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Train Like Arnold

by Ashh

Program Description

This 3-day-per-week program is inspired by the legendary Arnold Schwarzenegger’s training split, reimagined for a more manageable schedule. Designed to maximize hypertrophy, it combines compound and isolation exercises with the golden-era pump. Whether you’re balancing studies or dominating daily life, this plan gives you the tools to grow big, bold, and brutal, just like the Austrian Oak himself. Rest time guidelines: - strength exercises 3 minutes - pump exercise 90 seconds

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 20, 2025 10:53
  • Last Edited
    Jun 20, 2025 11:18
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Lat Prayer
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Lat Prayer
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Lat Prayer
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Lat Prayer
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Lat Prayer
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Lat Prayer
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Lat Prayer
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Lat Prayer
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Leg Press
3 Sets
6-10 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
-
3
Leg Extension
3 Sets
10-15 Reps
-
4
Leg Curl
3 Sets
10-15 Reps
-
5
Standing Calf Raise
3 Sets
10-15 Reps
-
6
Cable Crunch
3 Sets
10-15 Reps
-
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Lat Pulldown
3 Sets
6-10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Seated Row (Cable)
3 Sets
6-10 Reps
-
5
Chest Fly (Cable)
3 Sets
10-15 Reps
-
6
Lat Prayer
3 Sets
10-15 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
10-15 Reps
-