Day 1 — Chest & Back
Incline Press: 3×6–8, Chest, Rest: 3–4 min Variations: barbell, machine, or smith machine
Chest Fly: 3×6–8, Chest, Rest: 2–3 min Variations: any variation
Lat Pulldown: 3×6–8, Back, Rest: 3–4 min Variations: cable
T-Bar Row / Inverted Row: 3×6–8, Back, Rest: 3–4 min
Single Arm Row: 3×6–8, Back, Rest: 3–4 min Variations: machine, cable, or dumbbell
Schedule: Chest/Back→
Arms/Shoulders→
Legs→Rest
Arnold Split
Day 2 — Arms & Shoulders
Shoulder Press: 3×6–8, Shoulders, Rest: 3–4 min Variations: machine, dumbbell, or barbell
Lateral Raise: 3×6–8, Side delts, Rest: 2–3 min Variations: cable, machine, or dumbbell
Rear Delt Fly: 3×6–8, Rear delts, Rest: 2–3 min Variations: any variation
Tricep Pushdown: 3×6–8, Triceps, Rest: 2–3 min Variations: any handle
Overhead Tricep Extension: 3×6–8, Triceps, Rest: 2–3 min Variations: any handle
Hammer Curl: 3×6–8, Biceps, brachialis, Rest: 2–3 min Variations: dumbbell
Curl: 3×6–8, Biceps, Rest: 2–3 min Variations: dumbbell, barbell, EZ bar, or preacher
Day 3 — Legs
Barbell Squat: 3×6–8, Quad, glutes, Rest: 3–4 min
Leg Extension: 3×6–8, Quad, Rest: 3–4 min
Leg Curl: 3×6–8, Hamstring, Rest: 3–4 min
Calf Raise: 3×6–8, Calves, Rest: 3–4 min Variations: any variation
Hip Thrust: 3×6–8, Glutes, Rest: 3–4 min
Hip Abductor: 3×6–8, Glutes, Rest: 3–4 min
Hip Adductor: 3×6–8, Inner Thigh, Rest: 3–4 min