IntermediateFree

Curry’s modded Arnold Split.

Mike· Jul 2024

4athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

6 days

Level

Intermediate

Goal

Women's, Muscle, Strength

Equipment

Full Gym

Session length

70 min

Tweaked Arnold Split to get Kyle the results of gaining Strength and Pythonss🐍. Created with the thought of lifting @planetfitness and cutting down.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

14.6%

Upper Back

10.3%

Chest

9.7%

Biceps

9.5%

Lats

7.9%

Front Delts

7.9%

Quadriceps

7.6%

Abs

5.9%

Glutes

5.4%

Middle Delts

Hamstrings

4.8%

Forearms

2.8%

Rear Delts

2.8%

Calves

Lower Back

Adductors

1.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Squat (Smith Machine)	1	12–15 reps	@6
		1	8–10 reps	@8
		1	6–8 reps	@8.5
		1	4–6 reps	@9
		1	8–10 reps	@9
2	Leg Extension	1	10–15 reps	@8
		1	8–12 reps	@9
3	Seated Hamstring Curl	1	8–12 reps	@8
		1	8–10 reps	@9.5
4	Calf Raise (Leg Press)	1	15 reps	@9
		1	15 reps	@9.5
5	Leg Raise (Captain's Chair)	3	10 reps	@9
6	Cable Crunch	2	15 reps	@9.5

#	Exercise	Sets	Reps	Load
1	Face Pull	2	12 reps	@9
		1	15 reps	@9.5
2	Lateral Raise (Dumbbell)	2	10–15 reps	@9.5
3	Shoulder Press (Machine)	1	10–15 reps	@8
		2	6–8 reps	@9
4	Alternating Dumbbell Curl	2	12 reps	@9
5	V-Handle Tricep Pushdown (Cable)	1	12–15 reps	@9
		1	8–10 reps	@9
		2	6–8 reps	@9
6	Hammer Curl	1	10–12 reps	@8.5
		1	8–10 reps	@9
7	Overhead Extension (EZ Bar)	1	12–15 reps	@8.5
		2	8–10 reps	@9
8	Spider Curl	1	12–15 reps	@8.5
		1	8–10 reps	@10
9	Reverse Wrist Curl (Barbell)	1	12–15 reps	@8
		1	6–10 reps	@9.5

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	1	12–15 reps	@7.5
		1	8–10 reps	@8.5
2	Incline Bench Press (Smith Machine)	1	12–15 reps	@6.5
		1	8–10 reps	@8.5
		1	6–8 reps	@9
		1	6–10 reps	@9.5
3	Bent Over Row (Barbell)	1	12–15 reps	@6.5
		2	8–10 reps	@8.5
4	Chest Press (Machine)	2	8 reps	@9
5	Lat Pulldown (Close Grip)	2	10 reps	@9
6	Seated Dip (Machine)	1	12–15 reps	@7.5
		1	8–10 reps	@8.5
7	Single Arm Iso Row	2	8–10 reps	@8.5
8	Pec Deck (Machine)	2	12–15 reps	@8.5
9	Back Extension	2	15 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Smith Machine)	1	12–15 reps	@6
		1	8–10 reps	@8
		1	6–8 reps	@8.5
		1	4–6 reps	@9
		1	8–10 reps	@9
2	Leg Extension	1	10–15 reps	@8
		1	8–12 reps	@9
		1	8–10 reps	@9
3	Seated Hamstring Curl	2	8–12 reps	@8
4	Calf Raise (Leg Press)	1	12 reps	@9
		1	15 reps	@9.5
5	Leg Raise (Captain's Chair)	3	10 reps	@9
6	Cable Crunch	2	15 reps	@9.5

#	Exercise	Sets	Reps	Load
1	Face Pull	2	12 reps	@9
		1	15 reps	@9.5
2	Lateral Raise (Dumbbell)	1	10–15 reps	@9
		1	10–15 reps	@9.5
3	Shoulder Press (Machine)	1	10–15 reps	@8
		2	6–8 reps	@9
4	Alternating Dumbbell Curl	2	12 reps	@9
5	V-Handle Tricep Pushdown (Cable)	1	12–15 reps	@9
		1	8–10 reps	@9
		2	6–8 reps	@9
6	Hammer Curl	1	10–12 reps	@8.5
		1	8–10 reps	@9
7	Overhead Extension (EZ Bar)	1	12–15 reps	@8.5
		2	8–10 reps	@9
8	Spider Curl	1	12–15 reps	@8.5
		1	8–10 reps	@10
9	Reverse Wrist Curl (Barbell)	2	12–15 reps	@9.5

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	1	12–15 reps	@7.5
		1	8–10 reps	@8.5
2	Incline Bench Press (Smith Machine)	1	12–15 reps	@6.5
		1	8–10 reps	@8.5
		1	6–8 reps	@9
		1	6–10 reps	@9.5
3	Bent Over Row (Barbell)	1	12–15 reps	@6.5
		2	8–10 reps	@8.5
4	Chest Press (Machine)	2	8 reps	@9
5	Lat Pulldown (Close Grip)	2	10 reps	@9
6	Seated Dip (Machine)	1	12–15 reps	@7.5
		1	8–10 reps	@8.5
		1	8–10 reps	@9
7	Single Arm Iso Row	2	8–10 reps	@8.5
8	Pec Deck (Machine)	2	12–15 reps	@8.5
9	Back Extension	2	15 reps	@10

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Curry’s modded Arnold Split. is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 70 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.

Curry’s modded Arnold Split. 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Curry’s modded Arnold Split. 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

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android