PPL x Arnold

The Arnold workout split is known for its high volume and frequency, focusing on building muscle mass and strength. Traditionally, it’s divided into body parts like chest/back, shoulders/arms, and legs. However, by combining it with an upper/lower body split, you can balance muscle recovery and training efficiency while still following Arnold’s principles.

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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

Full ROM
2-3 warmup sets per workout
Once you get max reps for all sets go up in weight till 6-8 rep

One Arm Lateral Raise (Cable)

Seated Shoulder Press (Dumbbell)

Single Arm Rear Delt Fly

V-Handle Tricep Pushdown (Cable)

Single Arm Pushdown

Bicep Curl (Cable)

Shoulder and Arms (Monday)

Single-Leg Leg Curl

Squat (Smith Machine)

Smith Machine Reverse Lunges

Romanian Deadlift (Dumbbell)

Single Leg Extension

Calf Raise (Leg Press)

Legs and ABs (Tuesday)

Lat Pulldown

Bench Press (Barbell)

Chest Press (Machine)

Seated Row (Cable)

Chest Fly (Cable)

Kneeling Lat Pulldown

Chest and Back (Sunday)

Incline Bench Press (Smith Machine)

Single Arm Iso Row

Bicep Curl (EZ Bar)

Upper (Friday)

Lying Leg Curl

Squat (Barbell)

Walking Lunge (Dumbbell)

Cable Crunch

Lower (Saturday)

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