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Mishas ATL Split

by Misha

Program Description

building big arms run this program at least 3 times a week and max 6 times a week or anything in between

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 04, 2025 07:11
  • Last Edited
    Nov 04, 2025 01:40
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13%
Middle Delts
11.4%
Front Delts
11%
Triceps
10.6%
Biceps
9.8%
Chest
7.1%
Lats
6.5%
Quadriceps
6.1%
Glutes
4.9%
Rear Delts
4.7%
Calves
4.1%
Abs
3.3%
Forearms
3.3%
Hamstrings
3.1%
Adductors
1.2%
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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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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Hammer Curl (Dumbbell)
3
10-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Concentration Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Hammer Curl (Dumbbell)
3
10-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Concentration Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Hammer Curl (Dumbbell)
3
10-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Concentration Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Hammer Curl (Dumbbell)
3
10-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Concentration Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Hammer Curl (Dumbbell)
3
10-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Concentration Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Hammer Curl (Dumbbell)
3
10-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Concentration Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Hammer Curl (Dumbbell)
3
10-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Concentration Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
4
6-10 reps
-
3
Incline Fly Press (Dumbbell)
3
10-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Face Pull
4
12-20 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Push Up
1
100+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
4
6-10 reps
-
3
Incline Fly Press (Dumbbell)
3
10-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Face Pull
4
12-20 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Push Up
1
100+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
4
6-10 reps
-
3
Incline Fly Press (Dumbbell)
3
10-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Face Pull
4
12-20 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Push Up
1
100+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
4
6-10 reps
-
3
Incline Fly Press (Dumbbell)
3
10-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Face Pull
4
12-20 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Push Up
1
100+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
4
6-10 reps
-
3
Incline Fly Press (Dumbbell)
3
10-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Face Pull
4
12-20 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Push Up
1
100+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
4
6-10 reps
-
3
Incline Fly Press (Dumbbell)
3
10-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Face Pull
4
12-20 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Push Up
1
100+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
4
6-10 reps
-
3
Incline Fly Press (Dumbbell)
3
10-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Face Pull
4
12-20 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Push Up
1
100+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
4
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Wrist Curls
2
12-20 reps
-
7
Hanging Leg Raise
2
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
4
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Wrist Curls
2
12-20 reps
-
7
Hanging Leg Raise
2
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
4
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Wrist Curls
2
12-20 reps
-
7
Hanging Leg Raise
2
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
4
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Wrist Curls
2
12-20 reps
-
7
Hanging Leg Raise
2
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
4
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Wrist Curls
2
12-20 reps
-
7
Hanging Leg Raise
2
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
4
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Wrist Curls
2
12-20 reps
-
7
Hanging Leg Raise
2
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
4
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Wrist Curls
2
12-20 reps
-
7
Hanging Leg Raise
2
10-30 reps
-
Week 1
1 / 7 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6
Concentration Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
3
Incline Fly Press (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4
Barbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Face Pull
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
-
6
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Push Up
1 Set
100+ Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
-
5
Shrug (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
6
Wrist Curls
1 Set
1 Set
12-20 Reps
12-20 Reps
-
-
7
Hanging Leg Raise
1 Set
1 Set
10-30 Reps
10-30 Reps
-
-