logo
BoostcampPNG

Arnold X UL

by Cooper O.

Program Description

**Arnold X UL** is a comprehensive 6-week program designed to elevate your strength and physique through a structured approach to weight training. With 30 workout days, you'll engage in a variety of exercises targeting all major muscle groups, including the chest, back, arms, and legs, using both machines and free weights. Each session focuses on maximizing your time in the gym with effective rep ranges and intensity levels, ensuring you build muscle and improve performance. Get ready to transform your body with a program inspired by the legendary Arnold Schwarzenegger!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 25, 2025 07:11
  • Last Edited
    Dec 25, 2025 07:35
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Front Delts
10.5%
Upper Back
10.5%
Biceps
8.6%
Chest
7.8%
Lats
7.8%
Middle Delts
7%
Quadriceps
6.2%
Hamstrings
6.2%
Glutes
6.2%
Abductors
4.7%
Rear Delts
3.9%
Calves
3.1%
Forearms
1.7%
Lower Back
1.6%
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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Pec Deck (Machine)
2
5-9 reps
-
4
Chest Supported Row (Machine)
2
5-9 reps
-
5
Rear Delt Fly (Cable)
2
5-9 reps
-
6
Seated Row (Cable)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Pec Deck (Machine)
2
5-9 reps
-
4
Chest Supported Row (Machine)
2
5-9 reps
-
5
Rear Delt Fly (Cable)
2
5-9 reps
-
6
Seated Row (Cable)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Pec Deck (Machine)
2
5-9 reps
-
4
Chest Supported Row (Machine)
2
5-9 reps
-
5
Rear Delt Fly (Cable)
2
5-9 reps
-
6
Seated Row (Cable)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Pec Deck (Machine)
2
5-9 reps
-
4
Chest Supported Row (Machine)
2
5-9 reps
-
5
Rear Delt Fly (Cable)
2
5-9 reps
-
6
Seated Row (Cable)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Pec Deck (Machine)
2
5-9 reps
-
4
Chest Supported Row (Machine)
2
5-9 reps
-
5
Rear Delt Fly (Cable)
2
5-9 reps
-
6
Seated Row (Cable)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Pec Deck (Machine)
2
5-9 reps
-
4
Chest Supported Row (Machine)
2
5-9 reps
-
5
Rear Delt Fly (Cable)
2
5-9 reps
-
6
Seated Row (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
5-9 reps
-
2
Preacher Curl (EZ Bar)
2
5-9 reps
-
3
Overhead Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Bayesian Curl
2
5-9 reps
-
6
Seated Dip (Machine)
2
5-9 reps
-
7
Shoulder Press (Machine)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
5-9 reps
-
2
Preacher Curl (EZ Bar)
2
5-9 reps
-
3
Overhead Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Bayesian Curl
2
5-9 reps
-
6
Seated Dip (Machine)
2
5-9 reps
-
7
Shoulder Press (Machine)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
5-9 reps
-
2
Preacher Curl (EZ Bar)
2
5-9 reps
-
3
Overhead Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Bayesian Curl
2
5-9 reps
-
6
Seated Dip (Machine)
2
5-9 reps
-
7
Shoulder Press (Machine)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
5-9 reps
-
2
Preacher Curl (EZ Bar)
2
5-9 reps
-
3
Overhead Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Bayesian Curl
2
5-9 reps
-
6
Seated Dip (Machine)
2
5-9 reps
-
7
Shoulder Press (Machine)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
5-9 reps
-
2
Preacher Curl (EZ Bar)
2
5-9 reps
-
3
Overhead Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Bayesian Curl
2
5-9 reps
-
6
Seated Dip (Machine)
2
5-9 reps
-
7
Shoulder Press (Machine)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
5-9 reps
-
2
Preacher Curl (EZ Bar)
2
5-9 reps
-
3
Overhead Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Bayesian Curl
2
5-9 reps
-
6
Seated Dip (Machine)
2
5-9 reps
-
7
Shoulder Press (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Press
2
5-9 reps
-
3
Hamstring Curl
2
5-9 reps
-
4
Standing Calf Raise
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Press
2
5-9 reps
-
3
Hamstring Curl
2
5-9 reps
-
4
Standing Calf Raise
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Press
2
5-9 reps
-
3
Hamstring Curl
2
5-9 reps
-
4
Standing Calf Raise
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Press
2
5-9 reps
-
3
Hamstring Curl
2
5-9 reps
-
4
Standing Calf Raise
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Press
2
5-9 reps
-
3
Hamstring Curl
2
5-9 reps
-
4
Standing Calf Raise
