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PPL + Arnold
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The PPL + Arnold routine by hjrhombre is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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Routine detail
Day 1
PULL
Est. 0 min
7 exercises
T Bar Row
3 Sets x 6 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Day 2
PUSH
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Day 3
LEGS
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Day 4
CHEST & BACK
Est. 0 min
6 exercises
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Day 5
ARMS
Est. 0 min
9 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Spider Curl
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Day 6
LEGS
Est. 0 min
8 exercises
Barbell Deadlift
3 Sets x 6 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
