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ppl x arnold

by Brendan M.

Program Description

get jacked

Program Overview

  • Level
    Beginner, Intermediate, Advanced, Novice
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Powerlifting, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 19, 2025 02:00
  • Last Edited
    Jun 18, 2025 08:58

Summary

Unleash your inner champion with the "PPL x Arnold" program, a comprehensive 5-week training regimen designed for serious lifters. This 7-day-a-week plan combines powerful push, pull, and leg workouts, featuring supersets that will challenge your strength and endurance. Each session is meticulously crafted to target major muscle groups, ensuring balanced development and optimal results. Equip yourself with a full gym and get ready to elevate your fitness game to legendary heights!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Lateral Raise (Cable)
3
12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
2B
Overhead Press (Dumbbell)
2
10 reps
RPE 7
3A
Tricep Pushdown (Cable)
2
15 reps
RPE 9
3B
Dip (Bodyweight)
1
AMRAP
RPE 10
4
Thoracic Extension Stretch
2
0.5 mins
-
5
Couch Stretch
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Lateral Raise (Cable)
3
12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
2B
Overhead Press (Dumbbell)
2
10 reps
RPE 7
3A
Tricep Pushdown (Cable)
2
15 reps
RPE 9
3B
Dip (Bodyweight)
1
AMRAP
RPE 10
4
Thoracic Extension Stretch
2
0.5 mins
-
5
Couch Stretch
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Lateral Raise (Cable)
3
12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
2B
Overhead Press (Dumbbell)
2
10 reps
RPE 7
3A
Tricep Pushdown (Cable)
2
15 reps
RPE 9
3B
Dip (Bodyweight)
1
AMRAP
RPE 10
4
Thoracic Extension Stretch
2
0.5 mins
-
5
Couch Stretch
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Lateral Raise (Cable)
3
12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
2B
Overhead Press (Dumbbell)
2
10 reps
RPE 7
3A
Tricep Pushdown (Cable)
2
15 reps
RPE 9
3B
Dip (Bodyweight)
1
AMRAP
RPE 10
4
Thoracic Extension Stretch
2
0.5 mins
-
5
Couch Stretch
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Lateral Raise (Cable)
3
12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
2B
Overhead Press (Dumbbell)
2
10 reps
RPE 7
3A
Tricep Pushdown (Cable)
2
15 reps
RPE 9
3B
Dip (Bodyweight)
1
AMRAP
RPE 10
4
Thoracic Extension Stretch
2
0.5 mins
-
5
Couch Stretch
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-10 reps
RPE 8
1B
Chest Supported Row (Machine)
3
10 reps
RPE 8
2A
Seated Row (Cable)
3
12 reps
RPE 8
2B
Reverse Pec Deck
3
15 reps
RPE 7
3A
Face Pull
2
15 reps
-
3B
Incline Curl (Dumbbell)
2
12 reps
-
3C
Hammer Curl (Dumbbell)
2
12 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-10 reps
RPE 8
1B
Chest Supported Row (Machine)
3
10 reps
RPE 8
2A
Seated Row (Cable)
3
12 reps
RPE 8
2B
Reverse Pec Deck
3
15 reps
RPE 7
3A
Face Pull
2
15 reps
-
3B
Incline Curl (Dumbbell)
2
12 reps
-
3C
Hammer Curl (Dumbbell)
2
12 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-10 reps
RPE 8
1B
Chest Supported Row (Machine)
3
10 reps
RPE 8
2A
Seated Row (Cable)
3
12 reps
RPE 8
2B
Reverse Pec Deck
3
15 reps
RPE 7
3A
Face Pull
2
15 reps
-
3B
Incline Curl (Dumbbell)
2
12 reps
-
3C
Hammer Curl (Dumbbell)
2
12 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-10 reps
RPE 8
1B
Chest Supported Row (Machine)
3
10 reps
RPE 8
2A
Seated Row (Cable)
3
12 reps
RPE 8
2B
Reverse Pec Deck
3
15 reps
RPE 7
3A
Face Pull
2
15 reps
-
3B
Incline Curl (Dumbbell)
2
12 reps
-
3C
Hammer Curl (Dumbbell)
2
12 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-10 reps
RPE 8
1B
Chest Supported Row (Machine)
