are the behind-the-neck press, lateral and bent-over lateral raises and dumbbell shrugs, then barbell, incline dumbbell and concentration curls, the lying French press, cable pushdowns and one-arm extensions, wrist curls both ways and seated calf raises. Abs are leg raises, bent-over twists, crunches and sit-ups by the hundred.
Is Arnold's Advanced Training right for you?
Arnold wrote this for lifters who have finished his Basic Training. He says to start with Level I, learn each new exercise properly, and stay at least six weeks before adding more. It is a lot of training: six days a week, two sessions on three of them, and about a minute between sets. It needs a full gym with a T-bar row, hack squat, leg curl machines, a donkey calf raise or partner, and a cable station.
How progression works
Most lifts are pyramids: each set heavier than the one before as the reps come down, to about its number. Durata keeps a separate weight for every set; a set that goes past its number gets heavier next time on its own, and one that falls short drops one step. On the bench and incline press, the last two sets of 4 are stripped: as soon as you fail, take weight off and keep going (the Dropset rows). Every third workout, on Friday, the presses are done with dumbbells.
Straight sets (5 sets of 8, 5 sets of 10) use the same weight on every set, and once every set makes its number the next session adds 2.5 kg, or 5 kg on the leg lifts. Bent-over rows are 5 sets of 8 to 12 and go up once every set reaches 12. The amounts are ours; Arnold doesn't give any, and he writes no deload. Each loaded lift starts with one light warmup set, his own where he gives one. Chins are weighted with a dumbbell round your waist, at least 10 reps a set; the abs are his totals, in as few sets as you can.
Durata runs this progression for you — warmups are worked out from your first working set, every set keeps its own weight from last time, and each set moves up on its own when you beat the top of its rep range.
Arnold's Advanced Training — every set, every session
Grey sets are warmups; their % is of set 1. AMRAP = as many reps as possible on the sets marked AMRAP.
AM: Chest & Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×15 @ 60% 1×10 1×8 1×6 1×4 1×AMRAP 1×4 1×AMRAP | 1:00 |
| Incline Bench Press (Barbell) | 1×15 @ 60% 1×10 1×8 1×6 1×4 1×AMRAP 1×4 1×AMRAP | 1:00 |
| Chest Fly (Dumbbell) | 1×15 @ 60% 1×10 3×8 1×6 | 1:00 |
| Chest Dip | 1×15 1×10 3×8 | 1:00 |
| Pullover (Dumbbell) | 1×15 @ 60% 3×15 | 1:00 |
| Pull Up (Weighted) | 5×10+ AMRAP | 1:00 |
| Chin Up - Narrow Parallel Grip | 5×10 | 1:00 |
| T Bar Row | 1×15 @ 60% 1×15 1×12 1×10 1×8 1×6 | 1:00 |
| Bent Over Row (Barbell) | 1×15 @ 60% 5×8–12 | 1:00 |
| Lying Knee Raise | 1×100 | 1:00 |
| Bent Over Twist | 1×100 | 1:00 |
| Crunch | 1×50 | 1:00 |
PM: Thighs & Calves
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×20 @ 60% 1×10 1×8 1×6 2×4 | 1:00 |
| Front Squat | 1×15 @ 60% 1×10 2×8 1×6 | 1:00 |
| Hack Squat (Machine) | 1×15 @ 60% 4×10 | 1:00 |
| Lying Leg Curl (Machine) | 1×15 @ 60% 1×20 1×10 1×8 2×6 | 1:00 |
| Standing Leg Curls | 1×15 @ 60% 5×10 | 1:00 |
| Straight Leg Deadlift | 1×15 @ 60% 3×10 | 1:00 |
