If you’ve ever wanted to train like Arnold but felt limited by Planet Fitness equipment, you’re not alone. The good news? With some smart adjustments, you can run a PF-friendly Arnold mass routine and still pack on serious size and strength.
Here’s how to take Arnold’s classic 6-day split and make it work with the machines, Smith racks, and dumbbells available at PF. Plus, we’ll walk through a progression strategy so you can keep growing even when the dumbbells top out at 75 lbs.
🏋️ Arnold’s 6-Day Split (Planet Fitness Edition)
Arnold trained six days per week, alternating between chest/back, shoulders/arms, and legs, hitting each body part twice. Here’s the PF-friendly version:
Day 1 & 4: Chest + Back
- Smith Machine Bench Press – 4×8–12
- Incline Dumbbell Press – 4×8–12
- Dumbbell Fly (Flat or Incline) – 3×10–15
- Assisted Pull-Up (Weighted if Possible) – 4×8–12
- Smith Machine Bent-Over Row – 4×8–12
- One-Arm Dumbbell Row – 4×8–12
- Lat Pulldown (Wide Grip) – 3×10–12
Day 2 & 5: Shoulders + Arms
- Smith Machine Overhead Press – 4×8–12
- Dumbbell Arnold Press – 4×8–12
- Dumbbell Lateral Raise – 3×12–15
- Dumbbell Barbell Curl (sub: DB Curl) – 4×8–12
- Incline Dumbbell Curl – 4×8–12
- Rope Pressdowns – 4×10–12
- Overhead Dumbbell Extension – 4×8–12
Day 3 & 6: Legs
- Smith Machine Squat – 4×8–12
- Dumbbell Step-Ups or Bulgarian Split Squat – 4×10 each leg
- Leg Press – 4×10–12
- Leg Curl Machine – 4×10–12
- Smith Machine Stiff-Leg Deadlift – 4×8–12
- Seated Calf Raise (Smith Hack) – 4×12–20
- Standing Calf Raise (Machine or Smith) – 4×12–20
📈 Progression Strategy
Arnold’s success wasn’t just volume—it was progressive overload. Here’s how to keep growing in the PF environment:
1. Standard Progressive Overload (Weeks 1–6)
- Add weight whenever you can complete the top of the rep range with good form.
- If capped by equipment (like DBs), move to tempo or volume increases.
2. Double Progression (Weeks 6–12)
- Work in a rep range (8–12). Start at the low end and add reps weekly until you hit the high end, then increase weight.
3. Intensity Techniques for PF Limits
- Tempo Training: 3–4 sec negatives.
- Rest-Pause Sets: Short rests mid-set.
- Drop Sets: Step down weights without rest.
- Supersets: Pair movements (e.g., lateral raise → Arnold press).
- High Rep Burns: Go 15–20+ reps on capped weights.
4. Weekly Volume Progression
- Start with 3 sets per exercise.
- Add 1 set every 2–3 weeks until you reach 5.
5. Periodization (12-Week Example)
- Weeks 1–4: Straight sets, add weight weekly.
- Weeks 5–8: Increase volume + drop sets.
- Weeks 9–12: Add intensity techniques (rest-pause, tempo, supersets).
⚡ MooseFit Final Word
You don’t need a hardcore Venice Beach gym to train like Arnold. With smart tweaks, the Arnold Mass Routine can thrive inside Planet Fitness. Focus on form, push close to failure, and apply progressive overload—even with dumbbell caps and Smith machines.
Stay consistent, track your lifts, and you’ll build serious size.
Have questions or a advise to help someone, leave a comment.
