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Rayman’s PPL x Arnold

by Raymond W.

Program Description

Build muscle.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 14, 2024 06:53
  • Last Edited
    Jul 14, 2024 08:19
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8 reps
4
Single Arm Tricep Extension (Cable)
2
8-12 reps
5
Overhead Tricep Extension (Cable)
2
8-12 reps
6
Chest Fly (Machine)
3
8 reps
7
Lateral Raise (Dumbbell)
4
8 reps
8
Dip (Bodyweight)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8 reps
4
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
1
8-12 reps
-
6
Chest Fly (Machine)
3
1
8 reps
7
Lateral Raise (Dumbbell)
4
8 reps
8
Dip (Bodyweight)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8 reps
4
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
1
8-12 reps
-
6
Chest Fly (Machine)
3
1
8 reps
7
Lateral Raise (Dumbbell)
4
8 reps
8
Dip (Bodyweight)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8 reps
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
5
Chest Fly (Machine)
3
1
8 reps
6
Lateral Raise (Dumbbell)
4
8 reps
7
Dip (Bodyweight)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8 reps
4
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
1
8-12 reps
-
6
Chest Fly (Machine)
3
1
8 reps
7
Lateral Raise (Dumbbell)
4
8 reps
8
Dip (Bodyweight)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8 reps
4
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
1
8-12 reps
-
6
Chest Fly (Machine)
3
1
8 reps
7
Lateral Raise (Dumbbell)
4
8 reps
8
Dip (Bodyweight)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8 reps
4
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
1
8-12 reps
-
6
Chest Fly (Machine)
3
1
8 reps
7
Lateral Raise (Dumbbell)
4
8 reps
8
Dip (Bodyweight)
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
2
Lat Pulldown
3
8 reps
3
T-Bar Row
3
8 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Rear Delt Fly (Machine)
3
8-12 reps
6
Hammer Curl
3
8-12 reps
7
Lateral Raise (Dumbbell)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
2
Lat Pulldown
3
8 reps
3
T-Bar Row
3
8 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Rear Delt Fly (Machine)
3
8-12 reps
6
Hammer Curl
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
2
Lat Pulldown
3
8 reps
3
T-Bar Row
3
8 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Rear Delt Fly (Machine)
3
8-12 reps
6
Hammer Curl
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
2
Lat Pulldown
3
8 reps
3
T-Bar Row
3
8 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Rear Delt Fly (Machine)
3
8-12 reps
6
Hammer Curl
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
2
Lat Pulldown
3
8 reps
3
T-Bar Row
3
8 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Rear Delt Fly (Machine)
3
8-12 reps
6
Hammer Curl
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
2
Lat Pulldown
3
8 reps
3
T-Bar Row
3
8 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Rear Delt Fly (Machine)
3
8-12 reps
6
Hammer Curl
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
2
Lat Pulldown
3
8 reps
3
T-Bar Row
3
8 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Rear Delt Fly (Machine)
3
8-12 reps
6
Hammer Curl
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Seated Calf Raise
3
8-12 reps
6
Hanging Leg Raise
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Seated Calf Raise
3
8-12 reps
6
Hanging Leg Raise
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Seated Calf Raise
3
8-12 reps
6
Hanging Leg Raise
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Seated Calf Raise
3
8-12 reps
6
Hanging Leg Raise
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Seated Calf Raise
3
8-12 reps
6
Hanging Leg Raise
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Seated Calf Raise
3
8-12 reps
6
Hanging Leg Raise
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Seated Calf Raise
3
8-12 reps
6
Hanging Leg Raise
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Seated Row (Cable)
3
8-12 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
Lat Pulldown
3
8-12 reps
5
Shrug (Dumbbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
2
Seated Row (Cable)
3
8-12 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
Lat Pulldown
3
8-12 reps
5
Shrug (Dumbbell)
1
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
2
Seated Row (Cable)
3
8-12 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
Lat Pulldown
3
8-12 reps
5
Shrug (Dumbbell)
1
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
2
Seated Row (Cable)
3
8-12 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
Lat Pulldown
3
8-12 reps
5
Shrug (Dumbbell)
1
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
2
Seated Row (Cable)
3
8-12 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
Lat Pulldown
3
8-12 reps
5
Shrug (Dumbbell)
1
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
2
Seated Row (Cable)
3
8-12 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
Lat Pulldown
3
8-12 reps
5
Shrug (Dumbbell)
1
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
2
Seated Row (Cable)
3
8-12 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
Lat Pulldown
3
8-12 reps
5
Shrug (Dumbbell)
1
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
2
Bicep Curl (Dumbbell)
3
8-12 reps
3
Tricep Pushdown (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
7
Rear Delt Fly (Machine)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
Bicep Curl (Dumbbell)
3
8-12 reps
3
Tricep Pushdown (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
7
Rear Delt Fly (Machine)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
Bicep Curl (Dumbbell)
3
8-12 reps
3
Tricep Pushdown (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
7
Rear Delt Fly (Machine)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
Bicep Curl (Dumbbell)
3
8-12 reps
3
Tricep Pushdown (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Rear Delt Fly (Machine)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
Bicep Curl (Dumbbell)
3
8-12 reps
3
Tricep Pushdown (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
7
Rear Delt Fly (Machine)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
Bicep Curl (Dumbbell)
3
8-12 reps
3
Tricep Pushdown (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
7
Rear Delt Fly (Machine)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
Bicep Curl (Dumbbell)
3
8-12 reps
3
Tricep Pushdown (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
7
Rear Delt Fly (Machine)
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Seated Calf Raise
3
8-12 reps
6
Hanging Leg Raise
3
8-12 reps
7
Lateral Raise (Dumbbell)
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Seated Calf Raise
3
8-12 reps
6
Hanging Leg Raise
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Seated Calf Raise
3
8-12 reps
6
Hanging Leg Raise
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Seated Calf Raise
3
8-12 reps
6
Hanging Leg Raise
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Seated Calf Raise
3
8-12 reps
6
Hanging Leg Raise
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Seated Calf Raise
3
8-12 reps
6
Hanging Leg Raise
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Seated Calf Raise
3
8-12 reps
6
Hanging Leg Raise
3
8-12 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eat
3
5 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eat
3
5 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eat
3
5 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eat
3
5 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eat
3
5 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eat
3
5 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eat
3
5 reps
RPE 10
Week 1
1 / 7 Weeks
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Seated Calf Raise
3 Sets
8-12 Reps
6
Hanging Leg Raise
3 Sets
8-12 Reps
Day 7
1
Eat
3 Sets
5 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
4
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
6
Chest Fly (Machine)
3 Sets
8 Reps
7
Lateral Raise (Dumbbell)
4 Sets
8 Reps
8
Dip (Bodyweight)
2 Sets
AMRAP
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Shrug (Dumbbell)
3 Sets
8-12 Reps
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
7
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
Day 2
1
Seated Row (Cable)
3 Sets
8-12 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
T-Bar Row
3 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
5
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
6
Hammer Curl
3 Sets
8-12 Reps
7
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 6
1
Squat (Barbell)
3 Sets
6 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Seated Calf Raise
3 Sets
8-12 Reps
6
Hanging Leg Raise
3 Sets
8-12 Reps
7
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps