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PPLxArnold (Low Volume Edition)

by Christian G.
1 athletes joined

Program Description

Fun, straight to the point workouts

Program Overview

  • Level
    Advanced, Novice, Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 24, 2025 07:43
  • Last Edited
    Aug 03, 2025 03:23

Summary

Unleash your inner champion with the PPLxArnold (Low Volume Edition) program, a meticulously crafted 8-week training plan designed for serious lifters. Committing to six days a week, you'll engage in a balanced mix of push, pull, and leg workouts, focusing on compound and isolation movements to maximize strength and muscle growth. This program is perfect for those looking to refine their technique while maintaining a manageable volume. Get ready to sculpt your physique and elevate your performance with every session!
Muscle Engagement
Front
Back
MuscleSet
Biceps
10.6%
Upper Back
9.9%
Triceps
9.3%
Lats
9.3%
Chest
8.6%
Hamstrings
8.6%
Quadriceps
7.3%
Front Delts
7%
Middle Delts
6.6%
Glutes
4.6%
Rear Delts
4.3%
Lower Back
4%
Adductors
3.3%
Calves
3.3%
Abs
2%
Forearms
1.3%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Cable)
4
-
4
Tricep Extension (Cable)
2
-
5
JM Press
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Cable)
4
-
4
Tricep Extension (Cable)
2
-
5
JM Press
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Cable)
4
-
4
Tricep Extension (Cable)
2
-
5
JM Press
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Cable)
4
-
4
Tricep Extension (Cable)
2
-
5
JM Press
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Cable)
4
-
4
Tricep Extension (Cable)
2
-
5
JM Press
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Cable)
4
-
4
Tricep Extension (Cable)
2
-
5
JM Press
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Cable)
4
-
4
Tricep Extension (Cable)
2
-
5
JM Press
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Cable)
4
-
4
Tricep Extension (Cable)
2
-
5
JM Press
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Cable Low Row
2
-
3
T-Bar Row
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Cable Low Row
2
-
3
T-Bar Row
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Cable Low Row
2
-
3
T-Bar Row
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Cable Low Row
2
-
3
T-Bar Row
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Cable Low Row
2
-
3
T-Bar Row
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Cable Low Row
2
-
3
T-Bar Row
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Cable Low Row
2
-
3
T-Bar Row
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Cable Low Row
2
-
3
T-Bar Row
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hack Squat
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hack Squat
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hack Squat
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hack Squat
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hack Squat
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hack Squat
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hack Squat
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hack Squat
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
T-Bar Row
2
-
3
Chest Fly (Cable)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Lat Pulldown
2
-
6
Cable Low Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
T-Bar Row
2
-
3
Chest Fly (Cable)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Lat Pulldown
2
-
6
Cable Low Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
T-Bar Row
2
-
3
Chest Fly (Cable)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Lat Pulldown
2
-
6
Cable Low Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
T-Bar Row
2
-
3
Chest Fly (Cable)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Lat Pulldown
2
-
6
Cable Low Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
T-Bar Row
2
-
3
Chest Fly (Cable)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Lat Pulldown
2
-
6
Cable Low Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
T-Bar Row
2
-
3
Chest Fly (Cable)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Lat Pulldown
2
-
6
Cable Low Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
T-Bar Row
2
-
3
Chest Fly (Cable)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Lat Pulldown
2
-
6
Cable Low Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
T-Bar Row
2
-
3
Chest Fly (Cable)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Lat Pulldown
2
-
6
Cable Low Row
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Preacher Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Preacher Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Preacher Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Preacher Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Preacher Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Preacher Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Preacher Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Preacher Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hack Squat
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hack Squat
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hack Squat
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hack Squat
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hack Squat
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hack Squat
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hack Squat
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hack Squat
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Week 1
1 / 8 Weeks
Day 1
1
Chest Fly (Cable)
2 Sets
-
2
Incline Bench Press (Smith Machine)
2 Sets
-
3
Lateral Raise (Cable)
4 Sets
-
4
Tricep Extension (Cable)
2 Sets
-
5
JM Press
2 Sets
-
Day 6
1
Leg Curl
2 Sets
-
2
Hack Squat
2 Sets
-
3
Romanian Deadlift (Barbell)
2 Sets
-
4
Leg Extension
2 Sets
-
5
Hip Adductor (Machine)
2 Sets
-
6
Calf Raise (Machine)
2 Sets
-
Day 5
1
Shoulder Press (Machine)
2 Sets
-
2
Lateral Raise (Cable)
2 Sets
-
3
Preacher Curl (Barbell)
2 Sets
-
4
Tricep Extension (Cable)
2 Sets
-
5
Hammer Curl (Dumbbell)
2 Sets
-
6
JM Press
2 Sets
-
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
-
2
T-Bar Row
2 Sets
-
3
Chest Fly (Cable)
2 Sets
-
4
Rear Delt Fly (Cable)
2 Sets
-
5
Lat Pulldown
2 Sets
-
6
Cable Low Row
2 Sets
-
Day 3
1
Leg Curl
2 Sets
-
2
Hack Squat
2 Sets
-
3
Romanian Deadlift (Barbell)
2 Sets
-
4
Leg Extension
2 Sets
-
5
Hip Adductor (Machine)
2 Sets
-
6
Calf Raise (Machine)
2 Sets
-
Day 2
1
Lat Pulldown
2 Sets
-
2
Cable Low Row
2 Sets
-
3
T-Bar Row
2 Sets
-
4
Rear Delt Fly (Cable)
2 Sets
-
5
Preacher Curl (Barbell)
2 Sets
-
6
Hammer Curl (Dumbbell)
2 Sets
-