Arnold (Winter-Spring 2025)

Arnold-UL program meant to be done asynchronously (3 days on, one day off). Two rotations, so you cycle through 6 distinct training days. RPE is arbitrarily listed as always being 8 (so it can be changed however you see fit). Of course you can (and probably should) stop and deload before the 16 weeks is complete.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Deficit Push Up

Dumbbell Row

Lat Pulldown

Face Pull

Straight Leg Calf Raise

Chest/Back 1

Preacher Curl (EZ Bar)

Bayesian Curl

One Arm Lateral Raise (Cable)

Upright Row (Barbell)

Lying Tricep Extension (Barbell)

JM Press

Sharms 1

Squat (Barbell)

Sissy Squat

Hamstring Curl

Hip Thrust (Machine)

Roman Chair Sit Up

Legs 1

Cable Flexion Row brought higher to emphasize upper/mid back; Pec fly done at 15 deg incline

Pull-Up (Bodyweight)

Lat Prayer

Cable Flexion Row

Dip (Bodyweight)

Incline Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Single Leg Calf Raise

Chest/Back 2

Medium incline on lying side lateral, High incline on Y Raise (for rear and side delt)

Incline Hammer Curl

Lying Bicep Curl

Lying Side Lateral Raise

Y Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Sharms 2

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Modified Dragon Fly

Legs 2

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