| Donkey Calf Raise | 1×15 @ 60% 5×10 | 1:00 |
| Standing Calf Raise | 1×15 @ 60% 1×15 1×10 3×8 | 1:00 |
Shoulders & Arms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Behind the Neck Press (Barbell) | 1×15 @ 60% 1×10 2×8 1×6 | 1:00 |
| Lateral Raise (Dumbbell) | 1×15 @ 60% 5×8 | 1:00 |
| Rear Delt Reverse Fly (Dumbbell) | 1×15 @ 60% 5×8 | 1:00 |
| Shrug (Dumbbell) | 1×15 @ 60% 3×10 | 1:00 |
| Bicep Curl (Barbell) | 1×15 @ 60% 1×15 1×10 1×8 1×6 1×4 | 1:00 |
| Seated Incline Curl (Dumbbell) | 1×15 @ 60% 5×8 | 1:00 |
| Concentration Curl | 1×15 @ 60% 3×8 | 1:00 |
| Skullcrusher (Barbell) | 1×15 @ 60% 1×15 1×10 1×8 1×6 1×4 | 1:00 |
| Triceps Pushdown | 1×15 @ 60% 5×8 | 1:00 |
| Single Arm Tricep Extension (Dumbbell) | 1×15 @ 60% 5×10 | 1:00 |
| Wrist Curl (Barbell) | 1×15 @ 60% 5×10 | 1:00 |
| Seated Wrist Extension (Barbell) | 1×15 @ 60% 3×10 | 1:00 |
| Seated Calf Raise | 1×15 @ 60% 5×10 | 1:00 |
| Sit Up | 1×100 | 1:00 |
| Lying Leg Raise | 1×100 | 1:00 |
AM: Chest & Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×15 @ 60% 1×10 1×8 1×6 1×4 1×AMRAP 1×4 1×AMRAP | 1:00 |
| Incline Bench Press (Barbell) | 1×15 @ 60% 1×10 1×8 1×6 1×4 1×AMRAP 1×4 1×AMRAP | 1:00 |
| Chest Fly (Dumbbell) | 1×15 @ 60% 1×10 3×8 1×6 | 1:00 |
| Chest Dip | 1×15 1×10 3×8 | 1:00 |
| Pullover (Dumbbell) | 1×15 @ 60% 3×15 | 1:00 |
| Pull Up (Weighted) | 5×10+ AMRAP | 1:00 |
| Chin Up - Narrow Parallel Grip | 5×10 | 1:00 |
| T Bar Row | 1×15 @ 60% 1×15 1×12 1×10 1×8 1×6 | 1:00 |
| Bent Over Row (Barbell) | 1×15 @ 60% 5×8–12 | 1:00 |
| Lying Knee Raise | 1×100 | 1:00 |
| Bent Over Twist | 1×100 | 1:00 |
| Crunch | 1×50 | 1:00 |
PM: Thighs & Calves
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×20 @ 60% 1×10 1×8 1×6 2×4 | 1:00 |
| Front Squat | 1×15 @ 60% 1×10 2×8 1×6 | 1:00 |
| Hack Squat (Machine) | 1×15 @ 60% 4×10 | 1:00 |
| Lying Leg Curl (Machine) | 1×15 @ 60% 1×20 1×10 1×8 2×6 | 1:00 |
| Standing Leg Curls | 1×15 @ 60% 5×10 | 1:00 |
| Straight Leg Deadlift | 1×15 @ 60% 3×10 | 1:00 |
| Donkey Calf Raise | 1×15 @ 60% 5×10 | 1:00 |
| Standing Calf Raise | 1×15 @ 60% 1×15 1×10 3×8 | 1:00 |
Shoulders & Arms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Behind the Neck Press (Barbell) | 1×15 @ 60% 1×10 2×8 1×6 | 1:00 |
| Lateral Raise (Dumbbell) | 1×15 @ 60% 5×8 | 1:00 |
| Rear Delt Reverse Fly (Dumbbell) | 1×15 @ 60% 5×8 | 1:00 |
| Shrug (Dumbbell) | 1×15 @ 60% 3×10 | 1:00 |
| Bicep Curl (Barbell) | 1×15 @ 60% 1×15 1×10 1×8 1×6 1×4 | 1:00 |
| Seated Incline Curl (Dumbbell) | 1×15 @ 60% 5×8 | 1:00 |
| Concentration Curl | 1×15 @ 60% 3×8 | 1:00 |
| Skullcrusher (Barbell) | 1×15 @ 60% 1×15 1×10 1×8 1×6 1×4 | 1:00 |
| Triceps Pushdown | 1×15 @ 60% 5×8 | 1:00 |
| Single Arm Tricep Extension (Dumbbell) | 1×15 @ 60% 5×10 | 1:00 |
| Wrist Curl (Barbell) | 1×15 @ 60% 5×10 | 1:00 |
| Seated Wrist Extension (Barbell) | 1×15 @ 60% 3×10 | 1:00 |
| Seated Calf Raise | 1×15 @ 60% 5×10 | 1:00 |
| Sit Up | 1×100 | 1:00 |
| Lying Leg Raise | 1×100 | 1:00 |
AM: Chest & Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Dumbbell) | 1×15 @ 60% 1×10 1×8 1×6 1×4 1×AMRAP 1×4 1×AMRAP | 1:00 |
| Incline Bench Press (Dumbbell) | 1×15 @ 60% 1×10 1×8 1×6 1×4 1×AMRAP 1×4 1×AMRAP | 1:00 |
