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PPL x Arnold
AUTOPLAY
Bulking
Advanced
Machine strength
Plan Details
The PPL x Arnold routine by AidanJQuig is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Mon
Push
Est. 0 min
14 exercises
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable High Cross-Over
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Barbell Military Press
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable One-Arm Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Tue
Pull
Est. 0 min
15 exercises
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Pulldown (Underhand)
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 5 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Dumbbell Wrist Rotations
3 Sets x 10 Reps
Wed
Legs & Core
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Thu
Chest & Back
Est. 0 min
17 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Decline Chest Press
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Back Hyperextension
3 Sets x 12 Reps
Middle Grip Lat Pulldown
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Pull-Up
3 Sets x 5 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Prone Incline Shrug
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Fri
Arms
Est. 0 min
18 exercises
EZ Bar Tricep Extension
4 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
EZ Bar Curl
3 Sets x 12 Reps
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Dumbbell Wrist Rotations
3 Sets x 10 Reps
Sat
Legs & Core
Est. 0 min
3 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
