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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
    Oct 04, 2025 01:12

Summary

Unleash your strength with the Low Volume High Intensity Arnold Split, an 8-week program designed for those ready to push their limits. Train three days a week, focusing on compound movements that target major muscle groups, including chest, back, legs, shoulders, arms, and abs. Each workout is crafted to maximize intensity while minimizing volume, ensuring you build muscle and strength efficiently. Perfect for garage gym enthusiasts, this program will challenge you to elevate your performance and achieve your fitness goals. Get ready to transform your physique!
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
Star
Star
Star
Star
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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