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PPL X Arnold

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Program Description

Beginner - Novice level program that will build muscle across 6 weeks. You can recycle the program and add your new weights or find a harder program after.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 03, 2025 12:59
  • Last Edited
    Feb 10, 2025 02:19
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Single Arm Rear Delt Cable Fly
6
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Single Arm Rear Delt Cable Fly
6
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Single Arm Rear Delt Cable Fly
6
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Single Arm Rear Delt Cable Fly
6
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Single Arm Rear Delt Cable Fly
6
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
2 reps
1 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
2
10 reps
-
5
Leg Curl
2
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Extension
2
15 reps
-
5
Leg Curl
3
10 reps
-
6
Hollow Hold
2
1 mins
-
7
Wood Chop
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Extension
2
15 reps
-
5
Leg Curl
3
10 reps
-
6
Hollow Hold
2
1 mins
-
7
Wood Chop
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
82%
2
Lunge (Dumbbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
12 reps
-
6
Hollow Hold
3
1 mins
-
7
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
82%
2
Lunge (Dumbbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
12 reps
-
6
Hollow Hold
3
1 mins
-
7
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Lunge (Dumbbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
10 reps
-
6
Hollow Hold
3
1 mins
-
7
Wood Chop
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Face Pull
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Face Pull
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Face Pull
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Face Pull
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6
6
Hollow Hold
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
6
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Pull-Up (Band)
1
30 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Mountain Climber
1
20 reps
-
8
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
6
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Pull-Up (Band)
1
30 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Mountain Climber
1
20 reps
-
8
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7 reps
RPE 8
2
Single Arm Row (Dumbbell)
6
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Pull-Up (Band)
1
30 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Mountain Climber
2
20 reps
-
8
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7 reps
RPE 8
2
Single Arm Row (Dumbbell)
6
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Pull-Up (Band)
1
30 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Mountain Climber
2
20 reps
-
8
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 6.5
2
Single Arm Row (Dumbbell)
6
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
4
Pull-Up (Band)
1
20 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Mountain Climber
2
20 reps
-
8
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
55%
2
Bulgarian Split Squat (Dumbbell)
6
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Hollow Hold
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
55%
2
Bulgarian Split Squat (Dumbbell)
6
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Hollow Hold
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
60%
2
Bulgarian Split Squat (Dumbbell)
6
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
10 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Hollow Hold
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
60%
2
Bulgarian Split Squat (Dumbbell)
6
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
10 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Hollow Hold
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bulgarian Split Squat (Dumbbell)
6
10 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Lying Leg Raise
2
15 reps
-
6
Hollow Hold
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5 reps
RPE 8
2
Seated Row (Cable)
3
5 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
5
Abs Crunch (Weighted)
3
15 reps
-
6
Plank
2
1 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
4
Single Arm Rear Delt Cable Fly
6 Sets
10 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
-
6
Abs Crunch (Weighted)
3 Sets
15 Reps
-
7
Russian Twist (Dumbbell)
2 Sets
20 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Lunge (Dumbbell)
3 Sets
10 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
4
Leg Extension
2 Sets
15 Reps
-
5
Leg Curl
3 Sets
10 Reps
-
6
Hollow Hold
2 Sets
1 mins
-
7
Wood Chop
2 Sets
10 Reps
-
Day 3
1
Lat Pulldown
3 Sets
8 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Face Pull
3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Abs Crunch (Weighted)
3 Sets
10 Reps
-
7
Side Plank
2 Sets
1 mins
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@7.5
2
Single Arm Row (Dumbbell)
6 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
4
Pull-Up (Band)
1 Set
30 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
7
Mountain Climber
1 Set
20 Reps
-
8
Plank
2 Sets
1 mins
-
Day 5
1
Squat (Barbell)
3 Sets
8 Reps
55%
2
Bulgarian Split Squat (Dumbbell)
6 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Leg Curl
3 Sets
10 Reps
-
5
Lying Leg Raise
3 Sets
15 Reps
-
6
Hollow Hold
2 Sets
1 mins
-