PPLxArnold

This is a low volume high intensity training program meant to fully maximize muscle growth and limit fatigue. Revolved around science based workout plan.

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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

Week 13

Week 14

Week 15

Week 16

Lat Pulldown

Chest Supported Row (Machine)

Bicep Curl (Dumbbell)

Pullover (Machine)

Cable Low Row

Rear Delt Fly (Cable)

Pull

Cardio

Rest

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Leg Curl

Cable Crunch

Decline Sit Up (Weighted)

Legs

Incline Chest Fly (Dumbbell)

Seated Wide-Grip Row (Cable)

Incline Bench Press (Dumbbell)

Bench Press (Paused)

Chest and Back

Incline Cable Chest Press

Overhead Press (Dumbbell)

Chest Fly (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Bench Press (Barbell)

Push

Squat (Paused)

Leg Press

Calf Raise (Machine)

Leg Extension

Overhead Press (Machine)

Overhead Tricep Extension (Dumbbell)

Bicep Curl (Cable)

Lateral Raise (Cable)

Preacher Curl (Dumbbell)

SHARMS

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