arnold

Bulking

Intermediate

Barbell

Plan Details

The arnold routine by jayjones8688 is a 24 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

build lean muscle

Routine detail

Day 1

chest and back

Est. 83 min

8 exercises

Barbell Bench Press

5 Sets x 8 Reps

Barbell Incline Bench Press

5 Sets x 8 Reps

Dumbbell Fly

5 Sets x 8 Reps

Dumbbell Pullover

5 Sets x 8 Reps

Barbell Bent-Over Row

5 Sets x 8 Reps

Dumbbell Bent-Over Row

5 Sets x 8 Reps

Chin-Up with Knee Raise

5 Sets x 8 Reps

Hanging Leg Raise

4 Sets x 25 Reps

Day 2

shoulder and arms

Est. 146 min

14 exercises

Barbell Clean and Jerk

5 Sets x 8 Reps

Dumbbell Shoulder Press

5 Sets x 8 Reps

Dumbbell Alternating Front Raise

5 Sets x 8 Reps

Barbell Upright Row

5 Sets x 8 Reps

Dumbbell Lateral Raise

5 Sets x 8 Reps

Barbell Curl

5 Sets x 8 Reps

Dumbbell Incline Curl

5 Sets x 8 Reps

Dumbbell Concentration Curl

5 Sets x 8 Reps

Barbell Bench Press (Close Grip)

5 Sets x 8 Reps

Barbell Tricep Extension (Supine)

5 Sets x 8 Reps

Dumbbell One-Arm Tricep Extension

5 Sets x 8 Reps

Barbell Kneeling Wrist Curl (Palms Up)

5 Sets x 8 Reps

Barbell Kneeling Wrist Curl (Palms Down)

5 Sets x 8 Reps

Decline Crunch

5 Sets x 25 Reps

Day 3

legs

Est. 82 min

8 exercises

Barbell Squat

5 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

5 Sets x 8 Reps

Barbell Lunge

5 Sets x 8 Reps

Machine Leg Extension

5 Sets x 8 Reps

Machine Seated Leg Curl

5 Sets x 8 Reps

Machine Calf Raise

5 Sets x 8 Reps

Machine Seated Calf Raise

5 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 25 Reps

Day 4

chest and back

Est. 84 min

8 exercises

Barbell Bench Press

5 Sets x 8 Reps

Barbell Incline Bench Press

5 Sets x 8 Reps

Dumbbell Fly

5 Sets x 8 Reps

Dumbbell Pullover

5 Sets x 8 Reps

Chin-Up with Knee Raise

4 Sets x 8 Reps

Barbell Bent-Over Row

5 Sets x 8 Reps

Dumbbell Bent-Over Row

5 Sets x 8 Reps

Hanging Leg Raise

5 Sets x 25 Reps

Day 5

shoulder and arms

Est. 143 min

14 exercises

Dumbbell Seated Arnold Press

5 Sets x 5 Reps

Barbell Push Press Behind the Neck

5 Sets x 8 Reps

Barbell Upright Row

5 Sets x 8 Reps

Dumbbell Alternating Front Raise

5 Sets x 8 Reps

Dumbbell Reverse Fly

5 Sets x 8 Reps

Barbell Curl

5 Sets x 8 Reps

Dumbbell Incline Curl

5 Sets x 8 Reps

Dumbbell Concentration Curl

5 Sets x 8 Reps

Barbell Bench Press (Close Grip)

5 Sets x 8 Reps

Cable Shoulder Extension

5 Sets x 8 Reps

Dumbbell One-Arm Tricep Extension

5 Sets x 8 Reps

Barbell Kneeling Wrist Curl (Palms Down)

5 Sets x 8 Reps

Barbell Kneeling Wrist Curl (Palms Up)

5 Sets x 8 Reps

Decline Crunch

5 Sets x 25 Reps

Day 6

legs

Est. 81 min

8 exercises

Barbell Front Squat

5 Sets x 8 Reps

Barbell Clean Deadlift

3 Sets x 5 Reps

Barbell Lunge

5 Sets x 8 Reps

Machine Leg Extension

5 Sets x 8 Reps

Machine Seated Leg Curl

5 Sets x 8 Reps

Machine Calf Raise

5 Sets x 8 Reps

Machine Seated Calf Raise

5 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

5 Sets x 25 Reps

Day 8

chest and back

Est. 84 min

8 exercises

Barbell Bench Press

5 Sets x 8 Reps

Barbell Incline Bench Press

5 Sets x 8 Reps

Dumbbell Fly

5 Sets x 8 Reps

Dumbbell Pullover

5 Sets x 8 Reps

Chin-Up with Knee Raise

4 Sets x 8 Reps

Barbell Bent-Over Row

5 Sets x 8 Reps

T Bar Row

5 Sets x 8 Reps

Hanging Leg Raise

5 Sets x 25 Reps

Day 9

shoulders and arms

Est. 154 min

14 exercises

Barbell Clean and Jerk

5 Sets x 8 Reps

Dumbbell Shoulder Press

5 Sets x 8 Reps

Dumbbell Alternating Front Raise

5 Sets x 8 Reps

Dumbbell Lateral Raise

5 Sets x 8 Reps

Barbell Upright Row

5 Sets x 8 Reps

Barbell Curl

10 Sets x 8 Reps

Dumbbell Incline Curl

5 Sets x 8 Reps

Dumbbell Concentration Curl

5 Sets x 8 Reps

Barbell Bench Press (Close Grip)

