Arnold-UL (Fall 2024)

Maxwell Sun

My plan is Sun-Mon-Tues do Arnold (Chest/Back, Arms/Shoulders, Legs) and then Thur-Fri do Upper Lower. Will prob fit good with fall schedule.

If anyone else is trying to run this program, do it how you want and of course change whatever you want. I'm not an expert. It is all RIR based and I try to progress the RIRs lower as the weeks go on (which corresponds to adding reps and weight) as a general idea. But overall, this is just about trying to achieve progressive overload, so do it however you want. Also 7 weeks is a random number of weeks. Just go until it is time to deload and then run it again or run another program.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Chest/Back

Bicep Curl (Dumbbell)

Lying Bicep Curl

Lateral Raise (Dumbbell)

Upright Row (Cable)

Skull Crusher (Dumbbell)

Tricep Pushdown (Cable)

Sharms

Deadlift (Barbell)

Leg Press

Calf Raise (Leg Press)

Leg Curl

Bulgarian Split Squat (Dumbbell)

Decline Sit Up (Weighted)

Legs

Pull-Up (Bodyweight)

Dip (Bodyweight)

Dumbbell Row

Incline Chest Fly (Dumbbell)

Bayesian Curl

Lateral Raise (Cable)

Upper

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Straight Leg Calf Raise

Overhead Tricep Extension (Cable)

Ab Wheel

Lower

1 reviews for Arnold-UL (Fall 2024)

Maxwell Sun