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Arnold split

by Vall (valladares)

Program Description

Strength + hyperthrophy

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Dec 30, 2023 07:18
  • Last Edited
    May 07, 2024 10:33
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
4
5-8 reps
2
Lat Pulldown (Neutral Grip)
3
6-12 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Bent Over Row (Barbell)
3
5-8 reps
5
Ring Push Up
3
6-12 reps
6
Pull-Up (Bodyweight)
3
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
2
Wrist Curls
3
8-12 reps
3
Reverse Wrist Curl (Barbell)
3
8-12 reps
4
Hanging Leg Raise
3
8-12 reps
5
Decline Crunch
3
8-12 reps
6
Walk
1
30-60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8-12 reps
2
Squat (Barbell)
3
15-20 reps
3
Sissy Squat
3
8-12 reps
4
Standing Calf Raise
3
12-15 reps
5
Seated Calf Raise
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
2
Wrist Curls
3
8-12 reps
3
Reverse Wrist Curl (Barbell)
3
8-12 reps
4
Decline Crunch
3
8-12 reps
5
Hanging Leg Raise
3
8-12 reps
6
Walk
1
30-60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-12 reps
2
Lateral Raise (Dumbbell)
3
8-12 reps
3
Face Pull
3
8-12 reps
4
Seated Military Press (Barbell)
3
8-12 reps
5
Bicep Curl (EZ Bar)
3
8-12 reps
6
Single Arm Overhead Tricep Extension
3
8-12 reps
7
Hammer Curl
3
10-12 reps
8
Tricep Extension (Cable)
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
12-20 reps
2
Romanian Deadlift (Barbell)
5
12-15 reps
3
Standing Calf Raise
3
12-15 reps
4
Seated Calf Raise
3
12-15 reps
5
Walk
1
30-60 mins
Week 1
1 / 1 Weeks
Day 5
1
Military Press (Barbell)
3 Sets
6-12 Reps
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
3
Face Pull
3 Sets
8-12 Reps
4
Seated Military Press (Barbell)
3 Sets
8-12 Reps
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
10-12 Reps
8
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 6
1
Hip Thrust (Barbell)
5 Sets
12-20 Reps
2
Romanian Deadlift (Barbell)
5 Sets
12-15 Reps
3
Standing Calf Raise
3 Sets
12-15 Reps
4
Seated Calf Raise
3 Sets
12-15 Reps
5
Walk
1 Set
30-60 mins
Day 2
1
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
2
Wrist Curls
3 Sets
8-12 Reps
3
Reverse Wrist Curl (Barbell)
3 Sets
8-12 Reps
4
Hanging Leg Raise
3 Sets
8-12 Reps
5
Decline Crunch
3 Sets
8-12 Reps
6
Walk
1 Set
30-60 mins
Day 4
1
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
2
Wrist Curls
3 Sets
8-12 Reps
3
Reverse Wrist Curl (Barbell)
3 Sets
8-12 Reps
4
Decline Crunch
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
8-12 Reps
6
Walk
1 Set
30-60 mins
Day 3
1
Bulgarian Split Squat (Barbell)
3 Sets
8-12 Reps
2
Squat (Barbell)
3 Sets
15-20 Reps
3
Sissy Squat
3 Sets
8-12 Reps
4
Standing Calf Raise
3 Sets
12-15 Reps
5
Seated Calf Raise
3 Sets
12-15 Reps
Day 1
1
Ring Dip
4 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4
Bent Over Row (Barbell)
3 Sets
5-8 Reps
5
Ring Push Up
3 Sets
6-12 Reps
6
Pull-Up (Bodyweight)
3 Sets
6-12 Reps