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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
    Jul 24, 2025 07:54
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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
-