Arnold's 4 day Training Split!
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- Опубліковано 11 вер 2024
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Arnold's 4 day Training Split! - Old School Mass Gain
#workout #gym #oldschool #goldenera #gains #chest #chestworkout #biceps #bicepsworkout #back #backworkout #arnold #schwarzenegger #arnoldschwarzenegger #hardwork #lou #louferrigno #triceps #quads #legday #chestday #backday #armworkout #fulldayofeating #protein #proteins #carbs #cardio #fatloss #massgain #oldschoolmassgain #peterkhatcherian #bodybuilding #beachbody #shredding #cutting #bulking
All of my programs can be found below!
Build mass using my 5 day old school bodybuilding program payhip.com/b/4QPK
* Bodybuilding Diet eBook and Audiobook*
payhip.com/b/eYwvS
Build massive arms using proven old school bodybuilding training methods
payhip.com/b/yu73c
USE CODE: LAUNCH25 For 25% off Old School Arm Training Program
Join the Old School Mass Gain Membership Program
clika.pe/l/14212/87013/
Online Coaching Program Here payhip.com/b/U3DY
*Download My FREE Fat Loss Cardio Guide Here: payhip.com/b/DScG8
Follow me on Instagram: Jakked
Send me an Email: PeterKhatcherian@gmail.com
Visit my website: www.OldSchoolMassGain.com
What was Tom platz off season routine
I literally found all your programs for free
Workout Summary.
Monday - Legs. Chest. Abs.
LEGS - ( squats, leg extensions, calf raises)5 sets8 - 15 reps
CHEST - (flat barbell bench, flat barbell fly.) 5 sets 8-10 reps
ABS
Tuesday- Shoulders. Back. Arms.
SHOULDERS - (Press behind the neck, DB side lateral raises) 5 sets, 8-10 reps.
BACK- ( behind neck chin ups, Bent over barbell row) 5 sets. 10-12 reps.
ARMS - (bb/ db curls, incline db curls) (French press, laying tricep ext) 5 sets. 10-12 reps.
Wednesday -
Thursday - Legs. Chest. Abs.
LEGS - ( squats, leg extensions, calf raises.) 5 sets8 - 15 reps
CHEST - (flat barbell bench, flat dumbbell fly.) 5 sets 8-10 reps
ABS
Friday - Shoulders. Back. Arms.
SHOULDERS - (Press behind the neck, DB side lateral raises) 5 sets, 8-10 reps.
BACK- ( behind neck chin ups, Bent over barbell row) 5 sets. 10-12 reps.
ARMS - (bb/ db curls, incline db curls) (French press, laying tricep ext) 5 sets. 10-12 reps.
Saturday -
Sunday -
Can pick 5th day to target weak body part if needed.
didnt he also also train forearms with abs?
not flat barbell fly but flat dumbell fly
bro's alegend fr
Apparently hamstrings don't exist
@@Loke... i seen my forearms grow more with weighted pullups🔥
Can you please set the master volume of the videos a bit louder? My phone is always maxed out and it's still a bit soft.
Thanks for letting me know. Will do 💪🏻
Maybe it's your phone? I can hear perfect at 1/4 max volume
@@immasuperboss it is significantly lower than the ad before. I had to rewind because of my Keurig covering over it
Bro same here.
I thought my earphones were bad
Same i hear it well
Great video Peter, nicely explaining the reality of intensity vs volume, I ramp the weight up over 4 sets and use your 5 day mass program, I'm gaining at 52 years old 💪
Thanks for your insight and knowledge. You really help people out for nothing in return...you deserve much respect and hopefully much money 👍
I appreciate the support. Thank you 💪🏻
1 year ago i started doing the same workout and got crazy measurments, some told me its too much yet ive been seeing results since, even still getting stronger, didnt even know arnold did this. This just proves as soon as you are getting stronger it works for you.
Do you recomend this to a intermediate 1 year working out?
Doing kickboxing too 1 day a week
@@Janss1234 well this is good if you are getting serious about getting big, but with kickboxing you might want to adjust your schedule, when i did boxing i would do chest,biceps,legd next day and than day after back shoulders and triceps. Thats becoise boxing is taxing on shoulders.
That aside my workout is based on me alone although i was suprised how similiar it is to arnolds.
This is copy pasted what i do, i switch stuff depending on what i want to PR and get better at, and thats usually what i do first and other things aim to be the same or better if possible.
Monday:
1.chest dumbells:
10. 16 20. 30. 40. 40
12. 12. 12. 12 12 8.
