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PPL-Arnold split
AUTOPLAYAUDIO TIP
Bulking
Advanced
Dumbbell
Plan Details
The PPL-Arnold split routine by T_legg is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Push
Est. 0 min
11 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Tue
Pull
Est. 0 min
10 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Wed
Legs
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Squat
4 Sets x 12 Reps
Dumbbell Hamstring Curl
4 Sets x 12 Reps
Dumbbell leg extension
4 Sets x 12 Reps
Barbell Seated Calf Raise
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Thu
chest and back
Est. 0 min
11 exercises
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Fri
Arms and Shoulders
Est. 0 min
11 exercises
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Sat
Legs
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Squat
4 Sets x 12 Reps
Dumbbell Hamstring Curl
4 Sets x 12 Reps
Dumbbell leg extension
4 Sets x 12 Reps
Barbell Seated Calf Raise
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
