The Kayla Itsines BBG Arms & Abs workout is a circuit-based resistance session, but the details depend on which program you mean. In the current High Intensity with Kayla plan, Arms & Abs is one of three weekly workouts during weeks 1–8 of the main program: a 28-minute session built from four seven-minute circuits. The original OG Kayla plan also includes an Arms & Abs day, but it is a distinct 24-week program with a higher-intensity format.
What “BBG” means now
BBG was the name of Kayla Itsines’s original program. In 2021, Itsines said it had been renamed High Intensity with Kayla. The name change does not mean every version of the workout is identical: Sweat distinguishes the original OG Kayla program from the current, adapted High Intensity with Kayla plan.
How the current Arms & Abs workout is structured
Sweat describes High Intensity with Kayla as three 28-minute workouts per week. Each session uses four seven-minute circuits, with short breaks. In the first eight weeks of the main program, the weekly resistance-workout split is:
- Legs
- Arms & Abs
- Full Body
From week 9, the split changes: arms and abs become separate workouts, alongside Legs. The program also schedules low-intensity cardio, rest, and active recovery. Its current page lists optional beginner weeks before the main program. These are program specifications, not a promise of a particular fitness result or calorie burn.
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How OG Kayla differs
OG Kayla is the original 24-week program, not simply another name for the current plan. Sweat describes its weekly schedule as Legs, Arms & Abs, and Full Body resistance sessions, plus low-intensity cardio. Each workout has four seven-minute circuits, each containing four exercises, with short rests between circuits. From week 14 onward, every second week includes an optional additional Full Body session.
Sweat says OG Kayla is best suited to people who already have a base level of fitness because of its intensity. High Intensity with Kayla adapts the format and modifies exercises to make the program more accessible. The difference is about programming and intended starting point, not a tested ranking of which plan is more effective.
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Equipment and substitutions
Equipment recommendations vary by version. Neither list means every item is essential: official guidance describes substitutions.
| Program | Listed equipment | Official substitution guidance |
|---|---|---|
| OG Kayla | Dumbbells, skipping rope, bench, and medicine ball | Bodyweight or household items may be used instead, according to Sweat Support. |
| High Intensity with Kayla | Yoga mat, dumbbells, chair, and skipping rope | Use safe objects of the same weight instead of dumbbells; a stable, flat surface instead of a chair or bench; and high knees or jumping jacks instead of skipping rope. |
If you are looking for dumbbells for home workouts, they are listed for both versions, but the official substitution guidance means you may not need to buy them to follow every exercise. Choose a stable surface and household items that are safe to handle.
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Which option fits your starting point?
| Your situation | Option to consider | Why |
|---|---|---|
| You want the original, more demanding plan and already have a fitness base. | OG Kayla | It is the original 24-week program; Sweat notes its intensity and existing-fitness-base audience. |
| You want the renamed, adapted program with a beginner on-ramp. | High Intensity with Kayla | It uses modified exercises and offers optional beginner weeks; Arms & Abs appears in the first eight weeks of the main-program split. |
| You are new to exercise or found the main BBG workouts too challenging. | BBG Beginner | Its official FAQ describes an eight-week, lower-impact and lower-intensity foundation. |
These distinctions describe the programs; they are not individualized exercise advice. If you have a health concern that affects exercise choices, consult an appropriately qualified professional.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.Where to find program details
Sweat’s High Intensity with Kayla program page outlines the current schedule, equipment, and substitutions. For the original plan, see Sweat’s OG Kayla overview and OG Kayla support explanation. The BBG Beginner FAQ explains the beginner option.
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