2.chest upper Dumbells:
20. 26. 30. 30
12. 12. 10. 9
3.Biceps extended:
10. 14. 14.
12 11 10
4.Biceps dumbells:
14kg. 14kg.
11 10
5.Biceps brachiali:
10 17.5. 17.5
12. 12. 12
Propadanja 25. 20. 15
Legs
6.Extension 1 leg:
10. 20. 35. 35
12. 12. 11. 10
7.leg loza 1 leg:
10. 15. 20
12. 12. 12
8.bulgarski 1 leg:
10. 20. 26. 30.
12. 12. 10. 10
Trapez:
10 16. 20. 24
16. 16. 16. 16
Thuesday:
1.wide back:
20. 40. 60. 65. 65
12. 12. 12. 10. 10
2.narrow back sipka:
60. 80. 90
12. 10. 8
3.rows:
30. 40. 40
12. 12. 12
4.down back
0. 5
12. 12
5.shoulder side:
4. 8. 8
12 12 12
6.shoulder press:
16. 20. 24. 24.
12. 12. 10. 8
7.shoulder back:
2. 4. 6. 6
12 12. 12. 12
7.5. srednje s dve:
8kg
12
8.triceps dumbell 1 arm:
10. 14. 12
12. 8. 9
9.triceps machine:
10. 30. 50. 50
12. 12. 12. 12
10.triceps down push:
20. 30. 20
12. 12. 20
11.forearm upside:
5. 7.5. 7.5(skvrceno)
12 12. 9
12.podlaktica downside up part:
10. 20. 27.5
12. 12. 12
13.forearm downside down part:
15. 17.5
12. 12
14.forearm rising:
5. 15. 22.5.
12. 1. 1.
Wendssay:
1.wide grip biceps:
20. 30. 42.5. 42.5
12. 12. 12. 11
2.narroe grip biceps:
40. 40.
10 10
3.brachialis hammer:
14. 14
11. 10
4.incline chest dumbells: flexaj
16 20. 26. 30. 30
12. 12. 12. 12 10
5.flat chest bucice:
20. 26. 30. 36. 36
12. 12. 12. 8. 9
6.propadanja:
17 15
7.loza masina 1 leg:
10. 15.
12. 12
8.bulgarski:
10. 16. 20
12. 12. 10
9.leg extension 1:
10. 20. 25
12. 12. 12
10.listovi waka waka
11.trapez:
12. 16 20. 20
16. 16. 16. 16
Friday:
1.shoulders side :
4kg. 8kg. 10kg
12 12 8.
2.shoulder military press dumbel:
10kg. 16kg. 20kg. 24kg. 24
12. 12. 12. 10. 10
3.shoulders back:
2 4kg 6kg
12 12. 12
4..rows:
40kg. 45kg 50
12. 12. 12
5.nack wide grip:
60 Kg 60
12 11
6.back neutral grip:
60kg. 80
12. 10
7.Triceps machine:
10kg 30 40. 55. 55
12 12. 12. 12. 12
8.Triceps up dumbel 1 arm:
10kg. 12. 12
10. 11. 10
9.forearm downsude up part:
10kg. 15. 17.5
10. 12. 12
10.forearm downside doen part:
15. 22.5. 22.5
12. 12. 12
11.forearm up:
5kg. 7.5kg.
12. 11
12.forearm rising:
5. 7.5. 15. 20
12. 12. 1. 1
13.Podlaktica pronator:
10. 15. 20
12. 12. 12
14.Podlaktica za nazad:
5. 7.5
12. 12
@@veteran673 thanks bro, what split did u use when you pràcticed boxing? Or some split u recomend to me
What kind of measurements are we talking about?
@@BryceBehr in 2 months it was 4cm in shoulders,3 cm in chest and 1cm in arms. Mind you im at pretty intermediate stage for i have to do everything perfectly and consistently, writing down everything in order to grow.
My around my shouldrs its 125cm relaxed, around chest its 110 relaxed and 116 flexed, arm/biceps is 41cm flexed and forearm is 38 flexed(measured in armwrestling style, check how they measure it if u want). And this way i made for myself above keeps getting me stronger still so should be growing still.
Monday and Thusday split: Chest, legs and abs
Me: Best i can do is chest
"optimal" is the new shitty word to justify not experimenting by yourself and know how far you can go ! Love the content thx Peter
Exactly, it takes time to find what is "optimal" for you
I tried this. The leg/chest day is amazing. It's gives you a mini pump in the chest so you can start instantly.
