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Arnold double split high volume

by John D.
22 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
    Oct 25, 2025 11:08

Summary

Unleash your inner champion with the Arnold Double Split High Volume program! Designed for serious lifters, this 1-week, 4-day plan prioritizes high-volume training to maximize muscle growth and strength. Each session focuses on powerful supersets targeting chest and back, ensuring you push your limits while enhancing endurance. With a full gym required, you'll have access to a variety of equipment to sculpt your physique and elevate your performance. Get ready to transform your training and achieve impressive results!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Calves
10.8%
Biceps
10.5%
Triceps
9.8%
Abs
8.4%
Chest
8.1%
Front Delts
7.6%
Lats
6.9%
Upper Back
6.9%
Quadriceps
6.3%
Hamstrings
5.1%
Glutes
4.5%
Forearms
4.4%
Middle Delts
4.3%
Lower Back
2.9%
Rear Delts
2.1%
Adductors
0.6%
Abductors
0.3%
Olympic
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-