Ppl Arnold mass builder
Hypertrophy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 1 | 12–12 reps | @6 |
| 2 | 6–12 reps | @10 | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 6–12 reps | @6 |
| 2 | 6–12 reps | @10 | ||
| 3 | Dip (Weighted) | 2 | 6–12 reps | @10 |
| 4 | Pec Deck (Machine) | 2 | 6–12 reps | @10 |
| 5 | Seated Shoulder Press (Dumbbell) | 1 | 12–12 reps | @6 |
| 2 | 6–12 reps | @10 | ||
| 6 | Lateral Raise (Cable) | 2 | 8–15 reps | @10 |
| 7 | V Bar Over Head Extension | 1 | 12–12 reps | @6 |
| 2 | 6–12 reps | @10 | ||
| 8 | Crossbody Tricep Extension | 2 | 6–12 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 12–12 reps | @6 |
| 2 | 6–12 reps | @10 | ||
| 2 | Chest Supported Row (Machine) | 1 | 12–12 reps | @6 |
| 2 | 6–12 reps | @10 | ||
| 3 | High Row | 2 | 6–12 reps | @10 |
| 4 | Cable Low Row | 2 | 6–12 reps | @10 |
| 5 | Chest Supported Row (Dumbbell) | 2 | 6–12 reps | @10 |
| 6 | Reverse Pec Deck | 2 | 10–15 reps | @10 |
| 7 | Hammer Curl | 1 | 12–12 reps | @6 |
| 1 | 6–12 reps | @10 | ||
| 1 | 6–6 reps | @10 | ||
| 8 | Bicep Curl (EZ Bar) | 2 | 6–12 reps | @10 |
| 9 | Preacher Curl Machine | 2 | 6–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 1 | 12–12 reps | @6 |
| 2 | 6–12 reps | @10 | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 12–12 reps | @6 |
| 2 | 6–12 reps | @10 | ||
| 3 | Leg Extension | 2 | 6–12 reps | @10 |
| 4 | Leg Curl | 2 | 6–12 reps | @10 |
| 5 | Standing Calf Raise | 3 | 8–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 1 | 6–12 reps | @6 |
| 2 | 6–12 reps | @10 | ||
| 2 | Incline Bench Press (Smith Machine) | 1 | 12–12 reps | @6 |
| 2 | 6–12 reps | @10 | ||
| 3 | Dip (Weighted) | 2 | 6–12 reps | @10 |
| 4 | Pec Deck (Machine) | 2 | 6–12 reps | @10 |
| 5 | Deadlift (Barbell) | 1 | 12–12 reps | @6 |
| 2 | 6–12 reps | @10 | ||
| 6 | Barbell Row | 1 | 6–12 reps | @6 |
| 2 | 6–12 reps | @10 | ||
| 7 | Standing Pullover (Cable) | 2 | 6–12 reps | @10 |
| 8 | Wide Grip Pull-Up | 2 | 6–12 reps | @10 |
| 9 | Chest Supported Row (Machine) | 2 | 6–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Tricep Extension (Cable) | 1 | 12–12 reps | — |
| 2 | 6–12 reps | @10 | ||
| 2 | V Bar Over Head Extension | 2 | 6–12 reps | @10 |
| 3 | Crossbody Tricep Extension | 2 | 6–12 reps | @10 |
| 4 | Incline Curl (Dumbbell) | 1 | 12–12 reps | @6 |
| 2 | 6–12 reps | @10 | ||
| 5 | Hammer Curl (Cable) | 2 | 6–12 reps | @10 |
| 6 | Spider Curl | 2 | 6–12 reps | @10 |
| 7 | Shoulder Press (Machine) | 1 | 12–12 reps | @6 |
| 2 | 6–12 reps | @10 | ||
| 8 | Lateral Raise (Dumbbell) | 2 | 8–15 reps | @10 |
| 9 | Single Arm Rear Delt Cable Fly | 2 | 8–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 12–12 reps | @6 |
| 2 | 6–12 reps | @10 | ||
| 2 | Leg Extension | 2 | 6–12 reps | @10 |
| 3 | Romanian Deadlift (Barbell) | 1 | 12–12 reps | @6 |
| 2 | 6–12 reps | @10 | ||
| 4 | Lying Leg Curl | 2 | 6–12 reps | @10 |
| 5 | Seated Calf Raise | 3 | 8–15 reps | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Ppl Arnold mass builder is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 120 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.
Ppl Arnold mass builder 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Ppl Arnold mass builder 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