@John Doe squats. I'll do all my leg exercises before going into chest.
I'm cracking up at the Jeff Nippard pic haha
Hahahah pete throwin a jab 😂
Can I just do 2 warm up sets at 60% and 80% and then just one all out set? I do lumberjack work and carry big logs and branches everyday. Just want to be safe on my recovery!
Thanks, Jhonny.
You're a wealth of knowledge man, thanks for helping me on my fitness journey.
Hey, just discovered the channel and loving it! Do you have sources for this information? Like articles etc. I've only seen Arnold recommend the 6 day progs from everyone from beginners to competitors in the encyclopedia
Optimal? Who cares, as long as it works.
It may be just me, but all those "optimal" training program Videos on YT seem to add just more confusion and complicate things unnecessarily.
Who cares if a Training program gives you 5 or even 10 percent more growth, if you can't keep on doing it in a long term, because it's too complicated, gives you too little time for recovery or it just isn't fun to do.
I value personal experience by athletes (pros,or hobbyist) over "scientific" studies made with people who haven't done any training in their lives before.
This
Definately old school. No hamstring or posterior chain training.
Haha love the diss of Jeff with his eternal muh science!
Lol
I’m surprised there’s no hamstring work, other than the indirect work from the barbell row. I’ve noticed in a few other “Old School Workout” videos that there’s a lack of hip hinges. Is there a reason for this?
Probably just a lack of knowledge tbh
Also Arnold (or most bodybuilders of that era to be honest) is not known for his legs, much less his hamstrings.
All of u natural lifters focus on intensity over volume means intensity low weigh means your max -10pounds and control the negative and only do basic exercises and do this too see visible changes in 3 months ❤
Been adding weighted dips and im progressing with mass and strength.
One min and 30 secs of rest in between every set.
4-6 sets of 6-10 dips
Then with push up bars
3 sets of deep weighted push ups
Then 1-3 sets up of un weighted any kind of push ups.
It’s missing leg curls in the video, the original program had leg curls
Love these type of videos
Would you share some other 4days old school splits more sir?
Can you do a video of old school techniques for fat loss while increasing strength?
Good content. Thanks for putting this stuff out. Can I ask that you turn up the audio a bit? I watch on my laptop with my volume control on full, and it can be challenging to hear you.
Really well made video. What I imagine to be interesting too is the 3 day full-body workout plan that Steve Reeves did!
It always seems impossible until it’s done. 🙌
2:59 you say he’s doing 29 sets for his legs but the graphic only shows 3 exercises and 15 sets total. What am I missing? Thanks
chester yorton routine are great so
Chest, Shoulders, Tríceps
Back, Biceps, Legs
Abs and Calves
Repeat
Been following Lee Haneys training for a while now and really enjoying it and seeing results its basic and effective not sure why people don't talk about him more he's literally oneof the best ever and imo the goat
could you write the routine here?
'Not Optimal' HAHAHAHAHA Love it!
This one was good, i think. Thanks.
I got the Arnold chest back superset workout from somewhere and do it at least once a week
Arnold was on a ridiculous amount of gear so of course it wasn't too high volume for him. This would be too much for pretty much anyone who's natural.
he was on gear. but not in a ridiculous amount as like now
I only wonder- no super setting ? No dropsets ?
really nice vid!
I might adopt this type of program. Been doing a bro split for most of my years training and upper lower just wasn’t doing it for me. I’ve tried to do ppl but it’s impossible for me to be in the gym 6x a week and almost impossible for 5x a week also
I've been running it for a month good workout depending on how busy the gym is this could take some time to finish.
Hello I’m potentially interested in the monthly membership programme . Could I have some info on types of workouts that would be included every 6 weeks please ? Tia
Great content! Would appreciate your thoughts on 3 day full body or four day split similar to split in this video for building that BASE MUSCLE MASS. Been lifting for 20 plus years but am definitely STILL NOOB. Thanks again for all the content 🤙🤙
Over training is under eating and under sleeping
TOP Channel Thanks 🇧🇷🇧🇷🇧🇷
Bro can we do dumbbell bench press in place of barbell bench press
I think thats not an issue. People workout with what they have. Keep working bro
What about hamstrings?
You didn’t mention what the ab and forearm exercises are for Monday
I do push pull leg….I might mix it up with this
I'm actually on a similar split and I recover faster
Is not as bad as it seems
Squats,
Bulgarian
calves
Inclines
Then high inclines
Then abs
Following day
DLIFT
Bent rows
Kettle bell swings
DB or kettlebell rows
Upright rows ss rear delt bands
Tibia raises ss with wrist curls
Then arm and abs day
Then back to repeat
With Sligh variations
and angles .
