Program Description
Arms dominant 5 day split
Program Overview
- LevelIntermediate, Advanced
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout70 minutes
- CreatedApr 21, 2024 04:55
- Last EditedJun 18, 2025 11:25

Summary
Unleash your inner champion with the Arnold X Upper Lower program! Over the course of 5 weeks, you'll train 5 days a week, focusing on targeted upper and lower body workouts that build strength and muscle. This program incorporates a mix of dumbbell, barbell, and machine exercises, ensuring a comprehensive approach to your fitness goals. With a variety of movements like the Bench Press, Barbell Row, and Overhead Press, you’ll sculpt your physique while enhancing overall performance. Get ready to elevate your training and achieve results that speak for themselves!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Lat Pulldown
4
15 reps
-
6
Upright Row (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Lat Pulldown
4
15 reps
-
6
Upright Row (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Lat Pulldown
4
15 reps
-
6
Upright Row (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Lat Pulldown
4
15 reps
-
6
Upright Row (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Lat Pulldown
4
15 reps
-
6
Upright Row (Cable)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Bench Press (Close Grip)
4
10 reps
-
3
Bicep Curl (EZ Bar)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Hammer Curl
4
15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
7
Lateral Raise (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Bench Press (Close Grip)
4
10 reps
-
3
Bicep Curl (EZ Bar)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Hammer Curl
4
15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
7
Lateral Raise (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Bench Press (Close Grip)
4
10 reps
-
3
Bicep Curl (EZ Bar)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Hammer Curl
4
15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
7
Lateral Raise (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Bench Press (Close Grip)
4
10 reps
-
3
Bicep Curl (EZ Bar)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Hammer Curl
4
15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
7
Lateral Raise (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Bench Press (Close Grip)
4
10 reps
-
3
Bicep Curl (EZ Bar)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Hammer Curl
4
15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
7
Lateral Raise (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
22 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
6
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
22 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
6
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
22 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
6
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
22 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
6
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
22 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
6
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Skull Crusher
4
12 reps
-
5
Incline Curl (Dumbbell)
4
10 reps
-
6
Lateral Raise (Cable)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Skull Crusher
4
12 reps
-
5
Incline Curl (Dumbbell)
4
10 reps
-
6
Lateral Raise (Cable)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Skull Crusher
4
12 reps
-
5
Incline Curl (Dumbbell)
4
10 reps
-
6
Lateral Raise (Cable)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Skull Crusher
4
12 reps
-
5
Incline Curl (Dumbbell)
4
10 reps
-
6
Lateral Raise (Cable)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Skull Crusher
4
12 reps
-
5
Incline Curl (Dumbbell)
4
10 reps
-
6
Lateral Raise (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
-
2
Leg Press (45 Degrees)
5
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Seated Calf Raise
6
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
-
2
Leg Press (45 Degrees)
5
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Seated Calf Raise
6
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
-
2
Leg Press (45 Degrees)
5
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Seated Calf Raise
6
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
-
2
Leg Press (45 Degrees)
5
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Seated Calf Raise
6
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
-
2
Leg Press (45 Degrees)
5
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Seated Calf Raise
6
15 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Dumbbell)3 Sets
10 Reps
-
2
Barbell Row3 Sets
12 Reps
-
3
Incline Chest Fly (Dumbbell)3 Sets
15 Reps
-
4
Seated Row (Machine)3 Sets
12 Reps
-
5
Lat Pulldown4 Sets
15 Reps
-
6
Upright Row (Cable)5 Sets
12 Reps
-
Day 2
1
Overhead Press (Barbell)4 Sets
8 Reps
-
2
Bench Press (Close Grip)4 Sets
10 Reps
-
3
Bicep Curl (EZ Bar)4 Sets
10 Reps
-
4
Tricep Rope Push Down (Cable)3 Sets
12 Reps
-
5
Hammer Curl4 Sets
15 Reps
@7.5
6
Lateral Raise (Dumbbell)3 Sets
12 Reps
@8.5
7
Lateral Raise (Cable)3 Sets
12 Reps
@8.5
Day 3
1
Squat (Barbell)5 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
3
Lunge (Barbell)3 Sets
22 Reps
-
4
Leg Extension3 Sets
15 Reps
-
5
Seated Calf Raise6 Sets
12 Reps
-
Day 4
1
Bench Press (Barbell)4 Sets
8 Reps
-
2
Chin-Up (Weighted)3 Sets
10 Reps
-
3
Seated Row (Cable)3 Sets
12 Reps
-
4
Skull Crusher4 Sets
12 Reps
-
5
Incline Curl (Dumbbell)4 Sets
10 Reps
-
6
Lateral Raise (Cable)5 Sets
20 Reps
-
Day 5
1
Deadlift (Deficit)3 Sets
8 Reps
-
2
Leg Press (45 Degrees)5 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
-
4
Leg Curl3 Sets
15 Reps
-
5
Seated Calf Raise6 Sets
15 Reps
-