5 Sets x 8 Reps

Barbell Tricep Extension (Supine)

5 Sets x 8 Reps

Dumbbell One-Arm Tricep Extension

5 Sets x 8 Reps

Barbell Kneeling Wrist Curl (Palms Up)

5 Sets x 8 Reps

Barbell Kneeling Wrist Curl (Palms Down)

5 Sets x 8 Reps

Decline Crunch

5 Sets x 25 Reps

Day 10

legs

Est. 85 min

8 exercises

Barbell Squat

5 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

5 Sets x 8 Reps

Barbell Lunge

5 Sets x 8 Reps

Machine Leg Extension

5 Sets x 8 Reps

Machine Seated Leg Curl

5 Sets x 8 Reps

Machine Calf Raise

5 Sets x 8 Reps

Machine Seated Calf Raise

5 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

5 Sets x 25 Reps

Day 11

chest and back

Est. 84 min

8 exercises

Barbell Bench Press

5 Sets x 8 Reps

Barbell Incline Bench Press

5 Sets x 8 Reps

Dumbbell Fly

5 Sets x 8 Reps

Dumbbell Pullover

5 Sets x 8 Reps

Chin-Up with Knee Raise

4 Sets x 8 Reps

Dumbbell Bent-Over Row

5 Sets x 8 Reps

T Bar Row

5 Sets x 8 Reps

Hanging Leg Raise

5 Sets x 25 Reps

Day 12

shoulders and arms

Est. 146 min

14 exercises

Dumbbell Seated Arnold Press

5 Sets x 5 Reps

Barbell Push Press Behind the Neck

5 Sets x 8 Reps

Dumbbell Alternating Front Raise

5 Sets x 8 Reps

Dumbbell Reverse Fly

5 Sets x 8 Reps

Barbell Upright Row

5 Sets x 8 Reps

Barbell Curl

10 Sets x 8 Reps

Dumbbell Incline Curl

5 Sets x 8 Reps

Dumbbell Concentration Curl

5 Sets x 8 Reps

Barbell Bench Press (Close Grip)

5 Sets x 8 Reps

Cable Shoulder Extension

5 Sets x 8 Reps

Dumbbell One-Arm Tricep Extension

5 Sets x 8 Reps

Barbell Kneeling Wrist Curl (Palms Up)

5 Sets x 8 Reps

Barbell Kneeling Wrist Curl (Palms Down)

5 Sets x 8 Reps

Decline Crunch

5 Sets x 8 Reps

Day 13

legs

Est. 83 min

8 exercises

Barbell Front Squat

5 Sets x 8 Reps

Barbell Clean Deadlift

5 Sets x 8 Reps

Barbell Lunge

5 Sets x 8 Reps

Machine Leg Extension

5 Sets x 8 Reps

Machine Seated Leg Curl

5 Sets x 8 Reps

Machine Calf Raise

5 Sets x 8 Reps

Machine Seated Calf Raise

5 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 25 Reps

Day 15

chest and back

Est. 93 min

8 exercises

Barbell Bench Press

7 Sets x 5 Reps

Barbell Incline Bench Press

7 Sets x 5 Reps

Dumbbell Fly

7 Sets x 5 Reps

Dumbbell Pullover

7 Sets x 5 Reps

Hanging Leg Raise

5 Sets x 25 Reps

Chin-Up with Knee Raise

4 Sets x 8 Reps

Dumbbell Bent-Over Row

7 Sets x 5 Reps

T Bar Row

7 Sets x 5 Reps

Day 16

shoulder and arms

Est. 167 min

14 exercises

Dumbbell Alternating Front Raise

7 Sets x 5 Reps

Barbell Clean and Jerk

5 Sets x 5 Reps

Dumbbell Shoulder Press

7 Sets x 5 Reps

Dumbbell Lateral Raise

7 Sets x 5 Reps

Barbell Upright Row

7 Sets x 5 Reps

Barbell Curl

10 Sets x 5 Reps

Dumbbell Incline Curl

7 Sets x 5 Reps

Dumbbell Concentration Curl

7 Sets x 5 Reps

Barbell Tricep Extension (Supine)

7 Sets x 5 Reps

Dumbbell One-Arm Tricep Extension

7 Sets x 5 Reps

Barbell Bench Press (Close Grip)

7 Sets x 5 Reps

Barbell Wrist Curl (Palms Up)

7 Sets x 5 Reps

Barbell Wrist Curl (Palms Down)

