PPL X ARNOLD
“Build Strength, Sculpt Aesthetics, and Push Beyond Limits.”
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 8 reps | ||
| 2 | Incline Bench Press (Dumbbell) | 3 | 12 reps |
| 3 | Cable Crossover | 1 | 12 reps |
| 2 | 15 reps | ||
| 4 | Lateral Raise (Machine) | 1 | 15 reps |
| 2 | 12 reps | ||
| 5 | Tricep Rope Push Down (Cable) | 1 | 15 reps |
| 2 | 12 reps | ||
| 6 | Skull Crusher (Barbell) | 2 | 15 reps |
| 1 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | 15 reps |
| 2 | Seated Row (Cable) | 1 | 15 reps |
| 2 | 12 reps | ||
| 3 | Wide Grip Lat Pulldown | 1 | 15 reps |
| 2 | 12 reps | ||
| 4 | Reverse Pec Deck | 1 | 15 reps |
| 2 | 12 reps | ||
| 5 | Incline Curl (Dumbbell) | 3 | 12 reps |
| 6 | Preacher Curl (Dumbbell) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 1 | 15 reps |
| 2 | 12 reps | ||
| 2 | Leg Extension | 1 | 15 reps |
| 2 | 12 reps | ||
| 3 | Leg Curl | 1 | 15 reps |
| 2 | 12 reps | ||
| 4 | Leg Press | 1 | 15 reps |
| 2 | 12 reps | ||
| 5 | Walking Lunge | 3 | 12 reps |
| 6 | Seated Calf Raise | 1 | 15 reps |
| 2 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 15 reps |
| 2 | 12 reps | ||
| 2 | Underhand Lat Pulldown | 1 | 15 reps |
| 2 | 12 reps | ||
| 3 | Push Up | 3 | 15 reps |
| 4 | Barbell Row | 1 | 15 reps |
| 2 | 12 reps | ||
| 5 | Dumbbell Row | 2 | 12 reps |
| 1 | 8 reps | ||
| 6 | Pec Fly (Dumbbell) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 15 reps |
| 2 | 12 reps | ||
| 1 | 8 reps | ||
| 2 | Lateral Raise (Machine) | 1 | 15 reps |
| 2 | 12 reps | ||
| 3 | V-Handle Tricep Pushdown (Cable) | 2 | 15 reps |
| 1 | 12 reps | ||
| 4 | Alternating Dumbbell Curl | 3 | 12 reps |
| 5 | Single Arm Overhead Tricep Extension | 2 | 15 reps |
| 1 | 12 reps | ||
| 6 | Hammer Curl | 1 | 15 reps |
| 2 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Abs Crunch (Machine) | 1 | AMRAP |
| 2 | Abs Crunch (Bodyweight) | 1 | AMRAP |
| 3 | Reverse Abs Crunch (Bodyweight) | 1 | AMRAP |
| 4 | Lying Leg Raise | 1 | AMRAP |
| 5 | Plank | 2 | 1 min |
| 6 | Russian Twist | 1 | AMRAP |
Weeks 2–16 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 16 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 90 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 6 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 16 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
