barbell bench press
Double Progression (Reps → Weight) · 6–10 repsRest 2 min
4 × 8
sets × reps
Plans
Antagonist 6 days/week ~1h 1min
Arnold Split
This hitPR version keeps the classic six-day rhythm: chest/back, shoulders/arms, and legs, each trained twice per week. Compared with the Level I program in the book, the exercise selection is substantially modernized and the set volume reduced; at 138 working sets per week, it is still a high-volume plan. Most exercises with added load use double progression. The bodyweight exercises pull-up, hanging leg raise, and walking lunge progress by adding reps.
Who is this plan for?
- Intermediate lifters with solid technique on the main compound lifts and experience handling higher training volume.
- Those who can reliably train six days per week.
- Lifters who prefer a classic chest/back, shoulders/arms, and legs bodybuilding split for hypertrophy.
- Those who would rather spread a large number of working sets across six sessions than pack them into fewer very long workouts.
How it works
- Six-day rhythm: Chest/back, shoulders/arms, and legs are trained in sequence, then the same three sessions repeat a second time.
- Double progression: Exercises with added load first increase reps within their configured range. Once every set reaches the top of that range, load increases by the configured step and the rep target returns to the lower bound.
- Bodyweight progression: Pull-up, hanging leg raise, and walking lunge add one rep after successful sessions. After three consecutive failed attempts, the rep target is reduced by two.
- Failed attempts: Double-progression exercises reduce load by 10% after three consecutive failed attempts, and the rep target returns to the lower bound. The plan does not use percentage weeks, AMRAP sets, or preconfigured supersets.
Pros & Limitations
+ Clear, predictable weekly structure with two direct sessions for each main muscle group.
+ High weekly volume is spread across six sessions of roughly an hour instead of being packed into a few very long workouts.
+ Simple progression rules without a training max, percentage calculations, or multi-week phases.
− 138 working sets per week is a high workload; lifters without established tolerance for high volume are better served by a more compact plan.
− Chest/back comes directly before shoulders/arms, so the biceps, triceps, and shoulder girdle are loaded on consecutive days.
− Six fixed training days leave little flexibility if sessions are missed regularly.
Muscles trained
Avg. hits per week · Primary 1.0 · Secondary 0.5
Front
Back
Triceps
26
Biceps
22
Chest
20
Quads
20
Upper Back
19
Lats
17
Rear Delts
16
Forearms
16
Front Delts
15
Glutes
13
Core
12
Side Delts
12
Hamstrings
12
Adductors
10
Calves
8
Upper Traps
4
Lower Back
3
Plan Structure
Chest & Back
7 exercises · 22 sets · ~58 min
pull-up
Rep ProgressionRest 2 min
4 × 8
sets × reps
Not yet possible unassisted: Choose assisted pull-up.
dumbbell incline bench press
Double Progression (Reps → Weight) · 8–12 repsRest 90 sec
3 × 10
sets × reps
barbell bent over row
Double Progression (Reps → Weight) · 8–12 repsRest 90 sec
3 × 10
sets × reps
dumbbell pullover
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
3 × 13
sets × reps
cable seated row
Double Progression (Reps → Weight) · 10–15 repsRest 90 sec
3 × 12
sets × reps
hanging leg raise
Rep ProgressionRest 60 sec
2 × 13
sets × reps
Shoulders & Arms
8 exercises · 25 sets · ~1h 1min
barbell overhead press
Double Progression (Reps → Weight) · 6–10 repsRest 2 min
4 × 8
sets × reps
dumbbell lateral raise
Double Progression (Reps → Weight) · 12–20 repsRest 60 sec
4 × 15
sets × reps
dumbbell reverse fly
Double Progression (Reps → Weight) · 15–20 repsRest 60 sec
3 × 17
sets × reps
ez barbell curl
Double Progression (Reps → Weight) · 8–12 repsRest 60 sec
3 × 10
sets × reps
dumbbell hammer curl
Double Progression (Reps → Weight) · 10–15 repsRest 60 sec
3 × 12
sets × reps
barbell lying triceps extension skull crusher
Double Progression (Reps → Weight) · 8–12 repsRest 60 sec
3 × 10
sets × reps
cable pushdown (with rope attachment)
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
3 × 13
sets × reps
cable kneeling crunch
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
2 × 13
sets × reps
Legs
7 exercises · 22 sets · ~1h 4min
barbell squat
Double Progression (Reps → Weight) · 6–10 repsRest 3 min
4 × 8
sets × reps
barbell romanian deadlift
Double Progression (Reps → Weight) · 8–12 repsRest 2 min
3 × 10
sets × reps
sled 45° leg press
Double Progression (Reps → Weight) · 10–15 repsRest 2 min
3 × 12
sets × reps
lever lying leg curl
Double Progression (Reps → Weight) · 10–15 repsRest 90 sec
3 × 12
sets × reps
walking lunge
Rep ProgressionRest 90 sec
3 × 11
sets × reps
lever standing calf raise
Double Progression (Reps → Weight) · 12–20 repsRest 60 sec
4 × 15
sets × reps
cable kneeling crunch
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
2 × 13
sets × reps
Chest & Back
7 exercises · 22 sets · ~58 min
barbell bench press
Double Progression (Reps → Weight) · 6–10 repsRest 2 min
4 × 8
sets × reps
pull-up
Rep ProgressionRest 2 min
4 × 8
sets × reps
Not yet possible unassisted: Choose assisted pull-up.