7 Sets x 5 Reps

Decline Crunch

5 Sets x 25 Reps

Day 17

legs

Est. 82 min

8 exercises

Barbell Squat

5 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

5 Sets x 8 Reps

Barbell Lunge

5 Sets x 8 Reps

Machine Leg Extension

5 Sets x 8 Reps

Machine Seated Leg Curl

5 Sets x 8 Reps

Machine Calf Raise

5 Sets x 8 Reps

Machine Seated Calf Raise

5 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 25 Reps

Day 18

chest and back

Est. 96 min

8 exercises

Barbell Bench Press

7 Sets x 5 Reps

Barbell Incline Bench Press

7 Sets x 5 Reps

Dumbbell Fly

7 Sets x 5 Reps

Dumbbell Pullover

7 Sets x 5 Reps

Chin-Up with Knee Raise

4 Sets x 15 Reps

Dumbbell Bent-Over Row

7 Sets x 5 Reps

T Bar Row

7 Sets x 5 Reps

Hanging Leg Raise

5 Sets x 25 Reps

Day 19

shoulder and arms

Est. 157 min

14 exercises

Dumbbell Arnold Press

5 Sets x 5 Reps

Barbell Push Press Behind the Neck

7 Sets x 5 Reps

Dumbbell Alternating Front Raise

7 Sets x 5 Reps

Dumbbell Reverse Fly

7 Sets x 5 Reps

Barbell Upright Row

7 Sets x 5 Reps

Barbell Curl

7 Sets x 5 Reps

Dumbbell Incline Curl

7 Sets x 5 Reps

Dumbbell Concentration Curl

7 Sets x 5 Reps

Barbell Bench Press (Close Grip)

7 Sets x 5 Reps

Cable Shoulder Extension

7 Sets x 5 Reps

Dumbbell One-Arm Tricep Extension

7 Sets x 5 Reps

Barbell Wrist Curl (Palms Up)

7 Sets x 5 Reps

Barbell Wrist Curl (Palms Down)

7 Sets x 5 Reps

Decline Crunch

7 Sets x 5 Reps

Day 20

legs

Est. 78 min

8 exercises

Barbell Front Squat

5 Sets x 8 Reps

Barbell Clean Deadlift

3 Sets x 5 Reps

Barbell Lunge

5 Sets x 8 Reps

Machine Leg Extension

5 Sets x 8 Reps

Machine Seated Leg Curl

5 Sets x 8 Reps

Machine Calf Raise

5 Sets x 8 Reps

Machine Seated Calf Raise

5 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 25 Reps

Day 22

chest and back

Est. 85 min

10 exercises

Barbell Bench Press

5 Sets x 5 Reps

Barbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Pullover

3 Sets x 12 Reps

Chin-Up with Knee Raise

4 Sets x 12 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Hanging Leg Raise

5 Sets x 25 Reps

Barbell Bent-Over Row

3 Sets x 12 Reps

Dumbbell Bent-Over Row

3 Sets x 12 Reps

Day 23

shoulders and arms

Est. 131 min

13 exercises

Dumbbell Shoulder Press

4 Sets x 12 Reps

Dumbbell Alternating Front Raise

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Barbell Upright Row

4 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Dumbbell Incline Curl

4 Sets x 12 Reps

Dumbbell Concentration Curl

4 Sets x 12 Reps

Barbell Bench Press (Close Grip)

4 Sets x 12 Reps

Barbell Tricep Extension (Supine)

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension

4 Sets x 12 Reps

Barbell Kneeling Wrist Curl (Palms Up)

4 Sets x 12 Reps

Barbell Kneeling Wrist Curl (Palms Down)

4 Sets x 12 Reps

Decline Crunch

5 Sets x 25 Reps

Day 24

Legs

Est. 82 min

8 exercises

Barbell Squat

5 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

5 Sets x 8 Reps

Barbell Lunge

5 Sets x 8 Reps

Machine Leg Extension

5 Sets x 8 Reps

Machine Seated Leg Curl

5 Sets x 8 Reps

Machine Calf Raise

5 Sets x 8 Reps

Machine Seated Calf Raise

5 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 25 Reps

Day 25

chest back

Est. 71 min

8 exercises

Barbell Bench Press

3 Sets x 12 Reps

Barbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Pullover

3 Sets x 12 Reps

Chin-Up with Knee Raise

4 Sets x 12 Reps

Barbell Bent-Over Row

3 Sets x 12 Reps

Dumbbell Bent-Over Row

3 Sets x 12 Reps

Hanging Leg Raise

5 Sets x 25 Reps

Day 26

shoulders and arms

Est. 131 min

14 exercises

Dumbbell Seated Arnold Press

5 Sets x 5 Reps

Barbell Push Press Behind the Neck

4 Sets x 10 Reps

Dumbbell Alternating Front Raise

4 Sets x 10 Reps

Dumbbell Reverse Fly

4 Sets x 10 Reps

Barbell Upright Row

4 Sets x 10 Reps

Barbell Curl

4 Sets x 10 Reps

Dumbbell Incline Curl

4 Sets x 10 Reps

Dumbbell Concentration Curl

4 Sets x 10 Reps

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Extension

4 Sets x 10 Reps

Barbell Kneeling Wrist Curl (Palms Up)

4 Sets x 10 Reps

Barbell Kneeling Wrist Curl (Palms Down)

4 Sets x 10 Reps

Decline Crunch

5 Sets x 25 Reps

Day 27

legs

Est. 0 min

0 exercises

This day is empty

arnold

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