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Arnold-UL (Fall 2024)

by Maxwell Sun
1 athletes joined
5.0
(1 rating)

Program Description

My plan is Sun-Mon-Tues do Arnold (Chest/Back, Arms/Shoulders, Legs) and then Thur-Fri do Upper Lower. Will prob fit good with fall schedule. If anyone else is trying to run this program, do it how you want and of course change whatever you want. I'm not an expert. It is all RIR based and I try to progress the RIRs lower as the weeks go on (which corresponds to adding reps and weight) as a general idea. But overall, this is just about trying to achieve progressive overload, so do it however you want. Also 7 weeks is a random number of weeks. Just go until it is time to deload and then run it again or run another program.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 13, 2024 08:39
  • Last Edited
    Jun 18, 2025 09:29

Summary

Unlock your potential with the Arnold-UL program, a comprehensive 7-week training plan designed for serious lifters ready to elevate their strength and muscle gains. Committing to 5 days a week, you'll tackle a balanced mix of compound and isolation exercises targeting all major muscle groups, including chest, back, arms, and legs. Each workout is strategically crafted to push your limits, utilizing a variety of equipment in a full gym setting. Get ready to transform your physique and build the strength you've always wanted!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
RPE 7
RPE 7
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7
3
Pec Deck (Machine)
2
10-15 reps
RPE 7
4
Barbell Row
3
6-10 reps
RPE 7
5
Lat Pulldown
2
8-12 reps
RPE 7
6
Seated Row (Cable)
2
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
3
Pec Deck (Machine)
2
10-15 reps
RPE 8
4
Barbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
2
8-12 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Pec Deck (Machine)
3
10-15 reps
RPE 8
4
Barbell Row
4
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Seated Row (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Pec Deck (Machine)
3
10-15 reps
RPE 9
4
Barbell Row
4
6-10 reps
RPE 9
5
Lat Pulldown
3
8-12 reps
RPE 9
6
Seated Row (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Pec Deck (Machine)
3
10-15 reps
RPE 9
4
Barbell Row
4
6-10 reps
RPE 9
5
Lat Pulldown
3
8-12 reps
RPE 9
6
Seated Row (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
10-15 reps
RPE 10
4
Barbell Row
4
6-10 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 10
6
Seated Row (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
10-15 reps
RPE 10
4
Barbell Row
4
6-10 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 10
6
Seated Row (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
2
Lying Bicep Curl
2
8-12 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Upright Row (Cable)
2
10-15 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
6-12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
2
Lying Bicep Curl
2
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Upright Row (Cable)
2
10-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
6-12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
4
Upright Row (Cable)
3
10-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
4
6-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
2
Lying Bicep Curl
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Upright Row (Cable)
3
10-15 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
6-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
2
Lying Bicep Curl
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Upright Row (Cable)
3
10-15 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
6-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 10
2
Lying Bicep Curl
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
4
Upright Row (Cable)
3
10-15 reps
RPE 10
5
Skull Crusher (Dumbbell)
4
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 10
2
Lying Bicep Curl
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
4
Upright Row (Cable)
3
10-15 reps
RPE 10
5
Skull Crusher (Dumbbell)
4
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 7
2
Leg Press
3
8-12 reps
RPE 7
3
Calf Raise (Leg Press)
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7
6
Decline Sit Up (Weighted)
3
5-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press
3
8-12 reps
RPE 8
3
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8
6
Decline Sit Up (Weighted)
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 8
3
Calf Raise (Leg Press)
4
8-12 reps
RPE 8
4
Leg Curl
4
8-12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
6
Decline Sit Up (Weighted)
4
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Leg Press
4
8-12 reps
RPE 9
3
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Decline Sit Up (Weighted)
4
