5 DAY SPLIT (PPL x Arnold)

5 days per week - Calisthenics + strength training. 

Push - Chest & Triceps
Pull - Back & Biceps
Legs - complete
Shoulders & Arms 
Chest & Back

6 days per week - Calisthenics + strength training. 

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

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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

Seated Shoulder Press (Dumbbell)

Rear Delt Fly (Dumbbell)

Shrug (Dumbbell)

SARMS

Kettlebell Swing

Squat (Barbell)

Leg Press (45 Degrees)

Leg Extension

Leg Curl

Hip Abductor (Machine)

Seated Calf Raise

LEGS

Pull-Up (Weighted)

Dip (Weighted)

Lat Pulldown (Close Grip)

Chest Press (Machine)

Deadlift (Barbell)

Chest Fly (Machine)

CHEST & BACK

Hip Adductor (Machine)

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