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Arnold X Upper Lower

by Avishek D.
9 athletes joined

Program Description

Arms dominant 5 day split

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 21, 2024 04:55
  • Last Edited
    Aug 08, 2025 11:52

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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.7%
Front Delts
10.2%
Middle Delts
10%
Biceps
8.8%
Hamstrings
8.7%
Upper Back
8.4%
Triceps
8%
Lats
7.1%
Chest
7%
Glutes
6.9%
Calves
6%
Abs
1.8%
Lower Back
1.8%
Forearms
1.6%
Adductors
1.3%
Rear Delts
1.1%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
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 Row
3 Sets
12 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
-
4
Seated Row (Machine)
3 Sets
12 Reps
-
5
Lat Pulldown
4 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 Curl
4 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 Extension
3 Sets
15 Reps
-
5
Seated Calf Raise
6 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 Crusher
4 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 Curl
3 Sets
15 Reps
-
5
Seated Calf Raise
6 Sets
15 Reps
-