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Dimond’s Arnold Split

by Dimond

Program Description

**Dimond’s Arnold Split** is a comprehensive 4-week program designed to sculpt and strengthen your entire body with a focus on muscle building. Comprising 24 sessions, this intermediate-level routine combines various exercises targeting major muscle groups, including legs, chest, back, and arms, utilizing both machines and bodyweight movements. Each workout lasts approximately 70 minutes, ensuring you maximize your gym time while achieving impressive results. Get ready to elevate your fitness game and embrace the challenge!

Program Overview

  • Level
    Intermediate
  • Goal
    Women's, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 16, 2026 02:12
  • Last Edited
    Mar 15, 2026 02:40
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.5%
Triceps
10.1%
Front Delts
9.7%
Quadriceps
8.5%
Hamstrings
8.5%
Biceps
8.3%
Glutes
7.5%
Lats
6.9%
Middle Delts
6.3%
Chest
6%
Abs
4.8%
Rear Delts
4.2%
Forearms
3%
Abductors
2.2%
Calves
1.2%
Lower Back
1.2%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Pull-Up (Bodyweight)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Pull-Up (Bodyweight)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Pull-Up (Bodyweight)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Pull-Up (Bodyweight)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Leg Press)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Extension
3
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
8
Wood Chop
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Leg Press)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Extension
3
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
8
Wood Chop
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Leg Press)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Extension
3
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
8
Wood Chop
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Leg Press)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Glute Kickback (Cable)
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Extension
3
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
8
Wood Chop
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3A
Dip (Bodyweight)
3
10 reps
-
3B
Leg Raise (Captain's Chair)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3A
Dip (Bodyweight)
3
10 reps
-
3B
Leg Raise (Captain's Chair)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3A
Dip (Bodyweight)
3
10 reps
-
3B
Leg Raise (Captain's Chair)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3A
Dip (Bodyweight)
3
10 reps
-
3B
Leg Raise (Captain's Chair)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Bilateral Arm Curl (Machine)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Bilateral Arm Curl (Machine)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Bilateral Arm Curl (Machine)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Bilateral Arm Curl (Machine)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Hip Abductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Hip Abductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Hip Abductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Hip Abductor (Machine)
1
-
Week 1
1 / 4 Weeks
Day 2
1
Shoulder Press (Machine)
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
2
Dip (Bodyweight)
3 Sets
10 Reps
-
3
Pec Deck (Machine)
3 Sets
10 Reps
-
4
Lat Pulldown
4 Sets
10 Reps
-
5
Chest Supported Row (Machine)
4 Sets
10 Reps
-
6
Pull-Up (Bodyweight)
3 Sets
5 Reps
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3A
Dip (Bodyweight)
3 Sets
10 Reps
-
3B
Leg Raise (Captain's Chair)
3 Sets
10 Reps
-
4
Chin-Up (Bodyweight)
3 Sets
10 Reps
-
Day 5
1
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
3
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
5
Bilateral Arm Curl (Machine)
3 Sets
10 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Leg Press (45 Degrees)
3 Sets
8 Reps
-
2
Calf Raise (Leg Press)
3 Sets
10 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
4
Glute Kickback (Cable)
3 Sets
10 Reps
-
5
Leg Curl
3 Sets
10 Reps
-
6
Leg Extension
3 Sets
10 Reps
-
7
Hip Abductor (Machine)
3 Sets
12 Reps
-
8
Wood Chop
3 Sets
10 Reps
-
Day 6
1
Goblet Squat
3 Sets
10 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
-
4
Leg Curl
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
6
Hip Abductor (Machine)
1 Set
-