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Arnold

by Oscar

Program Description

.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 27, 2025 11:12
  • Last Edited
    Nov 27, 2025 11:38
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12%
Triceps
10.7%
Biceps
9.8%
Quadriceps
8.7%
Lats
8.5%
Front Delts
8.2%
Chest
7.9%
Hamstrings
7.6%
Middle Delts
7.5%
Glutes
6.4%
Rear Delts
3.9%
Calves
3.2%
Abductors
1.6%
Forearms
1.3%
Lower Back
1.3%
Abs
0.9%
Adductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Chest Supported Row (Machine)
3
-
5
Seated Row (Cable)
3
-
6
Lat Pulldown (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Chest Supported Row (Machine)
3
-
5
Seated Row (Cable)
3
-
6
Lat Pulldown (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Chest Supported Row (Machine)
3
-
5
Seated Row (Cable)
3
-
6
Lat Pulldown (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Chest Supported Row (Machine)
3
-
5
Seated Row (Cable)
3
-
6
Lat Pulldown (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Chest Supported Row (Machine)
3
-
5
Seated Row (Cable)
3
-
6
Lat Pulldown (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Chest Supported Row (Machine)
3
-
5
Seated Row (Cable)
3
-
6
Lat Pulldown (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Chest Supported Row (Machine)
3
-
5
Seated Row (Cable)
3
-
6
Lat Pulldown (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Chest Supported Row (Machine)
3
-
5
Seated Row (Cable)
3
-
6
Lat Pulldown (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Chest Supported Row (Machine)
3
-
5
Seated Row (Cable)
3
-
6
Lat Pulldown (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Chest Supported Row (Machine)
3
-
5
Seated Row (Cable)
3
-
6
Lat Pulldown (Close Grip)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
-
2
Shoulder Press (Plate Loaded)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Hammer Curl (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Tricep Rope Push Down (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
-
2
Shoulder Press (Plate Loaded)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Hammer Curl (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Tricep Rope Push Down (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
-
2
Shoulder Press (Plate Loaded)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Hammer Curl (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Tricep Rope Push Down (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
-
2
Shoulder Press (Plate Loaded)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Hammer Curl (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Tricep Rope Push Down (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
-
2
Shoulder Press (Plate Loaded)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Hammer Curl (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Tricep Rope Push Down (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
-
2
Shoulder Press (Plate Loaded)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Hammer Curl (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Tricep Rope Push Down (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
-
2
Shoulder Press (Plate Loaded)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Hammer Curl (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Tricep Rope Push Down (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
-
2
Shoulder Press (Plate Loaded)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Hammer Curl (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Tricep Rope Push Down (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
-
2
Shoulder Press (Plate Loaded)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Hammer Curl (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Tricep Rope Push Down (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
-
2
Shoulder Press (Plate Loaded)
3
-
3
Rear Delt Fly (Machine)
3
-
4
Hammer Curl (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Pendulum Squat
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Pendulum Squat
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Pendulum Squat
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Pendulum Squat
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Pendulum Squat
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Pendulum Squat
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Pendulum Squat
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Pendulum Squat
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Pendulum Squat
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Pendulum Squat
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Incline Bench Press (Smith Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Incline Bench Press (Smith Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Incline Bench Press (Smith Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Incline Bench Press (Smith Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Incline Bench Press (Smith Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Incline Bench Press (Smith Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Incline Bench Press (Smith Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Incline Bench Press (Smith Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Incline Bench Press (Smith Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Incline Bench Press (Smith Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
JM Press (Smith Machine)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Rear Delt Fly (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
JM Press (Smith Machine)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Rear Delt Fly (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
JM Press (Smith Machine)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Rear Delt Fly (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
JM Press (Smith Machine)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Rear Delt Fly (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
JM Press (Smith Machine)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Rear Delt Fly (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
JM Press (Smith Machine)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Rear Delt Fly (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
JM Press (Smith Machine)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Rear Delt Fly (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
JM Press (Smith Machine)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Rear Delt Fly (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
JM Press (Smith Machine)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Rear Delt Fly (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
JM Press (Smith Machine)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
V-Handle Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Rear Delt Fly (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Squat (Smith Machine)
3
-
6
Leg Extension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Squat (Smith Machine)
3
-
6
Leg Extension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Squat (Smith Machine)
3
-
6
Leg Extension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Squat (Smith Machine)
3
-
6
Leg Extension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Squat (Smith Machine)
3
-
6
Leg Extension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Squat (Smith Machine)
3
-
6
Leg Extension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Squat (Smith Machine)
3
-
6
Leg Extension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Squat (Smith Machine)
3
-
6
Leg Extension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Squat (Smith Machine)
3
-
6
Leg Extension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hip Abductor (Machine)
3
-
4
Seated Calf Raise
3
-
5
Squat (Smith Machine)
3
-
6
Leg Extension
3
-
Week 1
1 / 10 Weeks
Day 2
1
Lateral Raise (Cable)
4 Sets
-
2
Shoulder Press (Plate Loaded)
3 Sets
-
3
Rear Delt Fly (Machine)
3 Sets
-
4
Hammer Curl (Cable)
3 Sets
-
5
Overhead Tricep Extension (Cable)
3 Sets
-
6
Preacher Curl (Dumbbell)
3 Sets
-
7
Tricep Rope Push Down (Cable)
3 Sets
-
Day 1
1
Bench Press (Smith Machine)
3 Sets
-
2
Incline Chest Press (Machine)
3 Sets
-
3
Pec Deck (Machine)
3 Sets
-
4
Chest Supported Row (Machine)
3 Sets
-
5
Seated Row (Cable)
3 Sets
-
6
Lat Pulldown (Close Grip)
3 Sets
-
Day 3
1
Leg Extension
3 Sets
-
2
Pendulum Squat
4 Sets
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
-
4
Leg Curl
3 Sets
-
5
Standing Calf Raise
3 Sets
-
Day 4
1
Pull-Up (Assisted)
3 Sets
-
2
Wide Grip Lat Pulldown
3 Sets
-
3
Seated Wide-Grip Row (Cable)
3 Sets
-
4
Shrug (Barbell)
3 Sets
-
5
Incline Bench Press (Smith Machine)
3 Sets
-
6
Pec Deck (Machine)
3 Sets
-
Day 5
1
Incline Curl (Dumbbell)
3 Sets
-
2
JM Press (Smith Machine)
3 Sets
-
3
Preacher Curl (Dumbbell)
3 Sets
-
4
V-Handle Tricep Pushdown (Cable)
3 Sets
-
5
Lateral Raise (Machine)
3 Sets
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
-
7
Rear Delt Fly (Machine)
3 Sets
-
Day 6
1
Lying Leg Curl
3 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Hip Abductor (Machine)
3 Sets
-
4
Seated Calf Raise
3 Sets
-
5
Squat (Smith Machine)
3 Sets
-
6
Leg Extension
3 Sets
-