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Arnold Split

by Noah M.
1 athletes joined

Program Description

A little bit of power building without deadlifts. Getting the work done with fewer exercises that are effective.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 10, 2025 09:16
  • Last Edited
    Jun 18, 2025 09:14

Summary

Embark on a transformative 6-week journey with the Arnold Split program, designed for dedicated lifters ready to elevate their training. This 6-day-a-week regimen focuses on specific muscle groups, ensuring targeted growth and strength development. With a mix of compound lifts like barbell squats and bench presses, alongside isolation exercises, you'll build a balanced physique while enhancing your overall performance. Get ready to push your limits and achieve your fitness goals with this structured and effective training plan!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Back Extension (Weighted)
4
8-12 reps
RPE 9
3
Leg Extension
4
6-12 reps
RPE 10
4
Standing Calf Raise
3
5-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Back Extension (Weighted)
4
8-12 reps
RPE 9
3
Leg Extension
4
6-12 reps
RPE 10
4
Standing Calf Raise
3
5-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
4 reps
RPE 9
RPE 8
2
Back Extension (Weighted)
4
8-12 reps
RPE 9
3
Leg Extension
4
6-12 reps
RPE 10
4
Standing Calf Raise
3
5-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
6 reps
RPE 8
RPE 7
2
Back Extension (Weighted)
4
8-12 reps
RPE 9
3
Leg Extension
4
6-12 reps
RPE 10
4
Standing Calf Raise
3
5-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
4 reps
RPE 9
RPE 8
2
Back Extension (Weighted)
4
8-12 reps
RPE 9
3
Leg Extension
4
6-12 reps
RPE 10
4
Standing Calf Raise
3
5-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
4 reps
RPE 10
RPE 9
2
Back Extension (Weighted)
4
8-12 reps
RPE 9
3
Leg Extension
4
6-12 reps
RPE 10
4
Standing Calf Raise
3
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Chest Supported Row (Machine)
4
4-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
4
5-10 reps
RPE 9.5
4
Lat Pulldown
4
6-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Chest Supported Row (Machine)
4
4-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
4
5-10 reps
RPE 9.5
4
Lat Pulldown
4
6-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6 reps
4 reps
RPE 9
RPE 8
2
Chest Supported Row (Machine)
4
4-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
4
5-10 reps
RPE 9.5
4
Lat Pulldown
4
6-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
6 reps
RPE 8
RPE 7
2
Chest Supported Row (Machine)
4
4-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
4
5-10 reps
RPE 9.5
4
Lat Pulldown
4
6-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
4 reps
RPE 9
RPE 8
2
Chest Supported Row (Machine)
4
4-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
4
5-10 reps
RPE 9.5
4
Lat Pulldown
4
6-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
6 reps
RPE 10
RPE 9
2
Chest Supported Row (Machine)
4
4-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
4
5-10 reps
RPE 9.5
4
Lat Pulldown
4
6-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
4
6-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
4
6-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
4
6-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
4
6-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
4
6-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
4
6-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Leg Press (45 Degrees)
4
5-10 reps
RPE 8.5
3
Seated Hamstring Curl
4
6-12 reps
RPE 9.5
4
Seated Calf Raise
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Leg Press (45 Degrees)
4
5-10 reps
RPE 8.5
3
Seated Hamstring Curl
4
6-12 reps
RPE 9.5
4
Seated Calf Raise
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6 reps
4 reps
RPE 9
RPE 8
2
Leg Press (45 Degrees)
4
5-10 reps
RPE 8.5
3
Seated Hamstring Curl
4
6-12 reps
RPE 9.5
4
Seated Calf Raise
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
4 reps
6 reps
RPE 8
RPE 7
2
Leg Press (45 Degrees)
4
5-10 reps
RPE 8.5
3
Seated Hamstring Curl
4
6-12 reps
RPE 9.5
4
Seated Calf Raise
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
5 reps
4 reps
RPE 9
RPE 8
2
Leg Press (45 Degrees)
4
5-10 reps
