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Arnold X Upper Lower

by Avishek D.
8 athletes joined

Program Description

Arms dominant 5 day split

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 21, 2024 04:55
  • Last Edited
    Dec 29, 2024 11:26
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Lat Pulldown
4
15 reps
-
6
Upright Row (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Lat Pulldown
4
15 reps
-
6
Upright Row (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Lat Pulldown
4
15 reps
-
6
Upright Row (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Lat Pulldown
4
15 reps
-
6
Upright Row (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Lat Pulldown
4
15 reps
-
6
Upright Row (Cable)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Bench Press (Close Grip)
4
10 reps
-
3
Bicep Curl (EZ Bar)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Hammer Curl
4
15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
7
Lateral Raise (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Bench Press (Close Grip)
4
10 reps
-
3
Bicep Curl (EZ Bar)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Hammer Curl
4
15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
7
Lateral Raise (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Bench Press (Close Grip)
4
10 reps
-
3
Bicep Curl (EZ Bar)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Hammer Curl
4
15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
7
Lateral Raise (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Bench Press (Close Grip)
4
10 reps
-
3
Bicep Curl (EZ Bar)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Hammer Curl
4
15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
7
Lateral Raise (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Bench Press (Close Grip)
4
10 reps
-
3
Bicep Curl (EZ Bar)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Hammer Curl
4
15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
7
Lateral Raise (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
22 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
6
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
22 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
6
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
22 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
6
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
22 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
6
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
22 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
6
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Skull Crusher
4
12 reps
-
5
Incline Curl (Dumbbell)
4
10 reps
-
6
Lateral Raise (Cable)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Skull Crusher
4
12 reps
-
5
Incline Curl (Dumbbell)
4
10 reps
-
6
Lateral Raise (Cable)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Skull Crusher
4
12 reps
-
5
Incline Curl (Dumbbell)
4
10 reps
-
6
Lateral Raise (Cable)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Skull Crusher
4
12 reps
-
5
Incline Curl (Dumbbell)
4
10 reps
-
6
Lateral Raise (Cable)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Skull Crusher
4
12 reps
-
5
Incline Curl (Dumbbell)
4
10 reps
-
6
Lateral Raise (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
-
2
Leg Press (45 Degrees)
5
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Seated Calf Raise
6
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
-
2
Leg Press (45 Degrees)
5
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Seated Calf Raise
6
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
-
2
Leg Press (45 Degrees)
5
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Seated Calf Raise
6
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
-
2
Leg Press (45 Degrees)
5
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Seated Calf Raise
6
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
-
2
Leg Press (45 Degrees)
5
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Seated Calf Raise
6
15 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Barbell Row
3 Sets
12 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
-
4
Seated Row (Machine)
3 Sets
12 Reps
-
5
Lat Pulldown
4 Sets
15 Reps
-
6
Upright Row (Cable)
5 Sets
12 Reps
-
Day 2
1
Overhead Press (Barbell)
4 Sets
8 Reps
-
2
Bench Press (Close Grip)
4 Sets
10 Reps
-
3
Bicep Curl (EZ Bar)
4 Sets
10 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
5
Hammer Curl
4 Sets
15 Reps
@7.5
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
7
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
Day 3
1
Squat (Barbell)
5 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Lunge (Barbell)
3 Sets
22 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Seated Calf Raise
6 Sets
12 Reps
-
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Chin-Up (Weighted)
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Skull Crusher
4 Sets
12 Reps
-
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
-
6
Lateral Raise (Cable)
5 Sets
20 Reps
-
Day 5
1
Deadlift (Deficit)
3 Sets
8 Reps
-
2
Leg Press (45 Degrees)
5 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Seated Calf Raise
6 Sets
15 Reps
-