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Arnold split
by Vall (valladares)
Program Description
Strength + hyperthrophy
Program Overview
Level
Intermediate, Advanced
Goal
Athletics, Bodybuilding, Bodyweight Fitness
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Dec 30, 2023 07:18
Last Edited
May 07, 2024 10:33
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Week 1
1 / 1 Weeks
Day 5
1
Military Press (Barbell)
3 Sets
6-12 Reps
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
3
Face Pull
3 Sets
8-12 Reps
4
Seated Military Press (Barbell)
3 Sets
8-12 Reps
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
10-12 Reps
8
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 6
1
Hip Thrust (Barbell)
5 Sets
12-20 Reps
2
Romanian Deadlift (Barbell)
5 Sets
12-15 Reps
3
Standing Calf Raise
3 Sets
12-15 Reps
4
Seated Calf Raise
3 Sets
12-15 Reps
5
Walk
1 Set
30-60 mins
Day 2
1
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
2
Wrist Curls
3 Sets
8-12 Reps
3
Reverse Wrist Curl (Barbell)
3 Sets
8-12 Reps
4
Hanging Leg Raise
3 Sets
8-12 Reps
5
Decline Crunch
3 Sets
8-12 Reps
6
Walk
1 Set
30-60 mins
Day 4
1
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
2
Wrist Curls
3 Sets
8-12 Reps
3
Reverse Wrist Curl (Barbell)
3 Sets
8-12 Reps
4
Decline Crunch
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
8-12 Reps
6
Walk
1 Set
30-60 mins
Day 3
1
Bulgarian Split Squat (Barbell)
3 Sets
8-12 Reps
2
Squat (Barbell)
3 Sets
15-20 Reps
3
Sissy Squat
3 Sets
8-12 Reps
4
Standing Calf Raise
3 Sets
12-15 Reps
5
Seated Calf Raise
3 Sets
12-15 Reps
Day 1
1
Ring Dip
4 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4
Bent Over Row (Barbell)
3 Sets
5-8 Reps
5
Ring Push Up
3 Sets
6-12 Reps
6
Pull-Up (Bodyweight)
3 Sets
6-12 Reps