The idea Is to hit the whole body 4 times week exception of that arm day
Making it a 5th and break from both full body workouts.
I'm not huge by no means as I'm 6' 2 @ 210 -216lbs ,I go heavy when I can and very moderate when not ,focusing on stretch and contraction for up to 20 reps ,im 37 and just want to be in shape ,but I wish hard I knew all this in my early 20s ,I been back at it for about 3.5 years and loving it
Improve Audio gains bro
Arnold is great
That’s weird he didn’t do deadlifts or RDLs. Nothing for hamstrings or rear delts
45 sets is easier to do when your on gear and recuperate faster and start all over again.not a good idea for naturals that’s how major injuries happen.
Did you even watched the video??
His leg workout didn't include hamstrings?
Pretty good routine. I also enjoy paring quads with chest and hams with back instead of just a huge leg day.
Where do you train Hams with back?
@@flavianilie-dt9tt It’s your preference. In this case I’d do stiff leg deadlift or deadlift as my last back workout, and super set that with Leg Curls. Then you can do Reverse Lunges and Calf Raises as your last super set.
Good old Push/Pull workout split, it’s amazing
@@corenko Indeed. It’s a balance program and how I first learned to train. Though I enjoy every training so much I run every type of split depending on my goals.
👍🏽 for the algorithm
I am doing my cut what split should I do currently full body should I change anything or just do a small deficit
Can anyone please explain why this workout has no hamstring exercises involved as I would like to try it out thanks
Where did you find this program
I'm kind of sick of that phrase used to often today "trust the science." If a guy is getting results, screw trying to figure out why it works, just adopt their methods for a period, and make modifications of your own as you experiment. The only thing a scientific study can claim, is that they tried a certain thing with a certain population and make conclusions from observations. A study has limitations, it isn't everybody on the planet, and some people have really stupid conclusions too. Arnold didn't get to where he was because of scientific studies necessarily, he experimented a lot and tried several different things.
Steve Reeves would workout full body then rest two days between each workout session.
The best and only split you should do is the one I made up. 1. Back and chest. 2. Shoulders and arms. 3. Legs. 4 push. 5 pull. 6 legs. If you don’t do that you’re a suck
Hey Peter, I work at night so I noticed that I need more time to recover from workouts. So I started one day on and one day off strategy. Like Monday workout, Tuesday off. What do you think?
I think that’s an excellent way to train 💪🏻
@@PeterKhatcherian hey Peter i tried the technique of 21's reps (7 lower half,7upper half 7 and 7 full range of motion ) and stretched between sets. My muscles pumped super fast and grow bigger,fuller and rounder
Where do you get this information from?
I don't mean to sound condescending or anything like that, I'm genuinely interested. I love your videos 💪
I've read is encyclopedia of modern bodybuilding and in that one he clearly recommends that beginners train each body part first twice and then eventuell 3 times. He later do recommend to use the famous Arnold split with progressively more and more "intensity techniques". You said he only uses this for competition? In his book he recommends these programs for mass building.
I honest to god don't mean to sound rude, I'm just genuinely curious and want to know your thoughts on this, much love.
He spoke about the 4 day split in his book “education of a bodybuilder”
I dont have access to heavy dumbells so no flies for chest. To do a stretching exercise for the pecs i've been doing really deep dips since my elbows allow it.The stretch feels good so I plan to keep doing it. Any better options or should i go with feel?
Get rings and do ring flies
u typed chin up but u did pull up
pyramiding sets is powerlifting I don't do that anymore!
So Monday Chest then the next day shoulders? Damn... lol
its not really too bad your shoulders typically recover faster as they are smaller muscles compared to the chest now if was the other way around then I would be like damn I did this routine back in the day its really an awesome routine in my experience
If you dont feel like pressing in shoulder day do side laterals and wide upright rows. That should work
If i ran this program, what should i do with hamstrings? Because this is only a quad focus split..if someone can help..please! 🙏🏼 Bcs i don't want to sacrifie my hams, but if i add them on this program, it would be killing
Squats then chest!!!
arnold early on also did shock routines.super high volume for this or that body part...as reported in education of a body builder..arnold seem to have little regard for weigh, just an observationt.....to bad his full chest routine wasnt filmed...i do believe he dogged some sets which i did not contemplate yrs ago ..
