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Upper Lower x Arnold

by Michael J.

Program Description

UL X Arnold

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 06, 2025 12:44
  • Last Edited
    Nov 06, 2025 01:11
Muscle Engagement
Front
Back
MuscleSet
Glutes
9.7%
Hamstrings
9.7%
Triceps
9.3%
Biceps
9.3%
Chest
7.9%
Front Delts
7.9%
Upper Back
7.5%
Quadriceps
7.5%
Lats
7.3%
Abs
6.6%
Middle Delts
6.6%
Lower Back
4%
Rear Delts
3.1%
Abductors
2.2%
Forearms
1.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
7-10 reps
-
3
Leg Extension
2
5-8 reps
-
4
Hip Thrust (Machine)
2
7-10 reps
-
5
Leg Raise (Captain's Chair)
2
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
7-10 reps
-
3
Leg Extension
2
5-8 reps
-
4
Hip Thrust (Machine)
2
7-10 reps
-
5
Leg Raise (Captain's Chair)
2
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
7-10 reps
-
3
Leg Extension
2
5-8 reps
-
4
Hip Thrust (Machine)
2
7-10 reps
-
5
Leg Raise (Captain's Chair)
2
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
7-10 reps
-
3
Leg Extension
2
5-8 reps
-
4
Hip Thrust (Machine)
2
7-10 reps
-
5
Leg Raise (Captain's Chair)
2
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
7-10 reps
-
3
Leg Extension
2
5-8 reps
-
4
Hip Thrust (Machine)
2
7-10 reps
-
5
Leg Raise (Captain's Chair)
2
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
2
7-10 reps
-
3
Leg Extension
2
5-8 reps
-
4
Hip Thrust (Machine)
2
7-10 reps
-
5
Leg Raise (Captain's Chair)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Preacher Curl (EZ Bar)
2
5-8 reps
-
5
JM Press (Smith Machine)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Preacher Curl (EZ Bar)
2
5-8 reps
-
5
JM Press (Smith Machine)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Preacher Curl (EZ Bar)
2
5-8 reps
-
5
JM Press (Smith Machine)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Preacher Curl (EZ Bar)
2
5-8 reps
-
5
JM Press (Smith Machine)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Preacher Curl (EZ Bar)
2
5-8 reps
-
5
JM Press (Smith Machine)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Preacher Curl (EZ Bar)
2
5-8 reps
-
5
JM Press (Smith Machine)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Lying Leg Curl
2
7-10 reps
-
3
Single Leg Press
2
7-10 reps
-
4
Hip Abductor (Machine)
2
7-10 reps
-
5
Decline Crunch (Weighted)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Lying Leg Curl
2
7-10 reps
-
3
Single Leg Press
2
7-10 reps
-
4
Hip Abductor (Machine)
2
7-10 reps
-
5
Decline Crunch (Weighted)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Lying Leg Curl
2
7-10 reps
-
3
Single Leg Press
2
7-10 reps
-
4
Hip Abductor (Machine)
2
7-10 reps
-
5
Decline Crunch (Weighted)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Lying Leg Curl
2
7-10 reps
-
3
Single Leg Press
2
7-10 reps
-
4
Hip Abductor (Machine)
2
7-10 reps
-
5
Decline Crunch (Weighted)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Lying Leg Curl
2
7-10 reps
-
3
Single Leg Press
2
7-10 reps
-
4
Hip Abductor (Machine)
2
7-10 reps
-
5
Decline Crunch (Weighted)
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Lying Leg Curl
2
7-10 reps
-
3
Single Leg Press
2
7-10 reps
-
4
Hip Abductor (Machine)
2
7-10 reps
-
5
Decline Crunch (Weighted)
2
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7-10 reps
-
2
Seal Row
2
5-8 reps
-
3
Chest Fly (Cable)
2
7-10 reps
-
4
Chest Fly (Machine)
2
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7-10 reps
-
2
Seal Row
2
5-8 reps
-
3
Chest Fly (Cable)
2
7-10 reps
-
4
Chest Fly (Machine)
2
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7-10 reps
-
2
Seal Row
2
5-8 reps
-
3
Chest Fly (Cable)
2
7-10 reps
-
4
Chest Fly (Machine)
2
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7-10 reps
-
2
Seal Row
2
5-8 reps
-
3
Chest Fly (Cable)
2
7-10 reps
-
4
Chest Fly (Machine)
2
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7-10 reps
-
2
Seal Row
2
5-8 reps
-
3
Chest Fly (Cable)
2
7-10 reps
-
4
Chest Fly (Machine)
2
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7-10 reps
-
2
Seal Row
2
5-8 reps
-
3
Chest Fly (Cable)
2
7-10 reps
-
4
Chest Fly (Machine)
2
7-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
7-10 reps
-
2
Lateral Raise (Dumbbell)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
Bicep Curl (Machine)
2
7-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
7-10 reps
-
6
Dip (Assisted)
2
7-10 reps
-
7
Incline Curl (Dumbbell)
2
7-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
7-10 reps
-
2
Lateral Raise (Dumbbell)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
Bicep Curl (Machine)
2
7-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
7-10 reps
-
6
Dip (Assisted)
2
7-10 reps
-
7
Incline Curl (Dumbbell)
2
7-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
7-10 reps
-
2
Lateral Raise (Dumbbell)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
Bicep Curl (Machine)
2
7-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
7-10 reps
-
6
Dip (Assisted)
2
7-10 reps
-
7
Incline Curl (Dumbbell)
2
7-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
7-10 reps
-
2
Lateral Raise (Dumbbell)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
Bicep Curl (Machine)
2
7-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
7-10 reps
-
6
Dip (Assisted)
2
7-10 reps
-
7
Incline Curl (Dumbbell)
2
7-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
7-10 reps
-
2
Lateral Raise (Dumbbell)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
Bicep Curl (Machine)
2
7-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
7-10 reps
-
6
Dip (Assisted)
2
7-10 reps
-
7
Incline Curl (Dumbbell)
2
7-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
7-10 reps
-
2
Lateral Raise (Dumbbell)
2
7-10 reps
-
3
Rear Delt Fly (Dumbbell)
2
7-10 reps
-
4
Bicep Curl (Machine)
2
7-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
7-10 reps
-
6
Dip (Assisted)
2
7-10 reps
-
7
Incline Curl (Dumbbell)
2
7-10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Belt Squat
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
3
Leg Extension
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
4
Hip Thrust (Machine)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
5
Leg Raise (Captain's Chair)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Preacher Curl (EZ Bar)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
5
JM Press (Smith Machine)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
2
Lying Leg Curl
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
3
Single Leg Press
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
4
Hip Abductor (Machine)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
5
Decline Crunch (Weighted)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
Day 4
1
Lat Pulldown
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
2
Seal Row
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
3
Chest Fly (Cable)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
4
Chest Fly (Machine)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
Day 5
1
Seated Military Press (Barbell)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
4
Bicep Curl (Machine)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
6
Dip (Assisted)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
7
Incline Curl (Dumbbell)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-