PPL x Arnold
Get fckn huge
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rest | 1 | 1 rep |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Rear Delt Fly (Cable) | 3 | 10–15 reps | @9 |
| 2 | Pull-Up (Weighted) | 2 | 5+ reps | @9.5 |
| 3 | T-Bar Row | 2 | 10–15 reps | @9 |
| 4 | Lat Pulldown (Single Arm) | 2 | 8–12 reps | @9 |
| 5 | Single Arm Iso Row | 2 | 8–12 reps | @9 |
| 6 | Preacher Curl (Barbell) | 3 | 10–15 reps | @9 |
| 7 | Incline Curl (Dumbbell) | 3 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 5–9 reps | @9 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @9.5 | ||
| 2 | Chest Press (Machine) | 1 | 5–9 reps | @9 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @9.5 | ||
| 3 | Chest Fly (Machine) | 1 | 8–12 reps | @9 |
| 1 | 8–12 reps | @9.5 | ||
| 1 | 8–12 reps | @10 | ||
| 4 | Lat Pulldown | 1 | 5–9 reps | @9 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @9.5 | ||
| 5 | Chest Supported Row (Machine) | 1 | 5–9 reps | @9 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @9.5 | ||
| 6 | Face Pull | 2 | 8–12 reps | @9 |
| 1 | 8–12 reps | @9.5 | ||
| 7 | Shrug (Dumbbell) | 3 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 5–9 reps | @9 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @9.5 | ||
| 2 | Lateral Raise (Cable) | 2 | 8–12 reps | @9 |
| 1 | 8–12 reps | @9.5 | ||
| 3 | Rear Delt Fly (Machine) | 2 | 8–12 reps | @9 |
| 1 | 8–12 reps | @9.5 | ||
| 4 | Bicep Curl (EZ Bar) | 4 | 8–12 reps | @9 |
| 5 | Skull Crusher | 4 | 8–12 reps | @9 |
| 6 | Preacher Curl (Barbell) | 4 | 10–15 reps | @9 |
| 7 | Lateral Raise (Dumbbell) | 2 | 12+ reps | @10 |
| 8 | Overhead Tricep Extension (Cable) | 4 | 10–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 3 | 10–15 reps | @9 |
| 2 | Squat (Smith Machine) | 1 | 5–9 reps | @9.5 |
| 2 | 10–15 reps | @9.5 | ||
| 3 | Leg Press | 1 | 5–9 reps | @9.5 |
| 2 | 10–15 reps | @9.5 | ||
| 4 | Hip Adductor (Machine) | 3 | 8–12 reps | @9 |
| 5 | Seated Calf Raise | 3 | 10–15 reps | @9 |
| 6 | Leg Extension | 3 | 12+ reps | @10 |
| 7 | Cable Crunch | 3 | 10–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Hamstring Curl | 1 | 10–15 reps | @9 |
| 2 | Split Squat (Dumbbell) | 2 | 12+ reps | @10 |
| 3 | Hip Thrust (Barbell) | 1 | 5–9 reps | @9.5 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @9.5 | ||
| 4 | Bulgarian Split Squat (Barbell) | 1 | 5–9 reps | @9 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @9.5 | ||
| 5 | Hip Adductor (Machine) | 3 | 8–12 reps | @9 |
| 6 | Standing Calf Raise | 3 | 10–15 reps | @9.5 |
| 7 | Leg Extension | 2 | 10–15 reps | @9 |
| 1 | 10–15 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Cable) | 2 | 12+ reps | @10 |
| 2 | Bench Press (Dumbbell) | 1 | 5–9 reps | @9 |
| 2 | 10–15 reps | @9.5 | ||
| 3 | Incline Bench Press (Smith Machine) | 1 | 5–9 reps | @9 |
| 2 | 10–15 reps | @9.5 | ||
| 4 | Seated Shoulder Press (Dumbbell) | 1 | 5–9 reps | @8 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @9.5 | ||
| 5 | Chest Fly (Cable) | 3 | 8–12 reps | @10 |
| 6 | Lateral Raise (Dumbbell) | 3 | 10–15 reps | @8 |
| 7 | V-Handle Tricep Pushdown (Cable) | 3 | 8–12 reps | @9.5 |
| 8 | Overhead Tricep Extension (Cable) | 3 | 12–15 reps | @9.5 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 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 8 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.
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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
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
