PPL x Arnold 7 Day Split
Bulking
Advanced
Machine strength
Plan Details
The PPL x Arnold 7 Day Split routine by martinius.sunde is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Gainzzzz
Routine detail
Mon
Push
Est. 0 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10 Reps
Cable External Rotation
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
EZ Bar Tricep Extension
5 Sets x 8 Reps
Tue
Pull
Est. 0 min
8 exercises
Barbell Deadlift
4 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell One-Arm Hammer Curl
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Hammer Curl
4 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 15 Reps
Wed
Quad Focused Legday & Core
Est. 0 min
10 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 15 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Side Bridge
3 Sets
Plank
2 Sets
Indoor Cycling
2 Sets
Thu
Rest day
Est. 0 min
0 exercises
This day is empty
Fri
Chest & Back
Est. 0 min
8 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Upper Chest Crossover
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Sat
Bicep & Shoulder & forearm
Est. 0 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Cable Internal Rotation
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 15 Reps
Sun
Hamstring/calf focused Legday & Core
Est. 0 min
8 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Barbell Bulgarian Split Squat
5 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Side Bridge
3 Sets
Plank
2 Sets
Indoor Cycling
2 Sets