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Press
2
5-9 reps
-
3
Hamstring Curl
2
5-9 reps
-
4
Standing Calf Raise
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (Machine)
2
5-9 reps
-
5
Overhead Tricep Extension (Cable)
2
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
Pec Deck (Machine)
1
5-9 reps
-
8
Seated Row (Machine)
2
5-9 reps
-
9
Rear Delt Fly (Cable)
1
5-9 reps
-
10
Shoulder Press (Machine)
1
5-9 reps
-
11
Seated Dip (Machine)
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (Machine)
2
5-9 reps
-
5
Overhead Tricep Extension (Cable)
2
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
Pec Deck (Machine)
1
5-9 reps
-
8
Seated Row (Machine)
2
5-9 reps
-
9
Rear Delt Fly (Cable)
1
5-9 reps
-
10
Shoulder Press (Machine)
1
5-9 reps
-
11
Seated Dip (Machine)
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (Machine)
2
5-9 reps
-
5
Overhead Tricep Extension (Cable)
2
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
Pec Deck (Machine)
1
5-9 reps
-
8
Seated Row (Machine)
2
5-9 reps
-
9
Rear Delt Fly (Cable)
1
5-9 reps
-
10
Shoulder Press (Machine)
1
5-9 reps
-
11
Seated Dip (Machine)
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (Machine)
2
5-9 reps
-
5
Overhead Tricep Extension (Cable)
2
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
Pec Deck (Machine)
1
5-9 reps
-
8
Seated Row (Machine)
2
5-9 reps
-
9
Rear Delt Fly (Cable)
1
5-9 reps
-
10
Shoulder Press (Machine)
1
5-9 reps
-
11
Seated Dip (Machine)
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (Machine)
2
5-9 reps
-
5
Overhead Tricep Extension (Cable)
2
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
Pec Deck (Machine)
1
5-9 reps
-
8
Seated Row (Machine)
2
5-9 reps
-
9
Rear Delt Fly (Cable)
1
5-9 reps
-
10
Shoulder Press (Machine)
1
5-9 reps
-
11
Seated Dip (Machine)
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (Machine)
2
5-9 reps
-
5
Overhead Tricep Extension (Cable)
2
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
Pec Deck (Machine)
1
5-9 reps
-
8
Seated Row (Machine)
2
5-9 reps
-
9
Rear Delt Fly (Cable)
1
5-9 reps
-
10
Shoulder Press (Machine)
1
5-9 reps
-
11
Seated Dip (Machine)
1
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Press
2
5-9 reps
-
3
Hamstring Curl
2
5-9 reps
-
4
Standing Calf Raise
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Press
2
5-9 reps
-
3
Hamstring Curl
2
5-9 reps
-
4
Standing Calf Raise
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Press
2
5-9 reps
-
3
Hamstring Curl
2
5-9 reps
-
4
Standing Calf Raise
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Press
2
5-9 reps
-
3
Hamstring Curl
2
5-9 reps
-
4
Standing Calf Raise
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Press
2
5-9 reps
-
3
Hamstring Curl
2
5-9 reps
-
4
Standing Calf Raise
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
-
2
Leg Press
2
5-9 reps
-
3
Hamstring Curl
2
5-9 reps
-
4
Standing Calf Raise
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
-
2
Wide Grip Lat Pulldown
2 Sets
5-9 Reps
-
3
Pec Deck (Machine)
2 Sets
5-9 Reps
-
4
Chest Supported Row (Machine)
2 Sets
5-9 Reps
-
5
Rear Delt Fly (Cable)
2 Sets
5-9 Reps
-
6
Seated Row (Cable)
2 Sets
5-9 Reps
-
Day 2
1
Tricep Extension (Cable)
2 Sets
5-9 Reps
-
2
Preacher Curl (EZ Bar)
2 Sets
5-9 Reps
-
3
Overhead Tricep Extension (Cable)
2 Sets
5-9 Reps
-
4
Lateral Raise (Cable)
2 Sets
5-9 Reps
-
5
Bayesian Curl
2 Sets
5-9 Reps
-
6
Seated Dip (Machine)
2 Sets
5-9 Reps
-
7
Shoulder Press (Machine)
2 Sets
5-9 Reps
-
Day 3
1
Leg Extension
2 Sets
5-9 Reps
-
2
Leg Press
2 Sets
5-9 Reps
-
3
Hamstring Curl
2 Sets
5-9 Reps
-
4
Standing Calf Raise
2 Sets
5-9 Reps
-
5
Hip Abductor (Machine)
2 Sets
5-9 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
-
2
Wide Grip Lat Pulldown
2 Sets
5-9 Reps
-
3
Tricep Extension (Cable)
2 Sets
5-9 Reps
-
4
Preacher Curl (Machine)
2 Sets
5-9 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
5-9 Reps
-
6
Lateral Raise (Cable)
2 Sets
5-9 Reps
-
7
Pec Deck (Machine)
1 Set
5-9 Reps
-
8
Seated Row (Machine)
2 Sets
5-9 Reps
-
9
Rear Delt Fly (Cable)
1 Set
5-9 Reps
-
10
Shoulder Press (Machine)
1 Set
5-9 Reps
-
11
Seated Dip (Machine)
1 Set
5-9 Reps
-
Day 5
1
Leg Extension
2 Sets
5-9 Reps
-
2
Leg Press
2 Sets
5-9 Reps
-
3
Hamstring Curl
2 Sets
5-9 Reps
-
4
Standing Calf Raise
2 Sets
5-9 Reps
-
5
Hip Abductor (Machine)
2 Sets
5-9 Reps
-