logo
BoostcampPNG

Arnold Split

by Ashh

Program Description

**Arnold Split** is an 8-week bodybuilding program designed to sculpt your physique through a balanced approach to strength training. With 24 workouts spread across the weeks, you'll target major muscle groups with a variety of exercises, including the Incline Bench Press and Lat Pulldown, ensuring comprehensive development. Each session lasts about 60 minutes, making it manageable for any schedule. Whether you're a beginner or an advanced lifter, this program will push your limits and help you achieve your fitness goals. Get ready to transform your body and build strength like the legend himself!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 06, 2025 06:32
  • Last Edited
    Jul 10, 2025 01:12

Summary

Unleash your inner champion with the Arnold Split, an 8-week program designed for serious lifters looking to build muscle and strength. This three-day split focuses on targeted workouts for chest, back, legs, and abs, utilizing a variety of equipment to maximize your gains. Each session combines compound and isolation exercises, ensuring a balanced approach to muscle development. Get ready to push your limits and transform your physique with this structured and effective training plan!
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
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
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
2
10-15 reps
-
6
Lat Prayer
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
2
10-15 reps
-
6
Lat Prayer
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
2
10-15 reps
-
6
Lat Prayer
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
2
10-15 reps
-
6
Lat Prayer
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
2
10-15 reps
-
6
Lat Prayer
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
2
10-15 reps
-
6
Lat Prayer
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
2
10-15 reps
-
6
Lat Prayer
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
2
10-15 reps
-
6
Lat Prayer
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Cable)
2
10-15 reps
-
3
Face Pull
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Tricep Extension (Cable)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Cable)
2
10-15 reps
-
3
Face Pull
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Tricep Extension (Cable)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Cable)
2
10-15 reps
-
3
Face Pull
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Tricep Extension (Cable)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Cable)
2
10-15 reps
-
3
Face Pull
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Tricep Extension (Cable)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Cable)
2
10-15 reps
-
3
Face Pull
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Tricep Extension (Cable)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Cable)
2
10-15 reps
-
3
Face Pull
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Tricep Extension (Cable)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Cable)
2
10-15 reps
-
3
Face Pull
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Tricep Extension (Cable)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Lateral Raise (Cable)
2
10-15 reps
-
3
Face Pull
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Tricep Extension (Cable)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Lat Pulldown
3 Sets
6-10 Reps
-
3
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Seated Row (Cable)
3 Sets
6-10 Reps
-
5
Chest Fly (Machine)
2 Sets
10-15 Reps
-
6
Lat Prayer
2 Sets
10-15 Reps
-
Day 2
1
Squat (Smith Machine)
3 Sets
6-10 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
-
3
Leg Extension
2 Sets
10-15 Reps
-
4
Leg Curl
2 Sets
10-15 Reps
-
5
Standing Calf Raise
2 Sets
10-15 Reps
-
6
Cable Crunch
2 Sets
10-15 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
3
Face Pull
2 Sets
10-15 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
-
5
Tricep Extension (Cable)
2 Sets
10-15 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
10-15 Reps
-