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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
    Jun 18, 2025 11:27

Summary

Experience the power of the Arnold Split, a dynamic 1-week program designed for serious lifters ready to push their limits. With six training days focused on targeted muscle groups, this program emphasizes strength and hypertrophy through a mix of compound and isolation exercises. You’ll sculpt your shoulders, arms, and legs with proven moves like Military Press, Hip Thrusts, and Bicep Curls. Equip your garage gym and get ready to transform your physique with this structured, high-intensity routine!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
4
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Bent Over Row (Barbell)
3
5-8 reps
-
5
Ring Push Up
3
6-12 reps
-
6
Pull-Up (Bodyweight)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2
Wrist Curls
3
8-12 reps
-
3
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
4
Hanging Leg Raise
3
8-12 reps
-
5
Decline Crunch
3
8-12 reps
-
6
Walk
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
15-20 reps
-
3
Sissy Squat
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2
Wrist Curls
3
8-12 reps
-
3
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
4
Decline Crunch
3
8-12 reps
-
5
Hanging Leg Raise
3
8-12 reps
-
6
Walk
1
30-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
8-12 reps
-
4
Seated Military Press (Barbell)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Single Arm Overhead Tricep Extension
3
8-12 reps
-
7
Hammer Curl
3
10-12 reps
-
8
Tricep Extension (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
12-20 reps
-
2
Romanian Deadlift (Barbell)
5
12-15 reps
-
3
Standing Calf Raise
3
12-15 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Walk
1
30-60 mins
-
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
-