PPL x ARNOLD Split
Transform your physique with the PPL x ARNOLD Split — 16 weeks to unleash your strength and sculpt your body like a champion.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5–8 reps |
| 2 | Incline Bench Press (Barbell) | 3 | 5–8 reps |
| 3 | Chest Fly (Machine) | 3 | 12–15 reps |
| 4 | Tricep Rope Push Down (Cable) | 3 | 12–15 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 2 | AMRAP | @10 |
| 2 | Lat Pulldown | 3 | 12–15 reps | — |
| 3 | Seated Row (Cable) | 3 | 8–12 reps | — |
| 4 | Bicep Curl (EZ Bar) | 3 | 8–10 reps | — |
| 5 | Hammer Curl (Dumbbell) | 3 | 8–12 reps | — |
| 6 | Preacher Curl (Barbell) | 3 | 12–15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5–8 reps |
| 2 | Lunge (Dumbbell) | 3 | 12–20 reps |
| 3 | Leg Extension | 3 | 12–20 reps |
| 4 | Romanian Deadlift (Barbell) | 3 | 8–12 reps |
| 5 | Standing Calf Raise | 3 | 8–12 reps |
| 6 | Leg Press | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5–8 reps |
| 2 | Incline Bench Press (Barbell) | 3 | 5–8 reps |
| 3 | Chest Fly (Machine) | 3 | 12–15 reps |
| 4 | Chest Fly (Machine) | 3 | 12–15 reps |
| 5 | Seated Row (Cable) | 3 | 8–12 reps |
| 6 | Lat Pulldown | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press (Machine) | 3 | 12–15 reps |
| 2 | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| 3 | Overhead Press (Barbell) | 3 | 5–8 reps |
| 4 | Reverse Bicep Curl (Dumbbell) | 3 | 12–15 reps |
| 5 | Bicep Curl (EZ Bar) | 3 | 8–10 reps |
| 6 | Bicep Curl (Dumbbell) | 3 | 8–12 reps |
| 7 | Preacher Curl (Barbell) | 3 | 12–15 reps |
| 8 | Tricep Pushdown (Cable) | 3 | 12–15 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PPL x ARNOLD Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 60 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.
PPL x ARNOLD Split is structured around 5 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PPL x ARNOLD Split 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.
Get started
