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Arnold x upper lower

by Eban B.

Program Description

5 day week Arnold x upper lower

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 27, 2025 05:59
  • Last Edited
    Jun 18, 2025 12:18

Summary

Unleash your inner champion with the Arnold x Upper Lower program! Over the course of 7 weeks, this 5-day-a-week regimen combines upper and lower body workouts designed to build strength and muscle mass. Each session features a mix of classic barbell and machine exercises, ensuring a comprehensive approach to your fitness goals. Perfect for those with a garage gym setup, this program will push your limits and transform your physique. Get ready to elevate your training and achieve results you can be proud of!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.8%
Biceps
9.9%
Upper Back
9.9%
Quadriceps
9.8%
Triceps
9.3%
Lats
9%
Chest
9%
Front Delts
8.7%
Glutes
6.4%
Middle Delts
5.4%
Lower Back
3.1%
Abs
2.6%
Calves
2.6%
Adductors
2.1%
Forearms
1.2%
Rear Delts
0.4%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Bent Over Row (Barbell)
4
10 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Bent Over Row (Barbell)
4
10 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Bent Over Row (Barbell)
4
10 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Bent Over Row (Barbell)
4
10 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Bent Over Row (Barbell)
4
10 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Bent Over Row (Barbell)
4
10 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Bent Over Row (Barbell)
4
10 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
2
8 reps
-
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
12 Reps
@7
@7
@7
@7
2
Bent Over Row (Barbell)
4 Sets
10 Reps
-
3
Military Press (Barbell)
3 Sets
8 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Chest Fly (Machine)
3 Sets
12 Reps
-
6
Preacher Curl (Barbell)
3 Sets
10 Reps
-
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
12 Reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Lying Leg Curl
3 Sets
12 Reps
-
5
Seated Calf Raise
2 Sets
12 Reps
-
Day 3
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
-
2
Bent Over Row (Barbell)
3 Sets
10 Reps
-
3
Chest Fly (Machine)
3 Sets
12 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
2
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
4
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
Day 5
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Lying Leg Curl
3 Sets
12 Reps
-
5
Seated Calf Raise
2 Sets
8 Reps
-