Full program explanation: https://youtu.

be/G3bxXw-sb40
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DR. SWOLE'S ARNOLD SPLIT PROGRAM (MODERATE VOLUME v2)

CHEST/BACK 1 SETS REPS SHOULDERS/ARMS 1 SETS REPS LEGS 1 SETS REPS

Bench press 3 2x5-8, 1x6-10 Machine overhead pres 3 6-10 Squat 3 2x5-8, 1x6-1
Smith machine row 3 6-10 EZ bar curl 3 6-10 Barbell hip thrust2 6-10
Machine pulldown 3 10-15 Cable overhead extensi3 8-12 Leg press 3 8-12
Dumbbell lateral rai3 8-12 Cable upright row 4 6-10 Leg press calf ra5 1x8-12, (7x3-
Machine fly 3 10-15 Bayesian curl 3 12-20 Leg curl 3 10-15

Sets per workout: 15 Sets per workout: 16 Sets per workout16

MUSCLE GROUP SETS PER WEEK

Quads 14
Glutes/hamstrings 10
Chest 12
Back 15
Side delts 14
Biceps 12
Triceps 9
Calves 10

If you want Dr. Swole to write you a custom hypertrophy program: 1. Follow me on IG (@dr_swole) 2. DM me "PROGRAM" and I'll let you know my rates
 CHEST/BACK 2 SETSREPS SHOULDERS/ARMSSETS REPS LEGS 2 SETS REPS
Incline smith mac 3 6-10 Close-grip bench pre3 6-10 Barbell back extens 3 6-10
Cable row 3 6-10 Hammer curl 3 6-10 Hack squat 3 8-12
Chest-supported r 3 8-12 Cable pressdown 3 8-12 Bulgarian split squat2 8-12
Machine lateral ra 3 12-20 Cable curl 3 10-15 Leg extension 3 10-15
Dumbbell pullover 3 10-15 Cable upright row 4 10-15 Machine calf raise 5 1x10-15, (7x3-5)

Sets per workout: 15 Sets per workout: 16 Sets per workout: 16

M me "PROGRAM" and I'll let you know my rates!