5 Day Upper Lower/Arnold
Hypertrophy only program, 5 days a week, full gym ideally (or advanced garage), about 70 minutes a workout, intermediate-advanced.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 2 | 6–8 reps | @8.5 |
| 1 | 6–8 reps | @9.5 | ||
| 2 | Incline Bench Press (Smith Machine) | 3 | 6–8 reps | @8.5 |
| 3 | Lat Pulldown | 2 | 6–8 reps | @8.5 |
| 1 | 6–8 reps | @9.5 | ||
| 4 | Chest Press (Machine) | 2 | 6–10 reps | @9 |
| 5 | Single Arm High Row (Cable) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 6 | Kelso Shrug | 1 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 7 | Cable Crunch | 2 | 6–12 reps | @9 |
| 1 | 6–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Lying Bicep Curl | 3 | 6–10 reps | @9 |
| 1B | Skull Crusher (Dumbbell) | 3 | 6–10 reps | @9 |
| 2 | Preacher Curl (Dumbbell) | 1 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 3 | Overhead Tricep Extension (Cable) | 1 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 4 | Partial Lateral Raise (Cable) | 2 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 5 | Single Arm Rear Delt Fly (Cable) | 1 | 10–14 reps | @9 |
| 1 | 10–14 reps | @10 | ||
| Superset | ||||
| 6A | Reverse Wrist Curl (Dumbbell) | 1 | 6–12 reps | @9 |
| 1 | 6–12 reps | @10 | ||
| 6B | Wrist Curls | 1 | 6–12 reps | @9 |
| 1 | 6–12 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Calf Raise (Leg Press) | 3 | 6–10 reps | @9 |
| 1 | 6–10 reps | @10 | ||
| 2 | Leg Press (45 Degrees) | 2 | 6–8 reps | @8 |
| 3 | Hack Squat | 3 | 6–8 reps | @8 |
| 4 | Romanian Deadlift (Barbell) | 3 | 6–8 reps | @8 |
| Superset | ||||
| 5A | Leg Curl | 2 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 5B | Reverse Nordic Curl | 2 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| Superset | ||||
| 6A | Hip Abductor (Machine) | 1 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 6B | Hip Adductor (Machine) | 1 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Dumbbell) | 3 | 6–10 reps | @8.5 |
| 1B | Chest Supported Row (Dumbbell) | 2 | 6–10 reps | @8.5 |
| 1 | 6–10 reps | @9.5 | ||
| 2 | Dip (Weighted) | 2 | 8–10 reps | @8.5 |
| 3 | Lat Pulldown (Neutral Grip) | 2 | 6–10 reps | @8.5 |
| 1 | 6–10 reps | @9.5 | ||
| 4 | Shrug (Dumbbell) | 1 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| Superset | ||||
| 5A | Overhead Tricep Extension (Cable) | 2 | 6–10 reps | @9 |
| 1 | 6–10 reps | @10 | ||
| 5B | Bayesian Curl | 2 | 6–10 reps | @9 |
| 1 | 6–10 reps | @10 | ||
| 6 | Modified Dragon Fly | 2 | 6–12 reps | @9 |
| 1 | 6–12 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Behind The Back Lateral Raise (Cable) | 2 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 2 | Calf Raise (Leg Press) | 2 | 6–12 reps | @9 |
| 2 | 6–12 reps | @10 | ||
| 3 | Hack Squat | 3 | 6–8 reps | @8 |
| 4 | Split Squat (Smith Machine) | 1 | 6–10 reps | @8.5 |
| 1 | 6–10 reps | @9.5 | ||
| 5 | Romanian Deadlift (Barbell) | 3 | 6–8 reps | @8 |
| 6 | Leg Extension | 2 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 7 | Leg Curl | 2 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| Superset | ||||
| 8A | Hip Adductor (Machine) | 1 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 8B | Hip Abductor (Machine) | 1 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
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, 5 Day Upper Lower/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 garage 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.
5 Day Upper Lower/Arnold 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5 Day Upper Lower/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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