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Arnold double split high volume
by John D.
7 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
May 07, 2024 10:37
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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