Arnold split | Workout Programs | Boostcamp App |

Arnold split

by Ethan

8 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

Jun 25, 2024 10:02

down_app

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