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PPL X ARNOLD
AUDIO TIP
Bulking
Beginner
Dumbbell
Plan Details
The PPL X ARNOLD routine by AliJ98 is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Day 1
Chest + Triceps + Shoulders
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Y Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 2
Back + Bicpes
Est. 0 min
7 exercises
Pull-Up
5 Sets x 5 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
High-low cable row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 3
Leg (Quads)
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Day 4
Back + Chest
Est. 0 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Pull-Up
6 Sets x 5 Reps
T Bar Row
3 Sets x 10 Reps
High-low cable row
3 Sets x 8 Reps
Cable lat pull-over
3 Sets x 8 Reps
Day 5
Arms + Shoulders
Est. 0 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Y raises
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
4 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 6
Legs (Hams)
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
