IntermediateFree

Arnold x chest bi, back tris, legs

Transform your physique in 8 weeks with targeted chest, back, arms, and legs workouts that build strength and redefine your shape. And get goth baddies

A Morrell· Mar 2026

Free on iOS & Android

Overview

Length

8 weeks

Days / week

6 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

40 min

Get muscles and goth baddies. Pretty quick workouts with supersets.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Biceps

10.9%

Upper Back

10.3%

Lats

10.3%

Triceps

9.8%

Quadriceps

Front Delts

7.5%

Chest

7.5%

Glutes

6.3%

Hamstrings

6.3%

Abductors

Middle Delts

3.4%

Forearms

3.4%

Abs

3.4%

Adductors

2.9%

Lower Back

2.3%

Calves

2.3%

Rear Delts

1.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Lateral Raise (Dumbbell)	2	10 reps	@10
1B	Hammer Curl (Dumbbell)	2	10 reps	@10
Superset
2A	Bicep Curl (Cable)	1	10 reps	@10
2B	Tricep Pushdown (Cable)	1	12 reps	@10
		1	10 reps	@10
3	Overhead Tricep Extension (Cable)	2	10 reps	@10
4	Preacher Curl (Dumbbell)	2	10 reps	@10
Superset
5A	Reverse Bicep Curl (Dumbbell)	1	10 reps	@10
5B	Push Up	1	10 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Hip Abductor (Machine)	2	12 reps	@10
1B	Hip Adductor (Machine)	2	12 reps	@10
Superset
2A	Back Extension	1	10 reps	@9.5
		1	10 reps	@10
2B	Leg Press (45 Degrees)	1	12 reps	@7
		1	10 reps	@9.5
		1	8 reps	@10
Superset
3A	Calf Raise (Leg Press)	2	12 reps	@10
3B	Leg Extension	1	12 reps	@9
		2	10 reps	@10
4	Seated Hamstring Curl	2	10 reps	@10
5	Walking Lunge (Dumbbell)	1	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Paused)	1	10 reps	@9
		1	6 reps	@10
Superset
2A	Pull-Up (Bodyweight)	3	10 reps	@10
2B	Incline Bench Press (Smith Machine)	1	10 reps	@9
		1	8 reps	@10
3	Chest Fly (Machine)	2	10 reps	@10
4	Chest Supported Row (Machine)	1	10 reps	@10
		1	8 reps	@10
Superset
5A	Seated Row (Cable)	1	10 reps	@9.5
		1	10 reps	@10
5B	Lat Prayer	1	10 reps	@10
		1	12 reps	@10
6	Decline Crunch (Weighted)	2	10 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Hip Abductor (Machine)	2	12 reps	@10
1B	Hip Adductor (Machine)	2	12 reps	@10
Superset
2A	Back Extension	1	10 reps	@9.5
		1	10 reps	@10
2B	Leg Press (45 Degrees)	1	12 reps	@7
		1	10 reps	@9.5
		1	8 reps	@10
Superset
3A	Calf Raise (Leg Press)	2	12 reps	@10
3B	Leg Extension	1	12 reps	@9
		2	10 reps	@10
4	Seated Hamstring Curl	2	10 reps	@10
5	Walking Lunge (Dumbbell)	1	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Chest Supported Row (Machine)	1	10 reps	@10
		1	8 reps	@10
Superset
2A	Seated Row (Cable)	1	10 reps	@9.5
		1	10 reps	@10
2B	Lat Prayer	1	10 reps	@10
		1	12 reps	@10
Superset
3A	Pull-Up (Bodyweight)	3	10 reps	@10
3B	Single Arm Pushdown	1	10 reps	@10
		1	8 reps	@10
Superset
4A	Overhead Tricep Extension (Cable)	1	12 reps	@10
		1	10 reps	@10
4B	Decline Crunch (Weighted)	3	10 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Incline Bench Press (Smith Machine)	1	10 reps	@9.5
		1	8 reps	@10
1B	Hammer Curl (Dumbbell)	2	10 reps	@10
Superset
2A	Chest Press (Machine)	1	12 reps	@10
2B	Chest Fly (Machine)	1	12 reps	@9.5
		1	10 reps	@10
3	Bicep Curl (Cable)	1	10 reps	@10
4	Preacher Curl (Dumbbell)	2	10 reps	@10
Superset
5A	Reverse Bicep Curl (Dumbbell)	1	10 reps	@10
5B	Push Up	1	10 reps	@10
6	Lateral Raise (Dumbbell)	2	10 reps	@10

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, Arnold x chest bi, back tris, legs 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 40 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.

Arnold x chest bi, back tris, legs is structured around 6 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.

Arnold x chest bi, back tris, legs 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

1,000+ free programsStrength, hypertrophy, powerlifting and more — from elite coaches and the community. All free.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android