Arnold split

by Ethan

9 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 31, 2024 02:15

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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