PPLxArnold (Low Volume Edition)
Perfect for intermediates who want even muscle growth
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Fly (Cable) | 2 | 0 reps |
| 2 | Incline Bench Press (Smith Machine) | 2 | 0 reps |
| 3 | Lateral Raise (Cable) | 4 | 0 reps |
| 4 | Tricep Extension (Cable) | 2 | 0 reps |
| 5 | JM Press | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 2 | 0 reps |
| 2 | Cable Low Row | 2 | 0 reps |
| 3 | T-Bar Row | 2 | 0 reps |
| 4 | Rear Delt Fly (Cable) | 2 | 0 reps |
| 5 | Preacher Curl (Barbell) | 2 | 0 reps |
| 6 | Hammer Curl (Dumbbell) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Curl | 2 | 0 reps |
| 2 | Hack Squat | 2 | 0 reps |
| 3 | Romanian Deadlift (Barbell) | 2 | 0 reps |
| 4 | Leg Extension | 2 | 0 reps |
| 5 | Hip Adductor (Machine) | 2 | 0 reps |
| 6 | Calf Raise (Machine) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 0 reps |
| 2 | T-Bar Row | 2 | 0 reps |
| 3 | Chest Fly (Cable) | 2 | 0 reps |
| 4 | Rear Delt Fly (Cable) | 2 | 0 reps |
| 5 | Lat Pulldown | 2 | 0 reps |
| 6 | Cable Low Row | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press (Machine) | 2 | 0 reps |
| 2 | Lateral Raise (Cable) | 2 | 0 reps |
| 3 | Preacher Curl (Barbell) | 2 | 0 reps |
| 4 | Tricep Extension (Cable) | 2 | 0 reps |
| 5 | Hammer Curl (Dumbbell) | 2 | 0 reps |
| 6 | JM Press | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Curl | 2 | 0 reps |
| 2 | Hack Squat | 2 | 0 reps |
| 3 | Romanian Deadlift (Barbell) | 2 | 0 reps |
| 4 | Leg Extension | 2 | 0 reps |
| 5 | Hip Adductor (Machine) | 2 | 0 reps |
| 6 | Calf Raise (Machine) | 2 | 0 reps |
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, PPLxArnold (Low Volume Edition) 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 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.
PPLxArnold (Low Volume Edition) 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.
PPLxArnold (Low Volume Edition) 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