3
10 reps
RPE 8
2A
Seated Row (Cable)
3
12 reps
RPE 8
2B
Reverse Pec Deck
3
15 reps
RPE 7
3A
Face Pull
2
15 reps
-
3B
Incline Curl (Dumbbell)
2
12 reps
-
3C
Hammer Curl (Dumbbell)
2
12 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Hamstring Curl
3
12 reps
-
3A
Hip Thrust (Machine)
2
12 reps
-
3B
Walking Lunge (Dumbbell)
1
10 reps
-
4
90/90 Hip Flow
2
-
-
5
Squat (Paused)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Hamstring Curl
3
12 reps
-
3A
Hip Thrust (Machine)
2
12 reps
-
3B
Walking Lunge (Dumbbell)
1
10 reps
-
4
90/90 Hip Flow
2
-
-
5
Squat (Paused)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Hamstring Curl
3
12 reps
-
3A
Hip Thrust (Machine)
2
12 reps
-
3B
Walking Lunge (Dumbbell)
1
10 reps
-
4
90/90 Hip Flow
2
-
-
5
Squat (Paused)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Hamstring Curl
3
12 reps
-
3A
Hip Thrust (Machine)
2
12 reps
-
3B
Walking Lunge (Dumbbell)
1
10 reps
-
4
90/90 Hip Flow
2
-
-
5
Squat (Paused)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Hamstring Curl
3
12 reps
-
3A
Hip Thrust (Machine)
2
12 reps
-
3B
Walking Lunge (Dumbbell)
1
10 reps
-
4
90/90 Hip Flow
2
-
-
5
Squat (Paused)
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
-
2
Stretching
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
-
2
Stretching
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
-
2
Stretching
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
-
2
Stretching
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
-
2
Stretching
1
10-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
1B
Pull-Up (Assisted)
3
8 reps
RPE 8
2A
Chest Fly (Cable)
2
12 reps
-
2B
Straight Arm Pulldown
2
12 reps
-
3A
Chest Press (Machine)
2
10 reps
-
3B
Seated Row (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
1B
Pull-Up (Assisted)
3
8 reps
RPE 8
2A
Chest Fly (Cable)
2
12 reps
-
2B
Straight Arm Pulldown
2
12 reps
-
3A
Chest Press (Machine)
2
10 reps
-
3B
Seated Row (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
1B
Pull-Up (Assisted)
3
8 reps
RPE 8
2A
Chest Fly (Cable)
2
12 reps
-
2B
Straight Arm Pulldown
2
12 reps
-
3A
Chest Press (Machine)
2
10 reps
-
3B
Seated Row (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
1B
Pull-Up (Assisted)
3
8 reps
RPE 8
2A
Chest Fly (Cable)
2
12 reps
-
2B
Straight Arm Pulldown
2
12 reps
-
3A
Chest Press (Machine)
2
10 reps
-
3B
Seated Row (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
1B
Pull-Up (Assisted)
3
8 reps
RPE 8
2A
Chest Fly (Cable)
2
12 reps
-
2B
Straight Arm Pulldown
2
12 reps
-
3A
Chest Press (Machine)
2
10 reps
-
3B
Seated Row (Cable)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
10-12 reps
-
2A
Overhead Press (Dumbbell)
3
10 reps
-
2B
Bicep Curl (Barbell)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Incline Curl (Dumbbell)
3
12 reps
-
4A
Tricep Rope Push Down (Cable)
2
15 reps
-
4B
Overhead Tricep Extension (Cable)
2
12 reps
-
4C
Reverse Pec Deck
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
10-12 reps
-
2A
Overhead Press (Dumbbell)
3
10 reps
-
2B
Bicep Curl (Barbell)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Incline Curl (Dumbbell)
3
12 reps
-
4A
Tricep Rope Push Down (Cable)
2
15 reps
-
4B
Overhead Tricep Extension (Cable)
2
12 reps
-
4C
Reverse Pec Deck
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
10-12 reps
-
2A
Overhead Press (Dumbbell)
3
10 reps
-
2B
Bicep Curl (Barbell)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Incline Curl (Dumbbell)
3
12 reps
-
4A
Tricep Rope Push Down (Cable)
2
15 reps
-
4B
Overhead Tricep Extension (Cable)
2
12 reps
-
4C
Reverse Pec Deck
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
10-12 reps
-
2A
