PPL x Arnold
My favorite exercises put into a push pull and Arnold split.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 8–12 reps | @7–8 |
| 1 | 8–12 reps | @8–9 | ||
| 1 | 8–12 reps | @9–10 | ||
| 2 | Bench Press (Barbell) | 1 | 6–12 reps | @7 |
| 1 | 6–12 reps | @8 | ||
| 3 | Chest Press (Machine) | 1 | 8–12 reps | @7–8 |
| 1 | 8–12 reps | @8–9 | ||
| 1 | 8–12 reps | @9–10 | ||
| 4 | Seated Row (Cable) | 1 | 8–12 reps | @7–8 |
| 1 | 8–12 reps | @8–9 | ||
| 1 | 8–12 reps | @9–10 | ||
| 5 | Chest Fly (Cable) | 2 | 12–15 reps | @9 |
| 1 | 12–15 reps | @10 | ||
| 6 | Kneeling Lat Pulldown | 2 | 12–15 reps | @9 |
| 1 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | One Arm Lateral Raise (Cable) | 1 | 12–15 reps | @8 |
| 1 | 12–15 reps | @9 | ||
| 1 | 12–15 reps | @10 | ||
| 2 | Seated Shoulder Press (Dumbbell) | 1 | 6–12 reps | @8–9 |
| 1 | 6–12 reps | @9–10 | ||
| 3 | Single Arm Rear Delt Fly | 2 | 12–15 reps | @9 |
| 1 | 12–15 reps | @10 | ||
| 4 | V-Handle Tricep Pushdown (Cable) | 1 | 6–12 reps | @8 |
| 1 | 6–12 reps | @9 | ||
| 1 | 6–12 reps | @10 | ||
| 5 | Single Arm Pushdown | 2 | 12–15 reps | @9 |
| 1 | 12–15 reps | @10 | ||
| 6 | Bicep Curl (Cable) | 2 | 12–15 reps | @9 |
| 1 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single-Leg Leg Curl | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 2 | Squat (Smith Machine) | 1 | 6–12 reps | @8 |
| 1 | 6–12 reps | @9 | ||
| 3 | Smith Machine Reverse Lunges | 1 | 8–10 reps | @7 |
| 1 | 8–10 reps | @8 | ||
| 4 | Romanian Deadlift (Dumbbell) | 1 | — | @6.5–7 |
| 2 | 10–12 reps | @7–8 | ||
| 5 | Single Leg Extension | 1 | 12–15 reps | @8 |
| 1 | 12–15 reps | @9 | ||
| 1 | 12–15 reps | @10 | ||
| 6 | Calf Raise (Leg Press) | 1 | 12–15 reps | @7 |
| 1 | 12–15 reps | @8 | ||
| 1 | 12–15 reps | @9 | ||
| 1 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | One Arm Lateral Raise (Cable) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 2 | Incline Bench Press (Smith Machine) | 1 | 6–12 reps | @8 |
| 2 | 6–12 reps | @9 | ||
| 3 | Chest Fly (Cable) | 1 | 12–15 reps | @9 |
| 2 | 12–15 reps | @10 | ||
| 4 | Single Arm Iso Row | 1 | 6–12 reps | @8 |
| 1 | 6–12 reps | @9 | ||
| 5 | Kneeling Lat Pulldown | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 6 | Single Arm Rear Delt Fly | 1 | 12–15 reps | @9 |
| 2 | 12–15 reps | @10 | ||
| 7 | Bicep Curl (EZ Bar) | 1 | 6–8 reps | @8 |
| 2 | 6–8 reps | @9 | ||
| 8 | V-Handle Tricep Pushdown (Cable) | 1 | 12–15 reps | @9 |
| 2 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 2 | Calf Raise (Leg Press) | 1 | 12–15 reps | @8 |
| 1 | 12–15 reps | @9 | ||
| 1 | 12–15 reps | @10 | ||
| 3 | Squat (Barbell) | 1 | 5–10 reps | @7 |
| 2 | 5–10 reps | @8 | ||
| 4 | Walking Lunge (Dumbbell) | 1 | 8–12 reps | @7 |
| 2 | 8–12 reps | @8 | ||
| 5 | Single Leg Extension | 1 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 1 | 6–10 reps | @10 | ||
| 6 | Cable Crunch | 2 | 8–12 reps | @9 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PPL x Arnold is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 90 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.
PPL x Arnold is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PPL x Arnold 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.
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