IntermediateFree

PPLxArnold

Transform your physique with PPLxArnold: 12 weeks of structured workouts designed to sculpt and define your body, one rep at a time.

Ryan Salcedo · Mar 2026

2athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

7 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

60 min

The purpose of the Push Pull Legs x Arnold lifting program is to maximize muscle growth, strength, and overall athletic performance through balanced, structured training. By separating workouts into push, pull, and leg days while incorporating Arnold-style high-volume upper body sessions, this program ensures each muscle group is trained effectively and frequently. It promotes progressive overload, proper recovery, and muscular symmetry. The split supports strength gains while improving endurance and stability, which can carry over to sports like golf and basketball. Overall, this program is designed to build a strong, aesthetic, and well-conditioned body through disciplined, consistent effort.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12.7%

Abs

12%

Front Delts

12%

Biceps

9.2%

Chest

8.5%

Upper Back

8.5%

Middle Delts

7.7%

Lats

Rear Delts

4.2%

Quadriceps

4.2%

Hamstrings

4.2%

Forearms

2.8%

Glutes

2.8%

Adductors

2.1%

Calves

1.4%

Abductors

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Russian Twist	1	20 reps	@8
		1	25 reps	@8
		1	30 reps	@8
2	Abs Crunch (Bodyweight)	3	20 reps	@8
3	Plank	1	1 min	@8
		1	1.5 min	@8

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	2	8 reps	@10
2	Pec Deck (Machine)	2	8 reps	@10
3	Chest Fly (Cable)	2	8 reps	@10
4	One Arm Lateral Raise (Cable)	2	6 reps	@10
5	Shoulder Press (Plate Loaded)	2	8 reps	@10
6	Single Arm Pushdown	2	6 reps	@10
7	V-Handle Tricep Pushdown (Cable)	2	8 reps	@10

#	Exercise	Sets	Reps	Load
1	Wide Grip Lat Pulldown	2	8 reps	@10
2	High Row	2	8 reps	@10
3	Seated Row (Cable)	2	8 reps	@10
4	Preacher Curl (Machine)	2	8 reps	@10
5	Hammer Curl (Dumbbell)	2	8 reps	@10
6	Bayesian Curl	2	8 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	2	8 reps	@10
2	Leg Extension	2	8 reps	@10
3	Leg Curl	2	8 reps	@10
4	Calf Raise (Machine)	2	8 reps	@10
5	Leg Press	2	8 reps	@10
6	Hip Adductor (Machine)	2	8 reps	@10

#	Exercise	Sets	Reps	Load
1	Tricep Dip (Bodyweight)	2	8 reps	@9.5
2	Overhead Tricep Extension (Cable)	2	8 reps	@10
3	Shoulder Press (Machine)	2	8 reps	@10
4	Lateral Raise (Dumbbell)	2	8 reps	@10
5	Hammer Curl (Cable)	2	8 reps	@10
6	Preacher Curl (Machine)	2	8 reps	@10

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Smith Machine)	2	8 reps	@10
2	Pec Deck (Machine)	2	8 reps	@10
3	Bench Press (Dumbbell)	2	8 reps	@10
4	Mag Grip Lat Pulldown	2	8 reps	@10
5	Seated Row (Cable)	2	8 reps	@10
6	Reverse Pec Deck	2	8 reps	@10

#	Exercise	Sets	Reps	Load
1	Russian Twist	1	20 reps	@8
		1	25 reps	@8
		1	30 reps	@8
2	Abs Crunch (Bodyweight)	3	20 reps	@8
3	Plank	1	1 min	@8
		1	1.5 min	@8

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, PPLxArnold is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 60 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.

PPLxArnold 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

PPLxArnold 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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