So for example could you do something like this for every exercise if set 5 is my hardest set, for example this being bench press?
Set 1=70KG
Set 2=72KG
Set 3=75KG
Set 4=77KG
Set 5=80KG
Another example could be
Set 1= 60Kg
Set 2= 65
Set 3= 70
Set 4= 75
Set 5= 80KG this way u have 20kg jump between set1 n set5 instead of the 10kg between set1 n set 5 in the original example to work with, thus this will give u lighter ramping sets so u can focus on hitting the top set without burning out to early.
Nothing for hamstrings
For how many weeks do we have to follow this routine....??
6 months to a year bro. Stay consistent till you add a significant amount of muscle
I see you're always bringing up Arnold Schwarzenegger... I don't do anything Arnold Schwarzenegger... Arnold Schwarzenegger was integrating powerlifting with bodybuilding.... that's two different Cups of Tea!!
No direct hamstring work
Hamstrings?
Whats the best way to build mass as a natural tho?
Keeping it simple always works
Did he superset or no?
Gem
💪🏻💪🏻
You look like Joe Defranco with hair..😅😅
But remember when your roided up you can recover from all that volume
Do you have an example full body beginner workout video?
Did he hit hamstrings directly?
@Old Skool Bodybuilding Routines do you think that leg curls are enough for stimulating growth? I only do them, but i think that it wouldnt hurt if i incorporated bulgarians
I am sorry to say but Arnold was on gear so everything he "thinks" is the way.... Well old school bodybuilders where on gear.
@Old Skool Bodybuilding Routines I really love your channel and I use alot of your advices.. But this training spilt for me is for a guy on gear. My reason: You always mention Old School bodyboulders... BUT they where all on gear. they coould train like they wantet and it would produce results fast.. For a natty... it would take years to get results.
He never worked, hams?!!
BULKING/CUTTING VIDEO 😅😂
Results is what matters. You can workout all you want. However you want, and you will never look like Arnold. The word needs to get out. BTW- that goes out to over 90% of the worlds population. On or off roids...peace!
How do you do a behind the neck chinup 🤪
It's simple....neck below the bar.
@@karanraghavan7731 not sure if you are serious but chin ups are done with an underhand grip 😊
No disrespect, a few of your other videos i watched were great, but i closed this one as soon as i saw chest+legs together and that too twice a week. I may be wrong but its not the best for muscle "Gain" for beginners i think. And that too natural ones.
Those are two huge muscle groups, and one is exhausted after lets say 2-3 exercise of anyone of these, and then hitting the other one, sorry, not possible 🤣
None taken but if you watched the rest of the video I covered that exact point. 💪🏻
So it comes down to the old school guys not having the advanced knowledge and science we had today. If they had Arnold wouldn't of been doing all the junk volume in these workouts
Why do you skip the negative on all your reps?
People are so stupid with “over training this over training that” you have remember people when u lift weights your doing a form of cardio.
No such thing as overtraining a muscle.. IE women train legs / glutes every single day week in week out. 🤔 if it was such thing overtraining these women wouldn’t be able to walk
Why i gain more muscle with pull ups dips and no with weights ...
?
Before years the weight training it was my stable and i love them but i nevver get bigger with weights only with calisthenics..... Its crazy i cant explain this
Calisthenics are very good, wheighted Pull Ups, wheighted dips, they are King
What’s your workout routine ?
Are you natural?
👌👍💪💯
Ugh this guys just an Arnie fan boy
If you're using gear. It's very difficult to overtrain. Even if you're not I still don't think it's that easy to over train.
3 muscles in one workout is too long and very boring. Two muscles max in a workout
Srbija
What about neck? It urks me that body builders neglect their neck. Skinny chicken neck and huge muscles looks dumb compared to real athletes.
Gymnasts, wrestlers, even boxers have strong necks. Lots of body builders have little twig-sized necks....
you forget to mention that this works mostly when youre on GEAR.. not as a natty
in terms of recovery it works better
So what works for nattys? Educate us, please
Lol pussy this works for anyone with testicles
@@krystofodehnal9448 he just wants any excuse he can find. I'm so sick of people on the internet saying they can't do a workout without steroids lol I worked a hard, heavy physical labour job and hit the weights 6 days a week and I made gains without bullshit gear. Grow some balls boys the men of the past are rolling over in their graves
@@007rosco Well said
Would not do this without gear
I bought your 5 day, diet, and arm programs this week. VERY GOOD INFORMATION. WORTH EVERY DOLLAR . You have a client for life
- halfguardjedi