logo
BoostcampPNG

PPL x Arnold

by Anish

Program Description

**PPL x Arnold** is a dynamic 1-week program designed for serious lifters looking to maximize their strength and muscle gains. With six training days each week, you'll dive into a balanced Push-Pull-Legs split that targets all major muscle groups through a variety of effective exercises. Each session includes a mix of compound and isolation movements, ensuring comprehensive development and optimal recovery. Get ready to push your limits and sculpt your physique with this intense yet rewarding training plan!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jan 23, 2026 11:41
  • Last Edited
    Feb 07, 2026 12:43
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.6%
Front Delts
12.3%
Biceps
11.4%
Chest
8.6%
Upper Back
8%
Lats
8%
Middle Delts
6.8%
Quadriceps
6.2%
Hamstrings
6.2%
Glutes
4.9%
Abs
4%
Forearms
3.7%
Rear Delts
1.5%
Lower Back
0.9%
Abductors
0.9%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Tricep Extension (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Lateral Raise (Cable)
2
6 reps
-
4
Preacher Curl (Machine)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Cable Crunch
3
12 reps
-
7
Leg Raise (Captain's Chair)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
2
8 reps
-
5
Seated Row (Cable)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
1B
Incline Curl (Dumbbell)
3
5 reps
-
2
Hammer Curl (Dumbbell)
3
6 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
3
8 reps
-
5
Tricep Extension (Machine)
3
8 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Pec Deck (Machine)
2 Sets
8 Reps
-
2
Chest Press (Machine)
3 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Shoulder Press (Machine)
3 Sets
8 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
-
6
Tricep Extension (Machine)
3 Sets
8 Reps
-
Day 2
1
Seated Row (Cable)
3 Sets
8 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
8 Reps
-
3
Lateral Raise (Cable)
2 Sets
6 Reps
-
4
Preacher Curl (Machine)
3 Sets
8 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
8 Reps
-
Day 5
1A
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
1B
Incline Curl (Dumbbell)
3 Sets
5 Reps
-
2
Hammer Curl (Dumbbell)
3 Sets
6 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
4
Single Arm Tricep Extension (Cable)
3 Sets
8 Reps
-
5
Tricep Extension (Machine)
3 Sets
8 Reps
-
Day 4
1
Pec Deck (Machine)
3 Sets
8 Reps
-
2
Incline Bench Press (Smith Machine)
3 Sets
6 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
8 Reps
-
4
Seated Wide-Grip Row (Cable)
2 Sets
8 Reps
-
5
Seated Row (Cable)
2 Sets
8 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
-
4
Leg Curl
2 Sets
8 Reps
-
5
Leg Extension
2 Sets
8 Reps
-
6
Cable Crunch
3 Sets
12 Reps
-
7
Leg Raise (Captain's Chair)
2 Sets
10 Reps
-