PPL/Arnold - JEFIT

PPL/Arnold - JEFIT

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PPL/Arnold

AUDIO TIP

Bulking

Advanced

Machine strength

Plan Details

The PPL/Arnold routine by joshbaldwin661 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Elite plan for when you’re too alpha for one split so you have to run two. Top G’s only!! Rest day in the middle with PPL focusing on strength and Arnold focusing on hypertrophy

Routine detail

Mon

Pull

Est. 0 min

7 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

7 Sets x 15,12,10,4,4,4,4 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 12 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

4 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Tue

Push

Est. 0 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

8 Sets x 20,15,12,4,10,10,10,10 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Wed

Legs

Est. 0 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

7 Sets x 20,15,12,10,10,10,10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 8 Reps

Dumbbell Seated Calf Raise Demonstration

Dumbbell Seated Calf Raise

4 Sets x 8 Reps

Fri

Chest/Back

Est. 0 min

6 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

8 Sets x 20,15,12,4,8,8,8,8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Barbell Snatch Deadlift Demonstration

Barbell Snatch Deadlift

4 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Sat

Legs

Est. 0 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

7 Sets x 20,15,12,10,10,10,10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 8 Reps

Dumbbell Seated Calf Raise Demonstration

Dumbbell Seated Calf Raise

4 Sets x 8 Reps

Sun

Shoulders/Armz

Est. 0 min

6 exercises

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 8 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 8 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 8 Reps