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Arnold split

by Ethan
13 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
    Jul 10, 2025 05:40

Summary

Unleash your potential with the Arnold Split, a focused 1-week program designed for serious lifters. Train three days a week, alternating between back and chest workouts to maximize muscle engagement and growth. Each session incorporates a mix of compound and isolation exercises, including the Bench Press and Lat Pulldown, ensuring comprehensive development of your upper body. Perfect for those ready to push their limits and sculpt a powerful physique!
Muscle Engagement
Front
Back
MuscleSet
Chest
12.8%
Triceps
11.4%
Upper Back
9.2%
Biceps
8.5%
Rear Delts
7.8%
Quadriceps
7.6%
Front Delts
7.1%
Hamstrings
6.9%
Lats
5.7%
Abs
5.2%
Glutes
4.7%
Lower Back
3.8%
Middle Delts
3.6%
Calves
3.6%
Forearms
2.1%
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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
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 1 Weeks
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
-