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Arnold Split

by Bhavesh R.

Program Description

**Arnold Split** is an 8-week bodybuilding program designed to sculpt your physique through a structured split routine. Comprising 48 workouts, this program focuses on targeted muscle groups each day, ensuring balanced development and ample recovery. With a duration of 80 minutes per session, you'll engage in a variety of exercises that require full gym equipment, making it ideal for intermediate to advanced lifters. Get ready to push your limits and achieve impressive results with this comprehensive training plan!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 28, 2025 04:32
  • Last Edited
    Aug 28, 2025 04:52
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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
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Smith Machine)
3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
10 Reps
-
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-
6
Single Arm Row (Dumbbell)
3 Sets
20 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Deadlift (Barbell)
3 Sets
10 Reps
-
3
Seated Hamstring Curl
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
20 Reps
-
Day 2
1
Shoulder Press (Machine)
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Hammer Curl
3 Sets
20 Reps
-
4
Pinwheel Curl
3 Sets
20 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
20 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
-
3
Pec Deck (Machine)
3 Sets
10 Reps
-
4
Face Pull
3 Sets
10 Reps
-
5
Chest Supported Row (Machine)
3 Sets
10 Reps
-
6
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
2
One Arm Lateral Raise (Cable)
3 Sets
20 Reps
-
3
Hammer Curl
3 Sets
20 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
20 Reps
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5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
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6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
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Day 6
1
Leg Press (45 Degrees)
3 Sets
10 Reps
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2
Hip Abductor (Machine)
3 Sets
10 Reps
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3
Hip Adductor (Machine)
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
20 Reps
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