PPL ARNOLD SPLIT
Cutting
Advanced
Machine strength
Plan Details
The PPL ARNOLD SPLIT routine by ethanfranks33 is a 9 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Enter your routine description
Routine detail
Mon
Push day
Est. 0 min
12 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell JM Press
3 Sets x 8 Reps
Dip
2 Sets x 8 Reps
Tue
Pull day
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Wed
Legs quad focus
Est. 0 min
6 exercises
Smith Machine Squat
5 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Thu
Chest and Back
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Fri
Sarms
Est. 0 min
12 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Sat
Legs hamstring/glute focus
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Any
Alternate push day
Est. 0 min
11 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Any
Chest and back
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Smith Machine Bench Press
5 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Pull-Up
1 Set x 10 Reps
Push-Up
1 Set x 8 Reps
Any
Core
Est. 0 min
5 exercises
Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Side Plank
2 Sets x 8 Reps
Plank
1 Set
