Arnold x Reeves
Volume + Strength
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Barbell) | 3 | 8–12 reps |
| 1B | Pullover (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 2A | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 2B | Meadow Row | 3 | 8–12 reps |
| Superset | |||
| 3A | Dip (Weighted) | 3 | 8–12 reps |
| 3B | Pull-Up (Bodyweight) | 3 | AMRAP |
| Superset | |||
| 4A | Chest Fly (Cable) | 3 | 10–15 reps |
| 4B | Lat Pulldown (Close Grip) | 3 | 8–12 reps |
| Superset | |||
| 5A | Shrug (Dumbbell) | 4 | 10–15 reps |
| 5B | Decline Sit Up (Weighted) | 4 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Seated Shoulder Press (Dumbbell) | 3 | 8–15 reps |
| 1B | Incline Curl (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 2A | French Press | 3 | 8–12 reps |
| 2B | Face Pull | 3 | 10–15 reps |
| Superset | |||
| 3A | Bicep Curl (Cable) | 4 | 10–12 reps |
| 3B | Tricep Rope Push Down (Cable) | 4 | 8–15 reps |
| 3C | Lateral Raise (Cable) | 4 | 8–15 reps |
| Superset | |||
| 4A | Reverse Wrist Curl (Barbell) | 3 | 10–15 reps |
| 4B | Wrist Curls | 3 | 10–15 reps |
| 4C | Windshield Wipers | 3 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 10–20 reps |
| 2 | Leg Extension | 3 | 12–15 reps |
| 3 | Romanian Deadlift (Barbell) | 3 | 10–12 reps |
| 4 | Lying Leg Curl | 3 | 12–15 reps |
| Superset | |||
| 5A | Hip Abductor (Machine) | 4 | 10–15 reps |
| 5B | Standing Calf Raise | 4 | 10–20 reps |
| Superset | |||
| 6A | Decline Sit Up (Weighted) | 3 | 10–20 reps |
| 6B | Leg Raise (Captain's Chair) | 3 | 10–20 reps |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Upright Row (Barbell) | 1 | 12–16 reps | @10 |
| 2 | Overhead Press (Barbell) | 1 | 12–16 reps | @10 |
| 3 | Chest Press (Machine) | 1 | 12–16 reps | @10 |
| 4 | Incline Chest Press (Machine) | 1 | 12–16 reps | @10 |
| 5 | Bent Over Row (Barbell) | 1 | 12–16 reps | @10 |
| 6 | Pullover (Dumbbell) | 1 | 12–16 reps | @10 |
| 7 | Shrug (Trap Bar) | 1 | 12–16 reps | @10 |
| 8 | Bicep Curl (Barbell) | 1 | 12–16 reps | @10 |
| 9 | Hammer Curl | 1 | 12–16 reps | @10 |
| 10 | Seated Dip (Machine) | 1 | 12–16 reps | @10 |
| 11 | Skull Crusher | 1 | 12–16 reps | @10 |
| 12 | Step-Up (Weighted) | 1 | 12–16 reps | @10 |
| 13 | Hip Thrust (Barbell) | 1 | 12–16 reps | @10 |
| Superset | ||||
| 14A | Seated Calf Raise | 2 | 12–16 reps | @10 |
| 14B | Ab Wheel | 2 | AMRAP | @10 |
| 14C | Hanging Leg Raise | 2 | AMRAP | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Arnold x Reeves is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 80 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.
Arnold x Reeves is structured around 4 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Arnold x Reeves 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
