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PPL-Arnold
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The PPL-Arnold routine by tim.steenbeek is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Pull
Est. 27 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Seated row wide
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Pullover
3 Sets x 12 Reps
Day 2
Push
Est. 28 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell JM Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lying Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 3
Legs 1
Est. 17 min
5 exercises
Hack Squat
3 Sets x 8 Reps
legpress calf raises
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Sissy Squat
3 Sets x 8 Reps
Day 4
Chest/Back
Est. 17 min
4 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Day 5
Legs 2
Est. 42 min
7 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
legpress calf raises
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Sissy Squat
3 Sets x 8 Reps
Day 6
Shoulders/Arms
Est. 32 min
8 exercises
Dumbbell Seated Press (Palms In)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell JM Press
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
One arm cable hammer curl
3 Sets x 10 Reps
