PPL X Arnold
Strength program for athletes who are retiring from their sport and want to stay in shape.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 6 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps |
| 3 | Tricep Pushdown (Cable) | 3 | 10 reps |
| 4 | Single Arm Rear Delt Cable Fly | 6 | 10 reps |
| 5 | Overhead Tricep Extension (Cable) | 2 | 10 reps |
| 6 | Abs Crunch (Weighted) | 3 | 15 reps |
| 7 | Russian Twist (Dumbbell) | 2 | 20 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5 reps | 75% |
| 2 | Lunge (Dumbbell) | 3 | 10 reps | — |
| 3 | Romanian Deadlift (Dumbbell) | 3 | 8 reps | — |
| 4 | Leg Extension | 2 | 15 reps | — |
| 5 | Leg Curl | 3 | 10 reps | — |
| 6 | Hollow Hold | 2 | 1 min | — |
| 7 | Wood Chop | 2 | 10 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 8 reps |
| 2 | Seated Row (Cable) | 3 | 10 reps |
| 3 | Face Pull | 3 | 10 reps |
| 4 | Bicep Curl (Dumbbell) | 3 | 10 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 6 | Abs Crunch (Weighted) | 3 | 10 reps |
| 7 | Side Plank | 2 | 1 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 8 reps | @7.5 |
| 2 | Single Arm Row (Dumbbell) | 6 | 10 reps | — |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps | — |
| 4 | Pull-Up (Band) | 1 | 30 reps | — |
| 5 | Lateral Raise (Dumbbell) | 3 | 10 reps | — |
| 6 | Bicep Curl (Dumbbell) | 3 | 12 reps | — |
| 7 | Mountain Climber | 1 | 20 reps | — |
| 8 | Plank | 2 | 1 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 8 reps | 55% |
| 2 | Bulgarian Split Squat (Dumbbell) | 6 | 10 reps | — |
| 3 | Leg Extension | 3 | 10 reps | — |
| 4 | Leg Curl | 3 | 10 reps | — |
| 5 | Lying Leg Raise | 3 | 15 reps | — |
| 6 | Hollow Hold | 2 | 1 min | — |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PPL X Arnold is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 60 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 X Arnold is structured around 5 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PPL X Arnold 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
