Arnold Split
Unleash your inner champion with the Arnold Split: 8 weeks to sculpt your physique and redefine your limits in the gym.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 3 | 10 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 10 reps |
| 3 | Chest Fly (Cable) | 3 | 10 reps |
| 4 | Seated Wide-Grip Row (Cable) | 3 | 10 reps |
| 5 | Lat Pulldown | 3 | 10 reps |
| 6 | Single Arm Row (Dumbbell) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 10 reps |
| 2 | Deadlift (Barbell) | 3 | 10 reps |
| 3 | Seated Hamstring Curl | 3 | 10 reps |
| 4 | Leg Extension | 3 | 10 reps |
| 5 | Standing Calf Raise | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press (Machine) | 3 | 10 reps |
| 2 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 3 | Hammer Curl | 3 | 20 reps |
| 4 | Pinwheel Curl | 3 | 20 reps |
| 5 | Preacher Curl (Dumbbell) | 3 | 20 reps |
| 6 | Tricep Rope Push Down (Cable) | 3 | 10 reps |
| 7 | Overhead Tricep Extension (Cable) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 10 reps |
| 2 | Incline Bench Press (Smith Machine) | 3 | 10 reps |
| 3 | Pec Deck (Machine) | 3 | 10 reps |
| 4 | Face Pull | 3 | 10 reps |
| 5 | Chest Supported Row (Machine) | 3 | 10 reps |
| 6 | Lat Pulldown (Close Grip) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps |
| 2 | One Arm Lateral Raise (Cable) | 3 | 20 reps |
| 3 | Hammer Curl | 3 | 20 reps |
| 4 | Incline Curl (Dumbbell) | 3 | 20 reps |
| 5 | Tricep Rope Push Down (Cable) | 3 | 10 reps |
| 6 | Overhead Tricep Extension (Cable) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 3 | 10 reps |
| 2 | Hip Abductor (Machine) | 3 | 10 reps |
| 3 | Hip Adductor (Machine) | 3 | 10 reps |
| 4 | Standing Calf Raise | 3 | 20 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Arnold Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 80 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.
Arnold Split is structured around 6 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Arnold Split 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
