Joe's Take On Arnold
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown | 5 | 10 reps | @8 |
| 2 | Seated Row (Cable) | 5 | 10 reps | — |
| 3 | Bent Over Row (Barbell) | 5 | 10 reps | — |
| 4 | Bench Press (Barbell) | 5 | 10 reps | — |
| 5 | Incline Bench Press (Barbell) | 5 | 10 reps | @8 |
| 6 | Chest Fly (Cable) | 5 | 10 reps | @8 |
| 7 | Cable Crunch | 4 | 20 reps | @8 |
| 8 | Hanging Leg Raise | 4 | 20 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 5 | 10 reps | @8 |
| 2 | Face Pull | 5 | 20 reps | @8 |
| 3 | Lu Raise | 5 | 15 reps | @8 |
| 4 | Bicep Curl (Cable) | 5 | 10 reps | @8 |
| 5 | Preacher Curl (Barbell) | 5 | 10 reps | @8 |
| 6 | Tricep Extension (Cable) | 5 | 10 reps | @8 |
| 7 | Overhead Tricep Extension (Cable) | 5 | 10 reps | @8 |
| 8 | Wrist Curls | 4 | 20 reps | @8 |
| 9 | Reverse Bicep Curl (Dumbbell) | 4 | 20 reps | @8 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 10 reps |
| 2 | Romanian Deadlift (Barbell) | 5 | 10 reps |
| 3 | Split Squat (Dumbbell) | 5 | 20 reps |
| 4 | Leg Extension | 5 | 15 reps |
| 5 | Single-Leg Leg Curl | 5 | 15 reps |
| 6 | Seated Calf Raise | 4 | 20 reps |
| 7 | Standing Calf Raise | 4 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 5 | 6 reps |
| 2 | Pull-Up (Bodyweight) | 5 | 0 reps |
| 3 | T-Bar Row | 5 | 10 reps |
| 4 | Bench Press (Dumbbell) | 5 | 10 reps |
| 5 | Incline Bench Press (Dumbbell) | 5 | 10 reps |
| 6 | Pec Fly (Dumbbell) | 5 | 15 reps |
| 7 | Cable Crunch | 4 | 20 reps |
| 8 | Hanging Leg Raise | 4 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 5 | 10 reps |
| 2 | Lu Raise | 5 | 15 reps |
| 3 | Shoulder Press (Machine) | 5 | 10 reps |
| 4 | Skull Crusher (Barbell) | 5 | 15 reps |
| 5 | Tricep Extension (Cable) | 5 | 15 reps |
| 6 | Concentration Curl | 5 | 10 reps |
| 7 | Hammer Curl | 5 | 10 reps |
| 8 | Wrist Curls | 4 | 20 reps |
| 9 | Reverse Wrist Curl (Dumbbell) | 4 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 10 reps |
| 2 | Romanian Deadlift (Barbell) | 5 | 10 reps |
| 3 | Split Squat (Dumbbell) | 5 | 15 reps |
| 4 | Leg Extension | 5 | 15 reps |
| 5 | Leg Curl | 5 | 10 reps |
| 6 | Seated Calf Raise | 4 | 20 reps |
| 7 | Standing Calf Raise | 4 | 20 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Joe's Take On Arnold is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Joe's Take On Arnold is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Joe's Take On Arnold is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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