PPL/Arnold - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

PPL/Arnold - JEFIT

PPL/Arnold banner

PPL/Arnold

AUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The PPL/Arnold routine by aidanchristie is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Day 1

Push (Chest Focused)

Est. 0 min

8 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 8 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 8 Reps

Day 2

Pull (Bicep Focused)

Est. 0 min

8 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 8 Reps

Barbell Preacher Curl (Overhand) Demonstration

Barbell Preacher Curl (Overhand)

4 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 8 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 8 Reps

Day 3

Legs (Quad Focused)

Est. 0 min

10 exercises

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 8 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 8 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

4 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 8 Reps

Plank Demonstration

Plank

1 Set

Side Plank Demonstration

Side Plank

1 Set x 8 Reps

Scissor Kick Demonstration

Scissor Kick

2 Sets x 50 Reps

Sit-Up Demonstration

Sit-Up

2 Sets x 25 Reps

Day 4

Chest/Back (Back Focused)

Est. 0 min

8 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Pull-Up Demonstration

Pull-Up

4 Sets x 8 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

4 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 8 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 8 Reps

Day 5

Arms (Tricep Focused)

Est. 0 min

8 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 8 Reps

Dumbbell Seated Wrist Curl Demonstration

Dumbbell Seated Wrist Curl

4 Sets x 8 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

4 Sets x 8 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 8 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Day 6

Legs (Hamstring Focused)

Est. 0 min

8 exercises

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 8 Reps

Kettlebell Single-Leg Deadlift Demonstration

Kettlebell Single-Leg Deadlift

4 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 8 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 8 Reps

Cable Pallof Press with Rotation Demonstration

Cable Pallof Press with Rotation

3 Sets x 8 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 8 Reps