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Science-Based Arnold Split

by Destroyer
59 athletes joined

Program Description

Science-Based Bodybuilding program. To focus on a certain body part do it early in a workout. Between series rest for at least 2 minutes. Rest also between sides while doing unilateral training: I would suggest taking the total rest time and dividing it into 2. If the volume isn't enough for muscular development experiment with a higher one ( I suggest seeing for each muscle and not compressively). Reach at least RPE 9 ( can do another clear rep).

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 29, 2023 12:18
  • Last Edited
    Nov 17, 2024 09:29

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12%
Biceps
10.6%
Lats
9.2%
Hamstrings
9.2%
Chest
9.2%
Triceps
8.5%
Front Delts
7.7%
Quadriceps
7%
Middle Delts
7%
Glutes
5.6%
Rear Delts
4.2%
Lower Back
3.5%
Adductors
3.5%
Abs
2.1%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Single Arm Iso Row
2
5-10 reps
-
4
Incline Bench Press (Smith Machine)
2
5-10 reps
-
5
Wide Grip Lat Pulldown
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Single Arm Iso Row
2
5-10 reps
-
4
Incline Bench Press (Smith Machine)
2
5-10 reps
-
5
Wide Grip Lat Pulldown
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Single Arm Iso Row
2
5-10 reps
-
4
Incline Bench Press (Smith Machine)
2
5-10 reps
-
5
Wide Grip Lat Pulldown
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Single Arm Iso Row
2
5-10 reps
-
4
Incline Bench Press (Smith Machine)
2
5-10 reps
-
5
Wide Grip Lat Pulldown
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Single Arm Iso Row
2
5-10 reps
-
4
Incline Bench Press (Smith Machine)
2
5-10 reps
-
5
Wide Grip Lat Pulldown
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Single Arm Iso Row
2
5-10 reps
-
4
Incline Bench Press (Smith Machine)
2
5-10 reps
-
5
Wide Grip Lat Pulldown
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-10 reps
-
2
Cross-body Tricep Extension
2
5-10 reps
-
3
Bayesian Curl
2
5-10 reps
-
4
Lateral Raise (Cable)
2
5-10 reps
-
5
JM Press
2
5-10 reps
-
6
Hammer Curl
2
5-10 reps
-
7
Rear Delt Fly (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-10 reps
-
2
Cross-body Tricep Extension
2
5-10 reps
-
3
Bayesian Curl
2
5-10 reps
-
4
Lateral Raise (Cable)
2
5-10 reps
-
5
JM Press
2
5-10 reps
-
6
Hammer Curl
2
5-10 reps
-
7
Rear Delt Fly (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-10 reps
-
2
Cross-body Tricep Extension
2
5-10 reps
-
3
Bayesian Curl
2
5-10 reps
-
4
Lateral Raise (Cable)
2
5-10 reps
-
5
JM Press
2
5-10 reps
-
6
Hammer Curl
2
5-10 reps
-
7
Rear Delt Fly (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-10 reps
-
2
Cross-body Tricep Extension
2
5-10 reps
-
3
Bayesian Curl
2
5-10 reps
-
4
Lateral Raise (Cable)
2
5-10 reps
-
5
JM Press
2
5-10 reps
-
6
Hammer Curl
2
5-10 reps
-
7
Rear Delt Fly (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-10 reps
-
2
Cross-body Tricep Extension
2
5-10 reps
-
3
Bayesian Curl
2
5-10 reps
-
4
Lateral Raise (Cable)
2
5-10 reps
-
5
JM Press
2
5-10 reps
-
6
Hammer Curl
2
5-10 reps
-
7
Rear Delt Fly (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-10 reps
-
2
Cross-body Tricep Extension
2
5-10 reps
-
3
Bayesian Curl
2
5-10 reps
-
4
Lateral Raise (Cable)
2
5-10 reps
-
5
JM Press
2
5-10 reps
-
6
Hammer Curl
2
5-10 reps
-
7
Rear Delt Fly (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
-
2
Leg Curl
2
5-10 reps
-
3
Hip Adductor (Machine)
2
5-10 reps
-
4
Leg Extension
2
5-10 reps
-
5
Hack Squat
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
-
2
Leg Curl
2
5-10 reps
-
3
Hip Adductor (Machine)
2
5-10 reps
-
4
Leg Extension
2
5-10 reps
-
5
Hack Squat
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
-
2
Leg Curl
2
5-10 reps
-
3
Hip Adductor (Machine)
2
5-10 reps
-
4
Leg Extension
2
5-10 reps
-
5
Hack Squat
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
-
2
Leg Curl
2
5-10 reps
-
3
Hip Adductor (Machine)
2
5-10 reps
-
4
Leg Extension
2
5-10 reps
-
5
Hack Squat
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
-
2
Leg Curl
2
5-10 reps
-
3
Hip Adductor (Machine)
2
5-10 reps
-
4
Leg Extension
2
5-10 reps
-
5
Hack Squat
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
-
2
Leg Curl
2
5-10 reps
-
3
Hip Adductor (Machine)
2
5-10 reps
-
4
Leg Extension
2
5-10 reps
-
5
Hack Squat
2
5-10 reps
-
Week 1
1 / 6 Weeks
Day 3
1
Stiff Leg Deadlift
2 Sets
5-10 Reps
-
2
Leg Curl
2 Sets
5-10 Reps
-
3
Hip Adductor (Machine)
2 Sets
5-10 Reps
-
4
Leg Extension
2 Sets
5-10 Reps
-
5
Hack Squat
2 Sets
5-10 Reps
-
Day 2
1
Shoulder Press (Machine)
2 Sets
5-10 Reps
-
2
Cross-body Tricep Extension
2 Sets
5-10 Reps
-
3
Bayesian Curl
2 Sets
5-10 Reps
-
4
Lateral Raise (Cable)
2 Sets
5-10 Reps
-
5
JM Press
2 Sets
5-10 Reps
-
6
Hammer Curl
2 Sets
5-10 Reps
-
7
Rear Delt Fly (Machine)
2 Sets
5-10 Reps
-
Day 1
1
Chest Supported Row (Machine)
2 Sets
5-10 Reps
-
2
Chest Press (Machine)
2 Sets
5-10 Reps
-
3
Single Arm Iso Row
2 Sets
5-10 Reps
-
4
Incline Bench Press (Smith Machine)
2 Sets
5-10 Reps
-
5
Wide Grip Lat Pulldown
2 Sets
5-10 Reps
-