Overhead Press (Dumbbell)
3
10 reps
-
2B
Bicep Curl (Barbell)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Incline Curl (Dumbbell)
3
12 reps
-
4A
Tricep Rope Push Down (Cable)
2
15 reps
-
4B
Overhead Tricep Extension (Cable)
2
12 reps
-
4C
Reverse Pec Deck
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
10-12 reps
-
2A
Overhead Press (Dumbbell)
3
10 reps
-
2B
Bicep Curl (Barbell)
3
12 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Incline Curl (Dumbbell)
3
12 reps
-
4A
Tricep Rope Push Down (Cable)
2
15 reps
-
4B
Overhead Tricep Extension (Cable)
2
12 reps
-
4C
Reverse Pec Deck
2
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
2B
Leg Extension
2
15 reps
-
3A
Hamstring Curl
2
15 reps
-
3B
Glute Kickback
2
15 reps
-
4A
Glute Bridge (Dumbbell)
2
20 reps
-
4B
Glute Kickback
2
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
2B
Leg Extension
2
15 reps
-
3A
Hamstring Curl
2
15 reps
-
3B
Glute Kickback
2
15 reps
-
4A
Glute Bridge (Dumbbell)
2
20 reps
-
4B
Glute Kickback
2
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
2B
Leg Extension
2
15 reps
-
3A
Hamstring Curl
2
15 reps
-
3B
Glute Kickback
2
15 reps
-
4A
Glute Bridge (Dumbbell)
2
20 reps
-
4B
Glute Kickback
2
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
2B
Leg Extension
2
15 reps
-
3A
Hamstring Curl
2
15 reps
-
3B
Glute Kickback
2
15 reps
-
4A
Glute Bridge (Dumbbell)
2
20 reps
-
4B
Glute Kickback
2
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
2B
Leg Extension
2
15 reps
-
3A
Hamstring Curl
2
15 reps
-
3B
Glute Kickback
2
15 reps
-
4A
Glute Bridge (Dumbbell)
2
20 reps
-
4B
Glute Kickback
2
15 reps
-
Week 1
1 / 5 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
6-8 Reps
@8
1B
Lateral Raise (Cable)
3 Sets
12 Reps
@8
2A
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@7
2B
Overhead Press (Dumbbell)
2 Sets
10 Reps
@7
3A
Tricep Pushdown (Cable)
2 Sets
15 Reps
@9
3B
Dip (Bodyweight)
1 Set
AMRAP
@10
4
Thoracic Extension Stretch
2 Sets
0.5 mins
-
5
Couch Stretch
2 Sets
0.5 mins
-
Day 2
1A
Lat Pulldown
3 Sets
8-10 Reps
@8
1B
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
2A
Seated Row (Cable)
3 Sets
12 Reps
@8
2B
Reverse Pec Deck
3 Sets
15 Reps
@7
3A
Face Pull
2 Sets
15 Reps
-
3B
Incline Curl (Dumbbell)
2 Sets
12 Reps
-
3C
Hammer Curl (Dumbbell)
2 Sets
12 Reps
-
4
Leg Raise (Captain's Chair)
3 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5-6 Reps
@8
2A
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
2B
Hamstring Curl
3 Sets
12 Reps
-
3A
Hip Thrust (Machine)
2 Sets
12 Reps
-
3B
Walking Lunge (Dumbbell)
1 Set
10 Reps
-
4
90/90 Hip Flow
2 Sets
-
-
5
Squat (Paused)
2 Sets
-
-
Day 4
1
Cardio (Zone 2)
1 Set
30-40 mins
-
2
Stretching
1 Set
10-15 mins
-
Day 5
1A
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
1B
Pull-Up (Assisted)
3 Sets
8 Reps
@8
2A
Chest Fly (Cable)
2 Sets
12 Reps
-
2B
Straight Arm Pulldown
2 Sets
12 Reps
-
3A
Chest Press (Machine)
2 Sets
10 Reps
-
3B
Seated Row (Cable)
2 Sets
10 Reps
-
Day 6
1
Leg Raise (Captain's Chair)
3 Sets
10-12 Reps
-
2A
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
2B
Bicep Curl (Barbell)
3 Sets
12 Reps
-
3A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
3B
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
4A
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
-
4B
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
-
4C
Reverse Pec Deck
2 Sets
15 Reps
-
Day 7
1
Leg Press
3 Sets
10 Reps
-
2A
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
-
2B
Leg Extension
2 Sets
15 Reps
-
3A
Hamstring Curl
2 Sets
15 Reps
-
3B
Glute Kickback
2 Sets
15 Reps
-
4A
Glute Bridge (Dumbbell)
2 Sets
20 Reps
-
4B
Glute Kickback
2 Sets
15 Reps
-