All routines
Day 1
Day 2
Day 3
Day 4Day 5Day 6
Arnold Split (Dumbbell Edition)
Six days on, one off — dumbbell-friendly upper/lower split.
Day 1 Chest/Back · Day 2 Shoulders/Arms · Day 3 Legs · Day 4 Chest/Back · Day 5 Shoulders/Arms · Day 6 Legs · Day 7 Rest (cadence-driven). Ported from the workout-proto2 prototype.
6workouts. Pick a day to start — each plays with the routine's music and backgrounds.
Day 1Chest & Back (A)
Day 1 of the Arnold split
~43 min
Day 2Shoulders & Arms
Day 2 of the Arnold split
~42 min
Day 3Legs & Lower Back
Day 3 of the Arnold split
~55 min
Day 4Chest & Back (B)
Day 4 of the Arnold split
~40 min
Day 5Shoulders & Arms
Day 5 of the Arnold split
~39 min
Day 6Legs & Lower Back
Day 6 of the Arnold split
~43 min