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PPL/Arnold
AUTOPLAY
Bulking
Advanced
Machine strength
Plan Details
The PPL/Arnold routine by joshbaldwin661 is a 7 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
Day 1
Legs
Est. 0 min
6 exercises
Barbell Squat
7 Sets x 20,15,12,10,10,10,10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 10 Reps
Dumbbell Seated Calf Raise
4 Sets x 10 Reps
Day 2
Push
Est. 0 min
7 exercises
Barbell Bench Press
8 Sets x 20,15,12,4,10,10,10,10 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Day 3
Pull
Est. 0 min
7 exercises
Barbell Deadlift
8 Sets x 15,12,10,4,4,4,4,4 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Dumbbell Rear Delt Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Day 4
New Workout
Est. 0 min
0 exercises
This day is empty
Day 5
Legs
Est. 0 min
6 exercises
Barbell Squat
7 Sets x 20,15,12,10,10,10,10 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Dumbbell Seated Calf Raise
4 Sets x 8 Reps
Day 6
Chest/Back
Est. 0 min
7 exercises
Dumbbell Bench Press
8 Sets x 20,15,12,4,8,8,8,8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 10 Reps
Pull-Up
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Day 7
Shoulders/Armz
Est. 0 min
7 exercises
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Incline shrugs
4 Sets x 8 Reps