dumbbell incline bench press
Double Progression (Reps → Weight) · 8–12 repsRest 90 sec
3 × 10
sets × reps
barbell bent over row
Double Progression (Reps → Weight) · 8–12 repsRest 90 sec
3 × 10
sets × reps
dumbbell pullover
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
3 × 13
sets × reps
cable seated row
Double Progression (Reps → Weight) · 10–15 repsRest 90 sec
3 × 12
sets × reps
hanging leg raise
Rep ProgressionRest 60 sec
2 × 13
sets × reps
Shoulders & Arms
8 exercises · 25 sets · ~1h 1min
barbell overhead press
Double Progression (Reps → Weight) · 6–10 repsRest 2 min
4 × 8
sets × reps
dumbbell lateral raise
Double Progression (Reps → Weight) · 12–20 repsRest 60 sec
4 × 15
sets × reps
dumbbell reverse fly
Double Progression (Reps → Weight) · 15–20 repsRest 60 sec
3 × 17
sets × reps
ez barbell curl
Double Progression (Reps → Weight) · 8–12 repsRest 60 sec
3 × 10
sets × reps
dumbbell hammer curl
Double Progression (Reps → Weight) · 10–15 repsRest 60 sec
3 × 12
sets × reps
barbell lying triceps extension skull crusher
Double Progression (Reps → Weight) · 8–12 repsRest 60 sec
3 × 10
sets × reps
cable pushdown (with rope attachment)
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
3 × 13
sets × reps
cable kneeling crunch
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
2 × 13
sets × reps
Legs
7 exercises · 22 sets · ~1h 4min
barbell squat
Double Progression (Reps → Weight) · 6–10 repsRest 3 min
4 × 8
sets × reps
barbell romanian deadlift
Double Progression (Reps → Weight) · 8–12 repsRest 2 min
3 × 10
sets × reps
sled 45° leg press
Double Progression (Reps → Weight) · 10–15 repsRest 2 min
3 × 12
sets × reps
lever lying leg curl
Double Progression (Reps → Weight) · 10–15 repsRest 90 sec
3 × 12
sets × reps
walking lunge
Rep ProgressionRest 90 sec
3 × 11
sets × reps
lever standing calf raise
Double Progression (Reps → Weight) · 12–20 repsRest 60 sec
4 × 15
sets × reps
cable kneeling crunch
Double Progression (Reps → Weight) · 12–15 repsRest 60 sec
2 × 13
sets × reps
This hitPR version uses the six-day Level I split from Arnold Schwarzenegger and Bill Dobbins’ "The New Encyclopedia of Modern Bodybuilding" in the fully revised Simon & Schuster edition as its starting point. Exercise selection, set volume, and progression have been deliberately changed for hitPR; this is not a detailed reproduction of the book program. hitPR is not affiliated with Arnold Schwarzenegger, Bill Dobbins, or Simon & Schuster.
The New Encyclopedia of Modern BodybuildingTalk to your doctor before starting a new training program, especially if you have pre-existing conditions or haven't trained in a while. Start lighter than you think — good technique always comes before heavy weight.
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