Unleash your inner champion with the PPL / Arnold Split, a comprehensive 12-week program designed for those ready to push their limits. This 7-day-a-week regimen combines the classic Push, Pull, and Legs structure with Arnold-inspired exercises to build strength and muscle across all major groups. Expect to tackle a variety of barbell and dumbbell movements, including bench presses, deadlifts, and pull-ups, all tailored to maximize your gains. Perfect for garage gym enthusiasts, this program will guide you through each workout with clear instructions and video demonstrations, ensuring you stay motivated and on track to achieve your fitness goals.

PPL / Arnold Split

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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)

Seated Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Skull Crusher

Tricep Kickback

Bench Press (Close Grip)

Lateral Raise (Dumbbell)

Dip (Weighted)

Push

Wide Grip Pull-Up

Deadlift (Barbell)

Barbell Row

Bicep Curl (Barbell)

Hammer Curl

One Arm Bent Over Row

Chest Supported Row (Dumbbell)

Rear Delt Fly (Dumbbell)

Pull

Chest / Back

Single Arm Overhead Tricep Extension

Tricep Pushdown (Cable)

Reverse Bicep Curl (EZ Bar)

Arms

Rest / Cardio

Squat (Barbell)

Sumo Squat

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Glute-Ham Raise

Standing Calf Raise

Legs

Upright Row (Barbell)

Shrug (Barbell)

Shoulders / Legs

Single Arm Shoulder Press

Jump Squat

Reverse Lunge (Dumbbell)

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