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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!
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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
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
-