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

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

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

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

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

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

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

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

-

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

-