Unleash your strength with the 6 DAY SPLIT (PPL x Arnold), a comprehensive 12-week program designed for serious lifters. This six-day split combines Push, Pull, and Leg workouts inspired by Arnold Schwarzenegger's classic routines, ensuring balanced muscle development and optimal recovery. Each session targets specific muscle groups with a variety of exercises, from barbell bench presses to weighted chin-ups, maximizing your gains and pushing your limits. Equip yourself with a full gym and get ready to transform your physique!

6 days per week - Calisthenics + strength training. 

Push - Chest & Triceps
Pull - Back & Biceps
Legs - Quads Focused
Chest & Back
Shoulders & Arms
Legs - Hamstrings Focused

6 DAY SPLIT (PPL x Arnold)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

TRICEPS

Dip (Bodyweight)

Hanging Leg Raise

Cardio

PUSH

Back Extension

Chin-Up (Weighted)

Bent Over Row (Barbell)

Lat Pulldown

Hammer Curl (Cable)

Bicep Curl (Barbell)

Abs Crunch (Weighted)

PULL

Kettlebell Swing

Squat (Barbell)

Leg Press (45 Degrees)

Leg Extension

Hip Abductor (Machine)

Seated Calf Raise

LEGS

Pull-Up (Weighted)

Dip (Weighted)

Lat Pulldown (Close Grip)

Chest Press (Machine)

Seated Row (Machine)

Chest Fly (Machine)

CHEST & BACK

Seated Shoulder Press (Dumbbell)

Rear Delt Fly (Dumbbell)

Shrug (Dumbbell)

SARMS

Deadlift (Barbell)

Leg Curl

LEGS 2

Incline Bench Press (Barbell)

Chest Fly (Cable)

Seated Row (Cable)

Military Press (Barbell)

Lateral Raise (Cable)

Rear Delt Fly (Machine)

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