logo
BoostcampPNG

PPL ARNOLD

by Alex Chambers
12 athletes joined

Program Description

To help intermediate lifters get big and strong at the same time You can also switch to another machine or way to work the muscle group by clicking switch exercise and make sure to go to failure on the last set of the main lifts. If you get 1 rep more that is equal to one percent so take 1 percent of whatever your max is and add that on to next week's weight that you use for that lift

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 17, 2024 12:31
  • Last Edited
    Feb 11, 2025 08:33
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
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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
6 reps
3 reps
80%
90%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Lu Raise
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
6 reps
3 reps
80%
90%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Lu Raise
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
6 reps
3 reps
80%
90%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Lu Raise
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
6 reps
3 reps
80%
90%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Lu Raise
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
6 reps
3 reps
80%
90%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Lu Raise
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
6 reps
3 reps
80%
90%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Lu Raise
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
6 reps
3 reps
80%
90%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Lu Raise
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
6 reps
3 reps
80%
90%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Lu Raise
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Barbell Row
4
4-6 reps
RPE 10
3
Back Extension (Weighted)
3
12-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8.5
5
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Barbell Row
4
4-6 reps
RPE 10
3
Back Extension (Weighted)
3
12-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8.5
5
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Barbell Row
4
4-6 reps
RPE 10
3
Back Extension (Weighted)
3
12-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8.5
5
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Barbell Row
4
4-6 reps
RPE 10
3
Back Extension (Weighted)
3
12-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8.5
5
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Barbell Row
4
4-6 reps
RPE 10
3
Back Extension (Weighted)
3
12-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8.5
5
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Barbell Row
4
4-6 reps
RPE 10
3
Back Extension (Weighted)
3
12-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8.5
5
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Barbell Row
4
4-6 reps
RPE 10
3
Back Extension (Weighted)
3
12-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8.5
5
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Barbell Row
4
4-6 reps
RPE 10
3
Back Extension (Weighted)
3
12-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8.5
5
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 10
2
Leg Extension
2
10-12 reps
RPE 10
3
Squat (Barbell)
4
1
6-8 reps
1-3 reps
80%
90%
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 10
2
Leg Extension
2
10-12 reps
RPE 10
3
Squat (Barbell)
4
1
6-8 reps
1-3 reps
80%
90%
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 10
2
Leg Extension
2
10-12 reps
RPE 10
3
Squat (Barbell)
4
1
6-8 reps
1-3 reps
80%
90%
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 10
2
Leg Extension
2
10-12 reps
RPE 10
3
Squat (Barbell)
4
1
6-8 reps
1-3 reps
80%
90%
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 10
2
Leg Extension
2
10-12 reps
RPE 10
3
Squat (Barbell)
4
1
6-8 reps
1-3 reps
80%
90%
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 10
2
Leg Extension
2
10-12 reps
RPE 10
3
Squat (Barbell)
4
1
6-8 reps
1-3 reps
80%
90%
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 10
2
Leg Extension
2
10-12 reps
RPE 10
3
Squat (Barbell)
4
1
6-8 reps
1-3 reps
80%
90%
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 10
2
Leg Extension
2
10-12 reps
RPE 10
3
Squat (Barbell)
4
1
6-8 reps
1-3 reps
80%
90%
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Standing Calf Raise
4
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6 reps
RPE 10
2
Bent Over Row (Barbell)
4
8 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Lat Pulldown
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6 reps
RPE 10
2
Bent Over Row (Barbell)
4
8 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Lat Pulldown
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6 reps
RPE 10
2
Bent Over Row (Barbell)
4
8 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Lat Pulldown
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6 reps
RPE 10
2
Bent Over Row (Barbell)
4
8 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Lat Pulldown
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6 reps
RPE 10
2
Bent Over Row (Barbell)
4
8 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Lat Pulldown
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6 reps
RPE 10
2
Bent Over Row (Barbell)
4
8 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Lat Pulldown
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6 reps
RPE 10
2
Bent Over Row (Barbell)
4
8 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Lat Pulldown
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6 reps
RPE 10
2
Bent Over Row (Barbell)
4
8 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Lat Pulldown
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
3
Tricep Extension (Cable)
3
10-12 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
3
Tricep Extension (Cable)
3
10-12 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
3
Tricep Extension (Cable)
3
10-12 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
3
Tricep Extension (Cable)
3
10-12 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
3
Tricep Extension (Cable)
3
10-12 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
3
Tricep Extension (Cable)
3
10-12 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
3
Tricep Extension (Cable)
3
10-12 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 10
3
Tricep Extension (Cable)
3
10-12 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
80%
2
Hip Abductor (Machine)
3
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5
Abs Crunch (Machine)
4
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 9
2
Hip Abductor (Machine)
3
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5
Abs Crunch (Machine)
4
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 9
2
Hip Abductor (Machine)
3
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5
Abs Crunch (Machine)
4
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 9
2
Hip Abductor (Machine)
3
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5
Abs Crunch (Machine)
4
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 9
2
Hip Abductor (Machine)
3
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5
Abs Crunch (Machine)
4
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 9
2
Hip Abductor (Machine)
3
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5
Abs Crunch (Machine)
4
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 9
2
Hip Abductor (Machine)
3
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5
Abs Crunch (Machine)
4
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 9
2
Hip Abductor (Machine)
3
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5
Abs Crunch (Machine)
4
12-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
1 Set
6 Reps
3 Reps
80%
90%
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@10
3
Lu Raise
3 Sets
10-12 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
5
Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Barbell Row
4 Sets
4-6 Reps
@10
3
Back Extension (Weighted)
3 Sets
12-20 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8.5
5
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@10
Day 3
1
Leg Curl
2 Sets
12-15 Reps
@10
2
Leg Extension
2 Sets
10-12 Reps
@10
3
Squat (Barbell)
4 Sets
1 Set
6-8 Reps
1-3 Reps
80%
90%
4
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@9
5
Standing Calf Raise
4 Sets
12-15 Reps
@10
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
6 Reps
@10
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@10
4
Lat Pulldown
3 Sets
10-12 Reps
@10
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@9.5
2
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@10
3
Tricep Extension (Cable)
3 Sets
10-12 Reps
@10
4
Shoulder Press (Plate Loaded)
2 Sets
4-6 Reps
@10
5
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
@10
Day 6
1
Hack Squat
4 Sets
6 Reps
80%
2
Hip Abductor (Machine)
3 Sets
10-12 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
@10
4
Standing Calf Raise
4 Sets
12-15 Reps
@10
5
Abs Crunch (Machine)
4 Sets
12-15 Reps
@10