training days each week
Chest + back / shoulders + arms / legs
workout plan.
Advanced · 6 days per week. The classic Arnold-style split, repeated twice for high frequency and dense sessions. Use it as written or change every exercise in the Setz workout builder.
Try this split in Setza high-volume antagonist bodybuilding routine
Keep the order flexible around recovery.
Every day.
Every exercise.
This is a practical starting point, not a locked prescription. Keep the structure long enough to compare performance, then adjust volume and exercise choice to match your recovery and equipment.Chest + back A
- Barbell Bench Press
- Pull-Up
- Incline Dumbbell Press
- Barbell Row
- Cable Fly
- Lat Pulldown
Shoulders + arms A
- Standing Overhead Press
- Dumbbell Lateral Raise
- Rear Delt Fly
- Barbell Curl
- Cable Triceps Pushdown
Legs A
- Back Squat
- Romanian Deadlift
- Leg Press
- Lying Leg Curl
- Standing Calf Raise
Chest + back B
- Incline Barbell Bench Press
- Chest-Supported Row
- Machine Chest Press
- Seated Cable Row
- Pec Deck
- Lat Pulldown
Shoulders + arms B
- Machine Shoulder Press
- Cable Lateral Raise
- Face Pull
- Hammer Curl
- Cable Overhead Extension
Legs B
- Hack Squat
- Barbell Hip Thrust
- Bulgarian Split Squat
- Leg Extension
- Seated Leg Curl
Run the split.
Beat your baseline.
Repeat comparable work.
Keep the main movements stable enough that weight, repetitions, and set volume mean something from one session to the next.
Make one clear move.
Add a clean repetition, use a small weight increase, or complete more useful work without letting technique collapse.
Review the whole week.
Use the Setz muscle overview to catch training gaps that one strong lift or one hard workout can hide.
Make the plan
repeatable.
Is this Chest + back / shoulders + arms / legs plan good for advanced lifters?
It is designed as a advanced starting point. Exercise technique, recovery, and available training time still decide whether the weekly workload is appropriate for you.
How long should I follow this workout split?
Keep the core structure stable for several comparable weeks. Change the plan when your schedule, recovery, equipment, or training goal changes—not because one workout felt unusually easy or hard.
How does Setz track progress on this plan?
Setz brings the previous weight and repetitions into each set, compares the completed volume, saves the workout baseline, and shows muscle-group coverage across the week.