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Science-Based Arnold Split

by Destroyer
48 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
    Sep 09, 2024 01:13
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ON THE BOOSTCAMP APP
FOR FREE
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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