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PPL/Half Arnold
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The PPL/Half Arnold routine by JayyBell3016 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Basic Push Pull Legs and Half Arnold Split with Abs as desired
Routine detail
Day 1
Push 1
Est. 0 min
11 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Smith Machine JM Press
3 Sets x 8 Reps
Cable Costal Pec Press
3 Sets x 8 Reps
Dumbbell Skullcrushers
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Tricep Single-Arm Cable Overhead Extension
3 Sets x 8 Reps
Tricep Cross Body Extension
3 Sets x 8 Reps
Day 2
Pull 1
Est. 0 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Lat Pullover
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Day 3
Quads
Est. 0 min
9 exercises
Hack Squat
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Anterior Tibialis Calf Raise
3 Sets x 8 Reps
Day 4
Chest/Back
Est. 0 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Day 5
Shoulders/Arms
Est. 0 min
10 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Smith Machine JM Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Tricep Single-Arm Cable Overhead Extension
4 Sets x 8 Reps
Tricep Cross Body Extension
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Day 6
Hammies/Glutes
Est. 0 min
10 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
A2G Hack Squat
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Anterior Tibialis Calf Raise
3 Sets x 8 Reps
Day 8
Abs
Est. 0 min
4 exercises
Hanging Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Decline Reverse Crunch
3 Sets x 8 Reps
