Workout Routine

Free

Arnold PPL

by tom.jsch

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DAY 1: Push DAY 2: Pull DAY 3: Legs DAY 4: Rest DAY 5: Chest & Back DAY 6: Shoulders & Arms DAY 7: Rest / Legs

Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase TM by 5 lbs

bench press

1×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
100 sec
2
65% TM
90 lbs
8
100 sec
3
65% TM
90 lbs
8
100 sec

overhead press

3×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15 lbs
8
100 sec
2
65% TM
15 lbs
8
100 sec
3
65% TM
15 lbs
8
100 sec

* Training Max (TM) percentage is based on your incline bench press TM.

incline bench press

3×8

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase TM by 10 lbs

deadlift

1×5+

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

pullup

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

seated cable row

3×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

face pull

5×15

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

hammer curl

4×8

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

curl

4×8

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase TM by 5 lbs

squat

1×5+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
100 sec
2
65% TM
90 lbs
8
100 sec
3
65% TM
90 lbs
8
100 sec

romanian deadlift

3×8

Chest & Back

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5

Shoulders & Arms

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5