| Chest Fly (Dumbbell) | 1×15 @ 60% 1×10 3×8 1×6 | 1:00 |
| Chest Dip | 1×15 1×10 3×8 | 1:00 |
| Pullover (Dumbbell) | 1×15 @ 60% 3×15 | 1:00 |
| Pull Up (Weighted) | 5×10+ AMRAP | 1:00 |
| Chin Up - Narrow Parallel Grip | 5×10 | 1:00 |
| T Bar Row | 1×15 @ 60% 1×15 1×12 1×10 1×8 1×6 | 1:00 |
| Bent Over Row (Barbell) | 1×15 @ 60% 5×8–12 | 1:00 |
| Lying Knee Raise | 1×100 | 1:00 |
| Bent Over Twist | 1×100 | 1:00 |
| Crunch | 1×50 | 1:00 |
PM: Thighs & Calves
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×20 @ 60% 1×10 1×8 1×6 2×4 | 1:00 |
| Front Squat | 1×15 @ 60% 1×10 2×8 1×6 | 1:00 |
| Hack Squat (Machine) | 1×15 @ 60% 4×10 | 1:00 |
| Lying Leg Curl (Machine) | 1×15 @ 60% 1×20 1×10 1×8 2×6 | 1:00 |
| Standing Leg Curls | 1×15 @ 60% 5×10 | 1:00 |
| Straight Leg Deadlift | 1×15 @ 60% 3×10 | 1:00 |
| Donkey Calf Raise | 1×15 @ 60% 5×10 | 1:00 |
| Standing Calf Raise | 1×15 @ 60% 1×15 1×10 3×8 | 1:00 |
Shoulders & Arms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Behind the Neck Press (Barbell) | 1×15 @ 60% 1×10 2×8 1×6 | 1:00 |
| Lateral Raise (Dumbbell) | 1×15 @ 60% 5×8 | 1:00 |
| Rear Delt Reverse Fly (Dumbbell) | 1×15 @ 60% 5×8 | 1:00 |
| Shrug (Dumbbell) | 1×15 @ 60% 3×10 | 1:00 |
| Bicep Curl (Barbell) | 1×15 @ 60% 1×15 1×10 1×8 1×6 1×4 | 1:00 |
| Seated Incline Curl (Dumbbell) | 1×15 @ 60% 5×8 | 1:00 |
| Concentration Curl | 1×15 @ 60% 3×8 | 1:00 |
| Skullcrusher (Barbell) | 1×15 @ 60% 1×15 1×10 1×8 1×6 1×4 | 1:00 |
| Triceps Pushdown | 1×15 @ 60% 5×8 | 1:00 |
| Single Arm Tricep Extension (Dumbbell) | 1×15 @ 60% 5×10 | 1:00 |
| Wrist Curl (Barbell) | 1×15 @ 60% 5×10 | 1:00 |
| Seated Wrist Extension (Barbell) | 1×15 @ 60% 3×10 | 1:00 |
| Seated Calf Raise | 1×15 @ 60% 5×10 | 1:00 |
| Sit Up | 1×100 | 1:00 |
| Lying Leg Raise | 1×100 | 1:00 |
Arnold's Advanced Training — common questions
How long does a session take?
About 75–100 minutes. The morning chest and back sessions are the longest, at twelve exercises; the evening leg sessions have eight.
Can I do the two sessions back to back?
Arnold's point in splitting them is to train each one fresh, so morning and evening is how he wrote it. Durata shows them as two sessions on the same day, and you can start either one whenever you train.
Should I start here?
Not if you are new. Arnold puts his Basic Training first, and Durata has it as Arnold's Basic Training. Move on to this once you have run that and want every body part three times a week.
Is there an app that runs Arnold's Advanced Training for you?
Yes. Durata runs Arnold's Advanced Training as written, free: the 6-day-a-week schedule, every set and rep, and the progression built in. Log your sets and the next session's weights are worked out for you, with the stalls and deloads the program calls for; a tap on any lift shows why the weight moved. It is on iPhone and Android, works offline, and your history from Hevy or Strong imports free.
Source: Arnold Schwarzenegger, Encyclopedia of Modern Bodybuilding (with Bill Dobbins, 1985): Advanced Training, Level I
Durata is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
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