Modified PPL X Arnold
Repeat week after week
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Abs Crunch (Bodyweight) | 5 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 2 | Chest Press (Machine) | 2 | 0 reps |
| 3 | Pec Deck (Machine) | 2 | 0 reps |
| 4 | Lat Pulldown | 3 | 0 reps |
| 5 | Chest Supported Row (Machine) | 2 | 0 reps |
| 6 | Seated Row (Machine) | 2 | 0 reps |
| 7 | Shrug (Dumbbell) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 4 | 0 reps |
| 2 | Leg Extension | 3 | 0 reps |
| 3 | Leg Curl | 3 | 0 reps |
| 4 | Standing Calf Raise | 3 | 0 reps |
| 5 | Abs Crunch (Bodyweight) | 5 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 2 | Pec Deck (Machine) | 2 | 0 reps |
| 3 | Chest Press (Machine) | 2 | 0 reps |
| 4 | Preacher Curl (Dumbbell) | 3 | 0 reps |
| 5 | Hammer Curl (Dumbbell) | 2 | 0 reps |
| 6 | Shoulder Press (Machine) | 2 | 0 reps |
| 7 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 3 | 0 reps |
| 2 | Chest Supported Row (Machine) | 2 | 0 reps |
| 3 | Seated Row (Machine) | 2 | 0 reps |
| 4 | Rear Delt Fly (Cable) | 2 | 0 reps |
| 5 | Shrug (Dumbbell) | 2 | 0 reps |
| 6 | JM Press | 3 | 0 reps |
| 7 | Single Arm Tricep Extension (Cable) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press (Machine) | 3 | 0 reps |
| 2 | One Arm Lateral Raise (Dumbbell) | 2 | 0 reps |
| 3 | Rear Delt Fly (Cable) | 2 | 0 reps |
| 4 | JM Press | 3 | 0 reps |
| 5 | Single Arm Tricep Extension (Cable) | 2 | 0 reps |
| 6 | Preacher Curl (Dumbbell) | 3 | 0 reps |
| 7 | Hammer Curl (Dumbbell) | 2 | 0 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Modified PPL X Arnold is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Modified PPL X Arnold is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Modified PPL X Arnold is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
