collection
Program

PPL x Arnold Split

4,51
63
Reviews
18K
Downloads
Intermediate
Level
66 days per week
Frequency
8+8+ month
Duration
Monday - Leg Day (Quads Focus and Abs)
Tuesday - Pull Day (Back, Biceps and Forearms)
Wednesday - Push Day (Chest, Shoulders and Triceps)
Thursday - Leg Day (Glutes Focus and Abs)
Friday - Chest and Back
Saturday - Shoulders and Arms
Sunday - Rest Day (Cardio Only)
S

Saturday Workout - Shoulders and Arms

Lever Shoulder Press
Lever Shoulder Press

4 sets - 10 reps

Cable Standing Rear Delt Row
Cable Standing Rear Delt Row

3 sets - 10 reps

Lateral Raise
Lateral Raise

3 sets - 15 reps

EZ Barbell Curl
EZ Barbell Curl

3 sets - 12 reps

Dumbbell Incline Curl
Dumbbell Incline Curl

3 sets - 12 reps

Hammer Curl
Hammer Curl

3 sets - 12 reps

Reverse Curl
Reverse Curl

3 sets - 12 reps

Triceps Pushdown
Triceps Pushdown

3 sets - 12 reps

Cable Pushdown
Cable Pushdown

3 sets - 12 reps

High Pulley Overhead Tricep Extension
High Pulley Overhead Tricep Extension

3 sets - 12 reps

C

Friday Workout - Chest and Back

Incline Bench Press
Incline Bench Press

4 sets - 10 reps

Smith Incline Bench Press
Smith Incline Bench Press

3 sets - 8 reps

Bar Lateral Pulldown
Bar Lateral Pulldown

4 sets - 12 reps

Cable Lateral Pulldown with V-bar
Cable Lateral Pulldown with V-bar

3 sets - 12 reps

Lever Chest Press
Lever Chest Press

3 sets - 10 reps

Lever Bent-over Row with V-bar
Lever Bent-over Row with V-bar

3 sets - 7 reps

Lever Seated Fly
Lever Seated Fly

3 sets - 12 reps

Cable Low Row with Rope Attachment
Cable Low Row with Rope Attachment

3 sets - 12 reps

Chest Dip
Chest Dip

3 sets - 12 reps

Cable Standing Lat Pushdown
Cable Standing Lat Pushdown

3 sets - 12 reps

L

Thursday Workout - Glutes, Quad, Hamstring, Calves and Abs

Full Squat
Full Squat

5 sets - 7 reps

Hip Thrust
Hip Thrust

5 sets - 12 reps

Sled 45 degrees Leg Press
Sled 45 degrees Leg Press

5 sets - 12 reps

Lever Leg Extension
Lever Leg Extension

3 sets - 12 reps

Romanian Deadlift
Romanian Deadlift

3 sets - 12 reps

Seated Leg Raise
Seated Leg Raise

3 sets - 10 reps

Seated Flutter Kick
Seated Flutter Kick

3 sets - 10 reps

P

Wednesday Workout - Chest, Shoulders and Triceps

Incline Bench Press
Incline Bench Press

4 sets - 10 reps

Seated Shoulder Press
Seated Shoulder Press

4 sets - 10 reps

Chest Dip
Chest Dip

3 sets - 12 reps

Lever Seated Fly
Lever Seated Fly

3 sets - 12 reps

Triceps Pushdown
Triceps Pushdown

3 sets - 12 reps

One Arm Side Triceps Pushdown
One Arm Side Triceps Pushdown

3 sets - 12 reps

Lateral Raise
Lateral Raise

3 sets - 15 reps

P

Tuesday Workout - Back, Biceps and Forearms

Lever Bent-over Row with V-bar
Lever Bent-over Row with V-bar

4 sets - 7-10 reps

Bar Lateral Pulldown
Bar Lateral Pulldown

4 sets - 12-15 reps

Cable Standing Lat Pushdown
Cable Standing Lat Pushdown

3 sets - 12 reps

One Arm Row
One Arm Row

3 sets - 10 reps

Dumbbell Incline Curl
Dumbbell Incline Curl

4 sets - 10 reps

Hammer Curl
Hammer Curl

4 sets - 10 reps

Reverse Curl
Reverse Curl

4 sets - 10 reps

L

Monday Workout

Full Squat
Full Squat

5 sets - 7 reps

Sled 45 degrees Leg Press
Sled 45 degrees Leg Press

5 sets - 10 reps

Lever Leg Extension
Lever Leg Extension

4 sets - 12 reps

Lever Lying Leg Curl
Lever Lying Leg Curl

4 sets - 12 reps

Dumbbell Standing Calf Raise
Dumbbell Standing Calf Raise

4 sets - 15 reps

Seated Leg Raise
Seated Leg Raise

3 sets - 10 reps

Seated Flutter Kick
Seated Flutter Kick

3 sets - 10 reps

Workouts in program

S

Shoulders and Arms

10 Exercises

C

Chest and Back

10 Exercises

L

Leg Day (Glutes Focus)

7 Exercises

P

Push Day

7 Exercises

P

Pull Day

7 Exercises

L

Leg Day (Quad Focus)

7 Exercises

More Workouts...