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Low Volume High Intensity Arnold Split

by Dusty D.

Program Description

Low volume, high intensity Arnold split. Take all sets to failure. Double progression; once the top of the rep range is reached, increase weight.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 28, 2025 04:32
  • Last Edited
    Sep 28, 2025 05:43
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Hamstrings
11%
Chest
9.6%
Upper Back
9.3%
Calves
8.5%
Front Delts
7.9%
Abs
7.6%
Lats
6.8%
Biceps
5.1%
Glutes
5.1%
Quadriceps
4.2%
Middle Delts
4.2%
Rear Delts
2.8%
Lower Back
2.5%
Abductors
0.8%
Forearms
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-12 reps
RPE 10
3
Dip (Weighted)
3
6-12 reps
RPE 10
4
Pendlay Row
3
6-12 reps
RPE 10
5
Pec Deck (Machine)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-12 reps
RPE 10
3
Dip (Weighted)
3
6-12 reps
RPE 10
4
Pendlay Row
3
6-12 reps
RPE 10
5
Pec Deck (Machine)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-12 reps
RPE 10
3
Dip (Weighted)
3
6-12 reps
RPE 10
4
Pendlay Row
3
6-12 reps
RPE 10
5
Pec Deck (Machine)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-12 reps
RPE 10
3
Dip (Weighted)
3
6-12 reps
RPE 10
4
Pendlay Row
3
6-12 reps
RPE 10
5
Pec Deck (Machine)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-12 reps
RPE 10
3
Dip (Weighted)
3
6-12 reps
RPE 10
4
Pendlay Row
3
6-12 reps
RPE 10
5
Pec Deck (Machine)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-12 reps
RPE 10
3
Dip (Weighted)
3
6-12 reps
RPE 10
4
Pendlay Row
3
6-12 reps
RPE 10
5
Pec Deck (Machine)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-12 reps
RPE 10
3
Dip (Weighted)
3
6-12 reps
RPE 10
4
Pendlay Row
3
6-12 reps
RPE 10
5
Pec Deck (Machine)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-12 reps
RPE 10
3
Dip (Weighted)
3
6-12 reps
RPE 10
4
Pendlay Row
3
6-12 reps
RPE 10
5
Pec Deck (Machine)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (With Yoga Block)
3
15-20 reps
RPE 10
2
Lying Leg Curl
3
6-10 reps
RPE 10
3
Leg Press
3
6-15 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Stiff Leg Deadlift
3
6-12 reps
RPE 10
6
Seated Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (With Yoga Block)
3
15-20 reps
RPE 10
2
Lying Leg Curl
3
6-10 reps
RPE 10
3
Leg Press
3
6-15 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Stiff Leg Deadlift
3
6-12 reps
RPE 10
6
Seated Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (With Yoga Block)
3
15-20 reps
RPE 10
2
Lying Leg Curl
3
6-10 reps
RPE 10
3
Leg Press
3
6-15 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Stiff Leg Deadlift
3
6-12 reps
RPE 10
6
Seated Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (With Yoga Block)
3
15-20 reps
RPE 10
2
Lying Leg Curl
3
6-10 reps
RPE 10
3
Leg Press
3
6-15 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Stiff Leg Deadlift
3
6-12 reps
RPE 10
6
Seated Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (With Yoga Block)
3
15-20 reps
RPE 10
2
Lying Leg Curl
3
6-10 reps
RPE 10
3
Leg Press
3
6-15 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Stiff Leg Deadlift
3
6-12 reps
RPE 10
6
Seated Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (With Yoga Block)
3
15-20 reps
RPE 10
2
Lying Leg Curl
3
6-10 reps
RPE 10
3
Leg Press
3
6-15 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Stiff Leg Deadlift
3
6-12 reps
RPE 10
6
Seated Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (With Yoga Block)
3
15-20 reps
RPE 10
2
Lying Leg Curl
3
6-10 reps
RPE 10
3
Leg Press
3
6-15 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Stiff Leg Deadlift
3
6-12 reps
RPE 10
6
Seated Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (With Yoga Block)
3
15-20 reps
RPE 10
2
Lying Leg Curl
3
6-10 reps
RPE 10
3
Leg Press
3
6-15 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Stiff Leg Deadlift
3
6-12 reps
RPE 10
6
Seated Calf Raise
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 10
2
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
3
Seated Lateral Raise
3
10-15 reps
RPE 10
4
Weighted Hanging Knee Raise
3
6-12 reps
RPE 10
5A
Meadows Curl
3
8-15 reps
RPE 10
5B
French Press
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 10
2
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
3
Seated Lateral Raise
3
10-15 reps
RPE 10
4
Weighted Hanging Knee Raise
3
6-12 reps
RPE 10
5A
Meadows Curl
3
8-15 reps
RPE 10
5B
French Press
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 10
2
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
3
Seated Lateral Raise
3
10-15 reps
RPE 10
4
Weighted Hanging Knee Raise
3
6-12 reps
RPE 10
5A
Meadows Curl
3
8-15 reps
RPE 10
5B
French Press
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 10
2
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
3
Seated Lateral Raise
3
10-15 reps
RPE 10
4
Weighted Hanging Knee Raise
3
6-12 reps
RPE 10
5A
Meadows Curl
3
8-15 reps
RPE 10
5B
French Press
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 10
2
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
3
Seated Lateral Raise
3
10-15 reps
RPE 10
4
Weighted Hanging Knee Raise
3
6-12 reps
RPE 10
5A
Meadows Curl
3
8-15 reps
RPE 10
5B
French Press
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 10
2
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
3
Seated Lateral Raise
3
10-15 reps
RPE 10
4
Weighted Hanging Knee Raise
3
6-12 reps
RPE 10
5A
Meadows Curl
3
8-15 reps
RPE 10
5B
French Press
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 10
2
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
3
Seated Lateral Raise
3
10-15 reps
RPE 10
4
Weighted Hanging Knee Raise
3
6-12 reps
RPE 10
5A
Meadows Curl
3
8-15 reps
RPE 10
5B
French Press
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 10
2
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
3
Seated Lateral Raise
3
10-15 reps
RPE 10
4
Weighted Hanging Knee Raise
3
6-12 reps
RPE 10
5A
Meadows Curl
3
8-15 reps
RPE 10
5B
French Press
3
12-20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@10
2
Chin-Up (Weighted)
3 Sets
6-12 Reps
@10
3
Dip (Weighted)
3 Sets
6-12 Reps
@10
4
Pendlay Row
3 Sets
6-12 Reps
@10
5
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
6
Reverse Pec Deck
2 Sets
8-12 Reps
@10
Day 2
1
Leg Extension (With Yoga Block)
3 Sets
15-20 Reps
@10
2
Lying Leg Curl
3 Sets
6-10 Reps
@10
3
Leg Press
3 Sets
6-15 Reps
@10
4
Standing Calf Raise
3 Sets
10-20 Reps
@10
5
Stiff Leg Deadlift
3 Sets
6-12 Reps
@10
6
Seated Calf Raise
3 Sets
12-20 Reps
@10
Day 3
1
Seated Overhead Press (Dumbbell)
3 Sets
6-12 Reps
@10
2
Decline Sit Up (Weighted)
3 Sets
10-20 Reps
@10
3
Seated Lateral Raise
3 Sets
10-15 Reps
@10
4
Weighted Hanging Knee Raise
3 Sets
6-12 Reps
@10
5A
Meadows Curl
3 Sets
8-15 Reps
@10
5B
French Press
3 Sets
12-20 Reps
@10