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
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout80 minutes
- CreatedJul 13, 2024 08:39
- Last EditedJun 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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Quadriceps
10%
Upper Back
9.6%
Chest
8.4%
Front Delts
8.2%
Lats
8.2%
Biceps
8.2%
Hamstrings
7.8%
Middle Delts
7.5%
Glutes
6%
Abs
5.9%
Calves
4.4%
Lower Back
2%
Rear Delts
1%
Forearms
0.9%
Adductors
0.9%
Abductors
0.4%
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
Maxwell SunAge 20, Man
a year ago
This program is the shit