5 Day Arnold x Push Pull Split Program "PowerUpFitness"
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 4–6 reps |
| 2 | Bent Over Row (Barbell) | 4 | 6–8 reps |
| 3 | Chest Fly (Cable) | 1 | 10–12 reps |
| 4 | Lat Pulldown | 3 | 10–12 reps |
| 5 | Upright Row (Cable) | 2 | 10–12 reps |
| 6 | Rear Delt Fly (Machine) | 2 | 12–15 reps |
| 7 | Hanging Leg Raise | 2 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 4–6 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 6–10 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 10–12 reps |
| 4 | Lying Leg Curl | 2 | 12–15 reps |
| 5 | Leg Extension | 3 | 12–15 reps |
| 6 | Standing Calf Raise | 3 | 12–20 reps |
| 7 | Tricep Pushdown (Cable) | 2 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Barbell) | 4 | 4–6 reps |
| 2 | Chin-Up (Weighted) | 2 | 6–8 reps |
| 3 | Dip (Weighted) | 2 | 6–8 reps |
| 4 | Lateral Raise (Cable) | 3 | 10–15 reps |
| 5 | Bicep Curl (Dumbbell) | 3 | 12 reps |
| 6 | Overhead Tricep Extension (Cable) | 3 | 12 reps |
| 7 | Decline Crunch (Weighted) | 2 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 4–6 reps |
| 2 | Pull-Up (Weighted) | 4 | 6–8 reps |
| 3 | Single Arm Row (Dumbbell) | 3 | 8–10 reps |
| 4 | Seated Hamstring Curl | 2 | 10–12 reps |
| 5 | Upright Row (Barbell) | 1 | 8–10 reps |
| 6 | Bicep Curl (Barbell) | 4 | 8–10 reps |
| 7 | Face Pull | 1 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 3 | 6–8 reps |
| 2 | Incline Bench Press (Barbell) | 3 | 6–8 reps |
| 3 | Overhead Press (Dumbbell) | 3 | 8–10 reps |
| 4 | Lunge (Dumbbell) | 2 | 10 reps |
| 5 | Skull Crusher | 3 | 10–12 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 10–12 reps |
| 7 | Seated Calf Raise | 3 | 12–15 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 5 Day Arnold x Push Pull Split Program "PowerUpFitness" is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
5 Day Arnold x Push Pull Split Program "PowerUpFitness" is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5 Day Arnold x Push Pull Split Program "PowerUpFitness" is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
