Arnold split
Strength training for advanced lifters
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Barbell) | 1 | 0 reps |
| 1B | Pull-Up (Weighted) | 1 | 0 reps |
| Superset | |||
| 2A | Lat Pulldown | 1 | 0 reps |
| 2B | Chest Fly (Machine) | 1 | 0 reps |
| Superset | |||
| 3A | Chest Press (Machine) | 1 | 0 reps |
| 3B | Chest Supported Row (Machine) | 1 | 0 reps |
| Superset | |||
| 4A | Seated Row (Cable) | 1 | 0 reps |
| 4B | Dip (Bodyweight) | 1 | 0 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 8 reps | @8 |
| 1 | 6 reps | @8.5 | ||
| 1 | 3 reps | @9.5 | ||
| 2 | Romanian Deadlift (Barbell) | 3 | 8 reps | @9 |
| 3 | Pendulum Squat | 1 | 10 reps | @8 |
| 1 | 6 reps | @9 | ||
| 1 | 4 reps | @10 | ||
| 4 | Walking Lunge (Dumbbell) | 3 | 20 reps | @8 |
| Superset | ||||
| 5A | Leg Extension | 2 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 5B | Leg Curl | 3 | 10 reps | @9 |
| 6 | Hip Adductor (Machine) | 1 | 12 reps | @9 |
| 1 | 12 reps | @10 | ||
| 1 | 8 reps | @10 | ||
| Superset | ||||
| 7A | Seated Calf Raise | 3 | 10 reps | @8 |
| 7B | Partial Calf Raise | 3 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 8 reps | @8 |
| 1 | 6 reps | @8.5 | ||
| 1 | 3 reps | @9.5 | ||
| 2 | Romanian Deadlift (Barbell) | 3 | 8 reps | @9 |
| 3 | Pendulum Squat | 1 | 10 reps | @8 |
| 1 | 6 reps | @9 | ||
| 1 | 4 reps | @10 | ||
| 4 | Walking Lunge (Dumbbell) | 3 | 20 reps | @8 |
| Superset | ||||
| 5A | Leg Extension | 2 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 5B | Leg Curl | 3 | 10 reps | @9 |
| 6 | Hip Adductor (Machine) | 1 | 12 reps | @9 |
| 1 | 12 reps | @10 | ||
| 1 | 8 reps | @10 | ||
| Superset | ||||
| 7A | Seated Calf Raise | 3 | 10 reps | @8 |
| 7B | Partial Calf Raise | 3 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Curl (Dumbbell) | 2 | 10–12 reps | @9 |
| 1 | 10–2 reps | @9 | ||
| 1B | Hammer Curl | 3 | 7–8 reps | @9 |
| 1C | Seated Shoulder Press (Dumbbell) | 3 | 6–8 reps | @10 |
| Superset | ||||
| 2A | Lying Side Lateral Raise | 3 | 6–8 reps | @8 |
| 2B | Lateral Raise (Cable) | 3 | 6–8 reps | @10 |
| 2C | Bicep Curl (Dumbbell) | 3 | 8 reps | @8 |
| 2D | Spider Curl | 3 | 8 reps | @9 |
| Superset | ||||
| 3A | Tricep Extension (Machine) | 3 | 20 reps | @9 |
| 3B | Reverse Pec Deck | 3 | 10 reps | @9 |
| 3C | Kelso Shrug | 3 | 15 reps | @9 |
| 3D | Shrug (Dumbbell) | 3 | 10 reps | @9 |
| 4 | Tricep Kickback | 3 | 20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 1 | 5 reps | @8 |
| 2 | 3 reps | @10 | ||
| Superset | ||||
| 2A | Belt Squat | 3 | 8 reps | @9.5 |
| 2B | Hip Thrust (Machine) | 3 | 8 reps | @9.5 |
| 3 | Glute Kickback | 3 | 15 reps | @9.5 |
| Superset | ||||
| 4A | Hip Adductor (Machine) | 3 | 8 reps | @8 |
| 4B | Hip Abductor (Machine) | 3 | 10 reps | @8 |
| Superset | ||||
| 5A | Calf Raise (Machine) | 3 | 10–15 reps | @9 |
| 5B | Partial Calf Raise | 3 | 10 reps | @9 |
| 5C | Back Extension | 1 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Curl (Dumbbell) | 2 | 10–12 reps | @9 |
| 1 | 10–2 reps | @9 | ||
| 1B | Hammer Curl | 3 | 7–8 reps | @9 |
| 1C | Seated Shoulder Press (Dumbbell) | 3 | 6–8 reps | @10 |
| Superset | ||||
| 2A | Lying Side Lateral Raise | 3 | 6–8 reps | @8 |
| 2B | Lateral Raise (Cable) | 3 | 6–8 reps | @10 |
| 2C | Bicep Curl (Dumbbell) | 3 | 8 reps | @8 |
| 2D | Spider Curl | 3 | 8 reps | @9 |
| Superset | ||||
| 3A | Tricep Extension (Machine) | 3 | 20 reps | @9 |
| 3B | Reverse Pec Deck | 3 | 10 reps | @9 |
| 3C | Kelso Shrug | 3 | 15 reps | @9 |
| 3D | Shrug (Dumbbell) | 3 | 10 reps | @9 |
| 4 | Tricep Kickback | 3 | 20 reps | @9 |
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, Arnold split 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 100 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 split 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.
Arnold split 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
