logo
BoostcampPNG
5.0
(1 rating)

Program Description

Prepare to elevate your training with the Y3T Arnold Prep program, designed for serious lifters ready to push their limits. Over the course of one week, you'll engage in five intense sessions that target every muscle group with a focus on bodybuilding techniques. Expect a blend of barbell, machine, and bodyweight exercises, meticulously crafted to build strength and sculpt your physique. Each workout lasts approximately 120 minutes, ensuring you maximize your time in the gym while honing your skills for peak performance. Embrace the challenge and get ready to transform!

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    120 minutes
  • Created
    Dec 20, 2025 08:52
  • Last Edited
    Dec 29, 2025 03:12
Muscle Engagement
Front
Back
MuscleSet
Abs
16.4%
Upper Back
12.6%
Lats
10.9%
Quadriceps
10.9%
Hamstrings
10.9%
Biceps
9.8%
Glutes
9.8%
Lower Back
3.3%
Forearms
2.2%
Middle Delts
2.2%
Calves
2.2%
Adductors
2.2%
Cardio
2.2%
Front Delts
1.6%
Rear Delts
1.6%
Triceps
1.1%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Hack Squat
1
-
3
Leg Extension
1
-
4
Lunge (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Stiff Leg Deadlift (Dumbbell)
1
-
7
Hip Thrust (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2
Wide Grip Lat Pulldown
1
-
3
T-Bar Row
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
Single Arm Row (Dumbbell)
1
-
6
Bicep Curl (EZ Bar)
1
-
7
Seated Dumbbell Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Rear Delt Fly (Dumbbell)
1
-
4
Shrug (Barbell)
1
-
5
Seated Calf Raise
1
-
6
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Cardio (LISS)
1
-
3
Abs Crunch (Weighted)
1
-
4
Abs Crunch (Bodyweight)
1
-
5
Reverse Abs Crunch (Bodyweight)
1
-
6
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
-
2
Wide Grip Lat Pulldown
1
-
3
T-Bar Row
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
Single Arm Row (Dumbbell)
1
-
6
Bicep Curl (EZ Bar)
1
-
7
Seated Dumbbell Curl
1
-
8
Abs Crunch (Weighted)
1
-
9
Reverse Abs Crunch (Bodyweight)
1
-
10
Abs Crunch (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Hack Squat
1
-
3
Leg Extension
1
-
4
Lunge (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Stiff Leg Deadlift (Dumbbell)
1
-
7
Hip Thrust (Machine)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
1
-
2
Abs Crunch (Bodyweight)
1
-
3
Reverse Abs Crunch (Bodyweight)
1
-
4
Abs Crunch (Machine)
1
-
Week 1
1 / 1 Weeks
Day 2
1
Wide Grip Pull-Up
1 Set
-
2
Wide Grip Lat Pulldown
1 Set
-
3
T-Bar Row
1 Set
-
4
Seated Wide-Grip Row (Cable)
1 Set
-
5
Single Arm Row (Dumbbell)
1 Set
-
6
Bicep Curl (EZ Bar)
1 Set
-
7
Seated Dumbbell Curl
1 Set
-
Day 3
1
Lateral Raise (Dumbbell)
1 Set
-
2
Seated Shoulder Press (Dumbbell)
1 Set
-
3
Rear Delt Fly (Dumbbell)
1 Set
-
4
Shrug (Barbell)
1 Set
-
5
Seated Calf Raise
1 Set
-
6
Calf Raise (Leg Press)
1 Set
-
Day 5
1
Wide Grip Pull-Up
1 Set
-
2
Wide Grip Lat Pulldown
1 Set
-
3
T-Bar Row
1 Set
-
4
Seated Wide-Grip Row (Cable)
1 Set
-
5
Single Arm Row (Dumbbell)
1 Set
-
6
Bicep Curl (EZ Bar)
1 Set
-
7
Seated Dumbbell Curl
1 Set
-
8
Abs Crunch (Weighted)
1 Set
-
9
Reverse Abs Crunch (Bodyweight)
1 Set
-
10
Abs Crunch (Machine)
1 Set
-
Day 6
1
Squat (Barbell)
1 Set
-
2
Hack Squat
1 Set
-
3
Leg Extension
1 Set
-
4
Lunge (Dumbbell)
1 Set
-
5
Lying Leg Curl
1 Set
-
6
Stiff Leg Deadlift (Dumbbell)
1 Set
-
7
Hip Thrust (Machine)
1 Set
-
Day 7
1
Abs Crunch (Weighted)
1 Set
-
2
Abs Crunch (Bodyweight)
1 Set
-
3
Reverse Abs Crunch (Bodyweight)
1 Set
-
4
Abs Crunch (Machine)
1 Set
-
Day 4
1
Cardio
1 Set
-
2
Cardio (LISS)
1 Set
-
3
Abs Crunch (Weighted)
1 Set
-
4
Abs Crunch (Bodyweight)
1 Set
-
5
Reverse Abs Crunch (Bodyweight)
1 Set
-
6
Abs Crunch (Machine)
1 Set
-
Day 1
1
Squat (Barbell)
1 Set
-
2
Hack Squat
1 Set
-
3
Leg Extension
1 Set
-
4
Lunge (Dumbbell)
1 Set
-
5
Lying Leg Curl
1 Set
-
6
Stiff Leg Deadlift (Dumbbell)
1 Set
-
7
Hip Thrust (Machine)
1 Set
-