RPE 8.5
3
Seated Hamstring Curl
4
6-12 reps
RPE 9.5
4
Seated Calf Raise
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6 reps
4 reps
RPE 10
RPE 9
2
Leg Press (45 Degrees)
4
5-10 reps
RPE 8.5
3
Seated Hamstring Curl
4
6-12 reps
RPE 9.5
4
Seated Calf Raise
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
4-6 reps
RPE 9
2
T-Bar Row
4
4-8 reps
RPE 9.5
3
Chest Fly (Machine)
4
6-12 reps
RPE 9.5
4
Pullover (Machine)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
4-6 reps
RPE 9
2
T-Bar Row
4
4-8 reps
RPE 9.5
3
Chest Fly (Machine)
4
6-12 reps
RPE 9.5
4
Pullover (Machine)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
4-6 reps
RPE 9
2
T-Bar Row
4
4-8 reps
RPE 9.5
3
Chest Fly (Machine)
4
6-12 reps
RPE 9.5
4
Pullover (Machine)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
4-6 reps
RPE 9
2
T-Bar Row
4
4-8 reps
RPE 9.5
3
Chest Fly (Machine)
4
6-12 reps
RPE 9.5
4
Pullover (Machine)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
4-6 reps
RPE 9
2
T-Bar Row
4
4-8 reps
RPE 9.5
3
Chest Fly (Machine)
4
6-12 reps
RPE 9.5
4
Pullover (Machine)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
4-6 reps
RPE 9
2
T-Bar Row
4
4-8 reps
RPE 9.5
3
Chest Fly (Machine)
4
6-12 reps
RPE 9.5
4
Pullover (Machine)
4
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
6-12 reps
RPE 9.5
2
Skull Crusher
3
8-12 reps
RPE 9.5
3
Hammer Curl
3
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Machine)
3
8-12 reps
RPE 10
6
Overhead Press (Machine)
2
5-10 reps
RPE 9
7
Reverse Pec Deck
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
6-12 reps
RPE 9.5
2
Skull Crusher
3
8-12 reps
RPE 9.5
3
Hammer Curl
3
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Machine)
3
8-12 reps
RPE 10
6
Overhead Press (Machine)
2
5-10 reps
RPE 9
7
Reverse Pec Deck
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
6-12 reps
RPE 9.5
2
Skull Crusher
3
8-12 reps
RPE 9.5
3
Hammer Curl
3
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Machine)
3
8-12 reps
RPE 10
6
Overhead Press (Machine)
2
5-10 reps
RPE 9
7
Reverse Pec Deck
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
6-12 reps
RPE 9.5
2
Skull Crusher
3
8-12 reps
RPE 9.5
3
Hammer Curl
3
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Machine)
3
8-12 reps
RPE 10
6
Overhead Press (Machine)
2
5-10 reps
RPE 9
7
Reverse Pec Deck
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
6-12 reps
RPE 9.5
2
Skull Crusher
3
8-12 reps
RPE 9.5
3
Hammer Curl
3
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Machine)
3
8-12 reps
RPE 10
6
Overhead Press (Machine)
2
5-10 reps
RPE 9
7
Reverse Pec Deck
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
6-12 reps
RPE 9.5
2
Skull Crusher
3
8-12 reps
RPE 9.5
3
Hammer Curl
3
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
3
5-10 reps
RPE 9.5
5
Lateral Raise (Machine)
3
8-12 reps
RPE 10
6
Overhead Press (Machine)
2
5-10 reps
RPE 9
7
Reverse Pec Deck
2
6-12 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
Back Extension (Weighted)
4 Sets
8-12 Reps
@9
3
Leg Extension
4 Sets
6-12 Reps
@10
4
Standing Calf Raise
3 Sets
5-15 Reps
@10
Day 2
1
Bench Press (Paused)
1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
Chest Supported Row (Machine)
4 Sets
4-8 Reps
@9.5
3
Incline Chest Press (Machine)
4 Sets
5-10 Reps
@9.5
4
Lat Pulldown
4 Sets
6-12 Reps
@9.5
Day 3
1
Face Pull
2 Sets
10-20 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
4-6 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
6-12 Reps
@10
4
Preacher Curl (EZ Bar)
4 Sets
6-12 Reps
@9.5
5
Overhead Tricep Extension (Cable)
4 Sets
6-12 Reps
@9.5
Day 4
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
Leg Press (45 Degrees)
4 Sets
5-10 Reps
@8.5
3
Seated Hamstring Curl
4 Sets
6-12 Reps
@9.5
4
Seated Calf Raise
4 Sets
8-12 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
4-6 Reps
@9
2
T-Bar Row
4 Sets
4-8 Reps
@9.5
3
Chest Fly (Machine)
4 Sets
6-12 Reps
@9.5
4
Pullover (Machine)
4 Sets
8-12 Reps
@10
Day 6
1
Tricep Pushdown (Cable)
3 Sets
6-12 Reps
@9.5
2
Skull Crusher
3 Sets
8-12 Reps
@9.5
3
Hammer Curl
3 Sets
6-10 Reps
@10
4
Incline Curl (Dumbbell)
3 Sets
5-10 Reps
@9.5
5
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
6
Overhead Press (Machine)
2 Sets
5-10 Reps
@9
7
Reverse Pec Deck
2 Sets
6-12 Reps
@10