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Leg Press
4
8-12 reps
RPE 9
3
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Decline Sit Up (Weighted)
4
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Leg Press
4
8-12 reps
RPE 10
3
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
4
Leg Curl
4
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
4
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Leg Press
4
8-12 reps
RPE 10
3
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
4
Leg Curl
4
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
4
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 7
2
Dip (Bodyweight)
3
5-10 reps
RPE 7
3
Dumbbell Row
2
6-10 reps
RPE 7
4
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 7
5
Bayesian Curl
4
8-12 reps
RPE 7
6
Lateral Raise (Cable)
4
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Dip (Bodyweight)
3
5-10 reps
RPE 8
3
Dumbbell Row
2
6-10 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8
5
Bayesian Curl
4
8-12 reps
RPE 8
6
Lateral Raise (Cable)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5-10 reps
RPE 8
2
Dip (Bodyweight)
4
5-10 reps
RPE 8
3
Dumbbell Row
3
6-10 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
5
Bayesian Curl
5
8-12 reps
RPE 8
6
Lateral Raise (Cable)
5
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5-10 reps
RPE 9
2
Dip (Bodyweight)
4
5-10 reps
RPE 9
3
Dumbbell Row
3
6-10 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
5
Bayesian Curl
5
8-12 reps
RPE 9
6
Lateral Raise (Cable)
5
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5-10 reps
RPE 9
2
Dip (Bodyweight)
4
5-10 reps
RPE 9
3
Dumbbell Row
3
6-10 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
5
Bayesian Curl
5
8-12 reps
RPE 9
6
Lateral Raise (Cable)
5
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5-10 reps
RPE 10
2
Dip (Bodyweight)
4
5-10 reps
RPE 10
3
Dumbbell Row
3
6-10 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
5
Bayesian Curl
5
8-12 reps
RPE 10
6
Lateral Raise (Cable)
5
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5-10 reps
RPE 10
2
Dip (Bodyweight)
4
5-10 reps
RPE 10
3
Dumbbell Row
3
6-10 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
5
Bayesian Curl
5
8-12 reps
RPE 10
6
Lateral Raise (Cable)
5
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7
3
Leg Extension
3
10-15 reps
RPE 7
4
Straight Leg Calf Raise
3
10-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
6
Ab Wheel
3
5-30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Straight Leg Calf Raise
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Ab Wheel
3
5-30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
4
10-15 reps
RPE 8
4
Straight Leg Calf Raise
4
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Ab Wheel
4
5-30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Straight Leg Calf Raise
4
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
6
Ab Wheel
4
5-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Straight Leg Calf Raise
4
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
6
Ab Wheel
4
5-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Straight Leg Calf Raise
4
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
6
Ab Wheel
4
5-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Straight Leg Calf Raise
4
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
6
Ab Wheel
4
5-30 reps
RPE 10
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
@7
@7
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@7
3
Pec Deck (Machine)
2 Sets
10-15 Reps
@7
4
Barbell Row
3 Sets
6-10 Reps
@7
5
Lat Pulldown
2 Sets
8-12 Reps
@7
6
Seated Row (Cable)
2 Sets
10-15 Reps
@7
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
2
Lying Bicep Curl
2 Sets
8-12 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7
4
Upright Row (Cable)
2 Sets
10-15 Reps
@7
5
Skull Crusher (Dumbbell)
3 Sets
6-12 Reps
@7
6
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
5-8 Reps
@7
2
Leg Press
3 Sets
8-12 Reps
@7
3
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
5
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@7
6
Decline Sit Up (Weighted)
3 Sets
5-10 Reps
@7
Day 4
1
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@7
2
Dip (Bodyweight)
3 Sets
5-10 Reps
@7
3
Dumbbell Row
2 Sets
6-10 Reps
@7
4
Incline Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@7
5
Bayesian Curl
4 Sets
8-12 Reps
@7
6
Lateral Raise (Cable)
4 Sets
8-12 Reps
@7
Day 5
1
Squat (Barbell)
3 Sets
5-8 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@7
3
Leg Extension
3 Sets
10-15 Reps
@7
4
Straight Leg Calf Raise
3 Sets
10-15 Reps
@7
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
6
Ab Wheel
3 Sets
5-30 Reps
@7
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Maxwell SunAge 20, Man
10 months ago
3 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
This program is the shit