PPL X Arnold
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 0 reps |
| 2 | Lat Pulldown | 3 | 0 reps |
| 3 | Incline Chest Press (Machine) | 3 | 0 reps |
| 4 | T-Bar Row | 3 | 0 reps |
| 5 | Seated Row (Cable) | 3 | 0 reps |
| 6 | Chest Fly (Machine) | 2 | 0 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 2 | 5 reps | @9 |
| 2 | Lateral Raise (Dumbbell) | 4 | 8 reps | @8.5 |
| 3 | Tricep Rope Push Down (Cable) | 3 | 0 reps | — |
| 4 | Skull Crusher | 2 | 0 reps | — |
| 5 | Incline Curl (Dumbbell) | 2 | 0 reps | — |
| 6 | Preacher Curl (Dumbbell) | 2 | 0 reps | — |
| 7 | Reverse Wrist Curl (Barbell) | 2 | 0 reps | — |
| 8 | Wrist Curls | 2 | 0 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 1 | 8 reps | @6.5 |
| 2 | 8 reps | @9.5 | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 7 reps | @6 |
| 1 | 7 reps | @6.5 | ||
| 1 | 7 reps | @7.5 | ||
| 2 | 7 reps | @9 | ||
| 3 | Back Extension | 2 | 10 reps | @7 |
| 4 | Oblique Crunch | 2 | 10 reps | @8 |
| 5 | Leg Raise (Captain's Chair) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8.5 | ||
| 6 | Cable Crunch | 2 | 0 reps | — |
| 7 | Leg Extension | 3 | 8 reps | @8.5 |
| 8 | Hip Adductor (Machine) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8.5 | ||
| 9 | Seated Hamstring Curl | 2 | 8 reps | @9.5 |
| 10 | Standing Calf Raise | 2 | 10 reps | @8.5 |
| 1 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | T-Bar Row | 1 | 7 reps | @8.5 |
| 1 | 7 reps | @9 | ||
| 1 | 7 reps | @9.5 | ||
| 2 | Seated Row (Cable) | 2 | 6 reps | @9.5 |
| 1 | 6 reps | @8.5 | ||
| 3 | High Row | 2 | 6 reps | @8 |
| 4 | Wide Grip Lat Pulldown | 3 | 8 reps | @9 |
| 5 | Bicep Curl (Machine) | 3 | 0 reps | — |
| 6 | Hammer Curl | 2 | 0 reps | — |
| 7 | Wrist Curls | 2 | 0 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 0 reps | — |
| 2 | Chest Press (Machine) | 2 | 0 reps | — |
| 3 | Pec Deck (Machine) | 2 | 0 reps | — |
| 4 | One Arm Lateral Raise (Cable) | 4 | 8 reps | @9 |
| 5 | Tricep Rope Push Down (Cable) | 3 | 0 reps | — |
| 6 | Skull Crusher | 2 | 0 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 1 | 8 reps | @6.5 |
| 2 | 8 reps | @9.5 | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 7 reps | @6 |
| 1 | 7 reps | @6.5 | ||
| 1 | 7 reps | @7.5 | ||
| 2 | 7 reps | @9 | ||
| 3 | Back Extension | 2 | 10 reps | @7 |
| 4 | Oblique Crunch | 2 | 10 reps | @8 |
| 5 | Leg Raise (Captain's Chair) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8.5 | ||
| 6 | Cable Crunch | 2 | 0 reps | — |
| 7 | Leg Extension | 3 | 8 reps | @8.5 |
| 8 | Hip Adductor (Machine) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8.5 | ||
| 9 | Seated Hamstring Curl | 2 | 8 reps | @9.5 |
| 10 | Standing Calf Raise | 2 | 10 reps | @8.5 |
| 1 | 10 reps | @9 |
Weeks 2–8 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 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 80 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 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 8 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 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
