Arnold
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Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Cable) | 4 | 0 reps |
| 2 | Shoulder Press (Plate Loaded) | 3 | 0 reps |
| 3 | Rear Delt Fly (Machine) | 3 | 0 reps |
| 4 | Hammer Curl (Cable) | 3 | 0 reps |
| 5 | Overhead Tricep Extension (Cable) | 3 | 0 reps |
| 6 | Preacher Curl (Dumbbell) | 3 | 0 reps |
| 7 | Tricep Rope Push Down (Cable) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 3 | 0 reps |
| 2 | Incline Chest Press (Machine) | 3 | 0 reps |
| 3 | Pec Deck (Machine) | 3 | 0 reps |
| 4 | Chest Supported Row (Machine) | 3 | 0 reps |
| 5 | Seated Row (Cable) | 3 | 0 reps |
| 6 | Lat Pulldown (Close Grip) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 3 | 0 reps |
| 2 | Pendulum Squat | 4 | 0 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 0 reps |
| 4 | Leg Curl | 3 | 0 reps |
| 5 | Standing Calf Raise | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Assisted) | 3 | 0 reps |
| 2 | Wide Grip Lat Pulldown | 3 | 0 reps |
| 3 | Seated Wide-Grip Row (Cable) | 3 | 0 reps |
| 4 | Shrug (Barbell) | 3 | 0 reps |
| 5 | Incline Bench Press (Smith Machine) | 3 | 0 reps |
| 6 | Pec Deck (Machine) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Curl (Dumbbell) | 3 | 0 reps |
| 2 | JM Press (Smith Machine) | 3 | 0 reps |
| 3 | Preacher Curl (Dumbbell) | 3 | 0 reps |
| 4 | V-Handle Tricep Pushdown (Cable) | 3 | 0 reps |
| 5 | Lateral Raise (Machine) | 3 | 0 reps |
| 6 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| 7 | Rear Delt Fly (Machine) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lying Leg Curl | 3 | 0 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 0 reps |
| 3 | Hip Abductor (Machine) | 3 | 0 reps |
| 4 | Seated Calf Raise | 3 | 0 reps |
| 5 | Squat (Smith Machine) | 3 | 0 reps |
| 6 | Leg Extension | 3 | 0 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 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 10 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.
Arnold 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
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
