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Arnold split

by Caleb J.

Program Description

**Arnold Split** is a comprehensive 4-week training program designed to sculpt your physique with a focus on hypertrophy and strength. With 12 sessions per week, this split emphasizes a balanced approach, targeting major muscle groups through a variety of exercises, including cable, dumbbell, and bodyweight movements. Each workout is carefully structured to maximize muscle engagement and promote growth, ensuring you stay motivated and challenged throughout the program. Get ready to transform your body and build the strength you’ve always wanted!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 22, 2025 03:18
  • Last Edited
    Sep 24, 2025 04:20

Summary

Unleash your inner champion with the Arnold Split, a dynamic 4-week program designed for serious lifters. Training three days a week, you'll engage in a variety of exercises targeting all major muscle groups, including chest, back, and core, utilizing both free weights and machines. This program emphasizes compound movements and supersets to maximize your strength and hypertrophy gains. Get ready to sculpt your physique and elevate your performance with every session!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.8%
Chest
12.3%
Triceps
10.4%
Quadriceps
10.3%
Hamstrings
8.5%
Upper Back
7.8%
Middle Delts
7.1%
Glutes
6.9%
Biceps
6.2%
Lats
5.8%
Abs
4.2%
Rear Delts
2.8%
Lower Back
1.7%
Adductors
1.3%
Forearms
0.8%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
1
1
1
15 reps
12 reps
10 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
2
1
1
10 reps
8 reps
-
-
-
4A
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Push Up
3
-
6A
Standing Pullover (Cable)
2
1
12 reps
10 reps
-
-
7
Lat Pulldown
2
1
10 reps
8 reps
-
-
8
Deadlift (Barbell)
2
1
1
12 reps
8 reps
6 reps
-
-
-
9
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
1
1
2
12 reps
10 reps
8 reps
-
-
-
-
2
Floor Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
2
3
10 reps
8 reps
-
-
4A
Chest Fly (Cable)
2
1
15 reps
12 reps
-
-
5A
Chest Fly (Cable)
2
1
12 reps
10 reps
-
-
6
Push Up
3
-
7
Underhand Lat Pulldown
2
1
2
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
-
2
Chest Press (Machine)
2
1
1
2
12 reps
10 reps
8 reps
-
-
-
-
3A
Incline Chest Fly (Dumbbell)
2
1
10 reps
8 reps
-
-
4
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
-
-
5
Incline Bench Press (Smith Machine)
1
1
2
2
15 reps
12 reps
10 reps
-
-
-
-
6
Pendlay Row
2
1
1
12 reps
8 reps
6 reps
-
-
-
7
Seated Row (Cable)
2
1
2
12 reps
10 reps
-
-
-
8
Hanging Knee Raise
2
1
20 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
1
1
12 reps
10 reps
-
-
-
2
Bench Press (Dumbbell)
2
1
1
1
12 reps
10 reps
8 reps
-
-
-
-
3A
Incline Fly Press (Dumbbell)
1
2
15 reps
12 reps
-
-
4
Push Up
3
-
5
Seated Wide-Grip Row (Cable)
2
1
2
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
-
-
2
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3A
Upright Row (Cable)
2
1
12 reps
10 reps
-
-
4
Front Raise
2
1
10 reps
8 reps
-
-
5
Tricep Pushdown (Cable)
2
1
10 reps
8 reps
-
-
6
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
-
-
7A
Concentration Curl
2
1
12 reps
10 reps
-
-
8
Seated Dumbbell Curl
2
1
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
-
-
2
Behind-the-Neck Push Press
2
2
10 reps
8 reps
-
-
3
Seated Pin Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Front Raise
2
1
12 reps
10 reps
-
-
5
Upright Row (Barbell)
2
1
10 reps
8 reps
-
-
6
Rear Delt Fly (Dumbbell)
4
1
10 reps
-
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
8
Dip (Bodyweight)
3
-
9
Tricep Extension (Dumbbell)
2
1
10 reps
8 reps
-
-
10A
Hammer Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
11
Preacher Curl (EZ Bar)
2
1
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
-
-
4A
Front Raise
2
1
12 reps
10 reps
-
-
5
Arnold Press
2
1
8 reps
6 reps
-
-
6A
Rear Delt Fly (Machine)
1
2
25 reps
20 reps
-
-
7
Rear Delt Row
2
1
10 reps
8 reps
-
-
8
Close Grip Bench Press (Smith Machine)
2
1
1
1
12 reps
10 reps
8 reps
-
-
-
-
9
21s (EZ Bar)
3
21 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Shoulder Press (Machine)
2
1
1
2
10 reps
8 reps
6 reps
-
-
-
-
3
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Front Raise
2
1
10 reps
8 reps
-
-
5
Upright Row (Cable)
2
1
12 reps
10 reps
-
-
6
Close Grip Bench Press (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
-
-
-
-
7A
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
1
12 reps
10 reps
-
-
2
Leg Curl
2
1
10 reps
8 reps
-
-
3
Squat (Barbell)
2
1
1
8 reps
5 reps
3 reps
-
-
-
4
Leg Press
1
1
1
1
1
15 reps
12 reps
10 reps
6 reps
4 reps
-
-
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2
1
1
12 reps
10 reps
-
-
-
6
Walking Lunge
2
1
10 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
1
10 reps
12 reps
15 reps
20 reps
-
-
-
-
-
2
Hack Squat
2
1
1
2
12 reps
10 reps
8 reps
-
-
-
-
3
Pistol Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Romanian Deadlift (Dumbbell)
2
1
10 reps
8 reps
-
-
5A
Lying Leg Curl
2
1
10 reps
8 reps
-
-
6
Sumo Deadlift (Dumbbell)
2
1
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
1
1
2
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
2
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
1
2
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
4
Squat (Barbell)
2
1
12 reps
10 reps
-
-
5
Lying Leg Curl
2
1
10 reps
8 reps
-
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
2
1
12 reps
10 reps
-
-
2
Leg Press
2
1
1
2
20 reps
15 reps
12 reps
-
-
-
-
3
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Week 1
1 / 4 Weeks
Day 1
1
Seated Row (Cable)
2 Sets
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Chest Press (Machine)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
-
-
-
4A
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Push Up
3 Sets
-
6A
Standing Pullover (Cable)
2 Sets
1 Set
12 Reps
10 Reps
-
-
7
Lat Pulldown
2 Sets
1 Set
10 Reps
8 Reps
-
-
8
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
9
Lying Leg Raise
3 Sets
15 Reps
-
Day 2
1
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
-
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3A
Upright Row (Cable)
2 Sets
1 Set
12 Reps
10 Reps
-
-
4
Front Raise
2 Sets
1 Set
10 Reps
8 Reps
-
-
5
Tricep Pushdown (Cable)
2 Sets
1 Set
10 Reps
8 Reps
-
-
6
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
10 Reps
-
-
7A
Concentration Curl
2 Sets
1 Set
12 Reps
10 Reps
-
-
8
Seated Dumbbell Curl
2 Sets
1 Set
10 Reps
8 Reps
-
-
Day 3
1A
Leg Extension
2 Sets
1 Set
12 Reps
10 Reps
-
-
2
Leg Curl
2 Sets
1 Set
10 Reps
8 Reps
-
-
3
Squat (Barbell)
2 Sets
1 Set
1 Set
8 Reps
5 Reps
3 Reps
-
-
-
4
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6 Reps
4 Reps
-
-
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
-
-
-
6
Walking Lunge
2 Sets
1 Set
10 Reps
8 Reps
-
-