Arnold split

by Ethan

12 athletes joined

Program Description

Get big

Program Overview

Level
Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Mar 05, 2024 02:42
Last Edited
Feb 08, 2025 03:02

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Chest Supported T-Bar Row

3

8 reps

-

2

Bench Press (Barbell)

3

8 reps

-

3

Lat Pulldown

3

10 reps

-

4

Incline Bench Press (Dumbbell)

3

10 reps

-

5

Trap Bar Shrugs

3

12 reps

-

6

Chest Fly (Cable)

3

12 reps

-

7

Standing Pullover (Cable)

3

12 reps

-

Day 2

1

Skull Crusher

3

12 reps

-

2

Preacher Curl (Barbell)

3

10 reps

-

3

Rear Delt Cable

3

12 reps

-

4

Tricep Pushdown (Cable)

3

12 reps

-

5

Lateral Raise (Cable)

3

12 reps

-

6

Hammer Curl

3

10 reps

-

Day 3

1

Straight Leg Calf Raise

3

12 reps

-

2

Hack Squat

3

10 reps

-

3

Romanian Deadlift (Barbell)

2

10 reps

-

4

Leg Extension

3

10 reps

-

5

Hamstring Curl

2

12 reps

-

6

Abs Crunch (Weighted)

3

12 reps

-

Day 1

1

Chest Supported T-Bar Row

3 Sets

8 Reps

-

2

Bench Press (Barbell)

3 Sets

8 Reps

-

3

Lat Pulldown

3 Sets

10 Reps

-

4

Incline Bench Press (Dumbbell)

3 Sets

10 Reps

-

5

Trap Bar Shrugs

3 Sets

12 Reps

-

6

Chest Fly (Cable)

3 Sets

12 Reps

-

7

Standing Pullover (Cable)

3 Sets

12 Reps

-

Day 2

1

Skull Crusher

3 Sets

12 Reps

-

2

Preacher Curl (Barbell)

3 Sets

10 Reps

-

3

Rear Delt Cable

3 Sets

12 Reps

-

4

Tricep Pushdown (Cable)

3 Sets

12 Reps

-

5

Lateral Raise (Cable)

3 Sets

12 Reps

-

6

Hammer Curl

3 Sets

10 Reps

-

Day 3

1

Straight Leg Calf Raise

3 Sets

12 Reps

-

2

Hack Squat

3 Sets

10 Reps

-

3

Romanian Deadlift (Barbell)

2 Sets

10 Reps

-

4

Leg Extension

3 Sets

10 Reps

-

5

Hamstring Curl

2 Sets

12 Reps

-

6

Abs Crunch (Weighted)

3 Sets

12 Reps

-