logo
BoostcampPNG

Arnold double split high volume

by John D.
10 athletes joined
5.0
(1 rating)

Program Description

Each day has 2 workouts 6 days per week. Day 1,3,5: perform day 1 in the morning (chest/back) and day 2 in the afternoon (legs, calves, abs) Day 2,4,6: perform day 3 in the morning (shoulders, triceps, biceps) and day 4 in the afternoon (calves, abs) Keep the rest times fairly low. 1-2mins for chest, back, shoulders, legs. < 1min for calves, abs, forearms.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Jan 19, 2024 03:27
  • Last Edited
    Sep 10, 2024 01:52
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
30-45 reps
2A
Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
9 reps
6 reps
2B
Wide Grip Rear Pull-Up
1
1
1
2
15 reps
12 reps
10 reps
8 reps
3A
Incline Bench Press (Barbell)
5
10-15 reps
3B
T-Bar Row
5
10-15 reps
4A
Chest Fly (Dumbbell)
5
10-15 reps
4B
Bent Over Row (Barbell)
5
10-15 reps
5A
Dip (Bodyweight)
5
15 reps
5B
Chin-Up (Bodyweight)
5
12 reps
5C
Pullover (Dumbbell)
5
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
2
Front Squat (Barbell)
5
8-10 reps
3
Leg Press
5
10 reps
4
Leg Extension
5
10 reps
5
Leg Curl
8
10 reps
6
Standing Calf Raise
10
15-30 reps
7
Seated Calf Raise
8
20-30 reps
8
Hanging Leg Raise
3
25-50 reps
9
Sit Up
4
25-30 reps
10
Lying Leg Raise
3
25-30 reps
11
Russian Twist
3
50 reps
12
Back Extension
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
1
20-30 reps
2
Arnold Press
5
6 reps
3A
Lying Rear Lateral Raise
5
8-10 reps
3B
One Arm Lateral Raise (Dumbbell)
5
12 reps
3C
Lateral Raise (Cable)
5
12 reps
3D
Front Raise
5
12 reps
4
Bench Press (Close Grip)
5
6-8 reps
5
Tricep Pushdown (Cable)
5
6-8 reps
6
French Press
5
6-8 reps
7
Single Arm Tricep Extension (Cable)
5
6-8 reps
8
Bicep Curl (Barbell)
6
6-8 reps
9
Incline Curl (Dumbbell)
6
6-8 reps
10
Preacher Curl (Barbell)
6
6-8 reps
11
Concentration Curl
5
6-8 reps
12
Reverse Bicep Curl (Dumbbell)
5
8-10 reps
13
Wrist Curls
5
10 reps
14
Reverse Wrist Curl (Dumbbell)
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
15-30 reps
2
Seated Calf Raise
8
20-30 reps
3
Hanging Leg Raise
3
25-50 reps
4
Sit Up
4
25-30 reps
5
Lying Leg Raise
3
25-30 reps
6
Russian Twist
3
50 reps
7
Back Extension
3
15 reps
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
30-45 Reps
2A
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
9 Reps
6 Reps
2B
Wide Grip Rear Pull-Up
1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
8 Reps
3A
Incline Bench Press (Barbell)
5 Sets
10-15 Reps
3B
T-Bar Row
5 Sets
10-15 Reps
4A
Chest Fly (Dumbbell)
5 Sets
10-15 Reps
4B
Bent Over Row (Barbell)
5 Sets
10-15 Reps
5A
Dip (Bodyweight)
5 Sets
15 Reps
5B
Chin-Up (Bodyweight)
5 Sets
12 Reps
5C
Pullover (Dumbbell)
5 Sets
15-20 Reps
Day 2
1
Squat (Barbell)
5 Sets
8 Reps
2
Front Squat (Barbell)
5 Sets
8-10 Reps
3
Leg Press
5 Sets
10 Reps
4
Leg Extension
5 Sets
10 Reps
5
Leg Curl
8 Sets
10 Reps
6
Standing Calf Raise
10 Sets
15-30 Reps
7
Seated Calf Raise
8 Sets
20-30 Reps
8
Hanging Leg Raise
3 Sets
25-50 Reps
9
Sit Up
4 Sets
25-30 Reps
10
Lying Leg Raise
3 Sets
25-30 Reps
11
Russian Twist
3 Sets
50 Reps
12
Back Extension
3 Sets
15 Reps
Day 4
1
Standing Calf Raise
10 Sets
15-30 Reps
2
Seated Calf Raise
8 Sets
20-30 Reps
3
Hanging Leg Raise
3 Sets
25-50 Reps
4
Sit Up
4 Sets
25-30 Reps
5
Lying Leg Raise
3 Sets
25-30 Reps
6
Russian Twist
3 Sets
50 Reps
7
Back Extension
3 Sets
15 Reps
Day 3
1
Clean and Press
1 Set
20-30 Reps
2
Arnold Press
5 Sets
6 Reps
3A
Lying Rear Lateral Raise
5 Sets
8-10 Reps
3B
One Arm Lateral Raise (Dumbbell)
5 Sets
12 Reps
3C
Lateral Raise (Cable)
5 Sets
12 Reps
3D
Front Raise
5 Sets
12 Reps
4
Bench Press (Close Grip)
5 Sets
6-8 Reps
5
Tricep Pushdown (Cable)
5 Sets
6-8 Reps
6
French Press
5 Sets
6-8 Reps
7
Single Arm Tricep Extension (Cable)
5 Sets
6-8 Reps
8
Bicep Curl (Barbell)
6 Sets
6-8 Reps
9
Incline Curl (Dumbbell)
6 Sets
6-8 Reps
10
Preacher Curl (Barbell)
6 Sets
6-8 Reps
11
Concentration Curl
5 Sets
6-8 Reps
12
Reverse Bicep Curl (Dumbbell)
5 Sets
8-10 Reps
13
Wrist Curls
5 Sets
10 Reps
14
Reverse Wrist Curl (Dumbbell)
5 Sets
10 Reps