logo
BoostcampPNG

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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Chest
10%
Front Delts
8.8%
Lats
8.6%
Upper Back
8.6%
Biceps
8.3%
Quadriceps
7.6%
Hamstrings
7.6%
Middle Delts
6.9%
Glutes
6.2%
Lower Back
4.3%
Calves
4.2%
Rear Delts
2.9%
Abs
1.7%
Forearms
1.5%
Adductors
1%
Abductors
0.5%
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
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