Workout Routine

Free

PPL X ARNOLD

by electro786

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

Workouts

Pull

Assisted Pull ups

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

Assisted Pull ups

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

seated cable row

3×12

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

lat pulldown

3×10

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec

t-bar row

3×10

Negative Pull-up

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

Negative Pull-up

3×5

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

hammer curl

3×10

Spider Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Spider Curl

3×10

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

seated incline curl

3×10

dragon flags

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8
100 sec

dragon flags

3×8

hanging leg raises

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec

hanging leg raises

3×15+

Push

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

dip

3×12

bench press

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

bench press

3×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
180 sec
2
65% TM
16 lbs
10
180 sec
3
65% TM
16 lbs
10
180 sec

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

incline bench press

3×10

Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
8
120 sec
2
65% TM
16 lbs
8
120 sec
3
65% TM
16 lbs
8
120 sec

Shoulder Press

3×8

Feet-Elevated Pike Pushup

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

Feet-Elevated Pike Pushup

3×15

SA Rear Delt Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
135 sec
3
–
–
12 +
amrap
120 sec

SA Rear Delt Cable Fly

3×12+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

lateral raise

3×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

tricep pushdown

3×12

ONE ARM CHEST FLY

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

ONE ARM CHEST FLY

3×15

Legs [Quads]

squat

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

squat

3×8

Assisted Pistol Squat

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

Assisted Pistol Squat

3×5

High And Close Leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
135 sec
3
–
–
12
120 sec

High And Close Leg press

3×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
120 sec
3
–
–
12
100 sec

leg extension

3×12

Nordic Curls

Set
Reps
Rest time
1
8
120 sec
2
8
120 sec
3
8
120 sec

Nordic Curls

3×8

Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Hamstring Curl

3×12

Seated Hamstring Curl

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

Seated Hamstring Curl

3×8+

Cossack Squat

Set
Reps
Rest time
1
10
100 sec

Cossack Squat

1×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

calf raise

3×12

Chest&Back

bench press

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

bench press

3×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec

incline bench press

3×10

ONE ARM CHEST FLY

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
135 sec
3
–
–
12 +
amrap
120 sec

ONE ARM CHEST FLY

3×12+

Incline Dumbell Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Incline Dumbell Row

3×12

Incline Dumbell Shrugs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Incline Dumbell Shrugs

3×12

Archer Pushups

Set
Reps
Rest time
1
8
120 sec
2
8
120 sec
3
8
120 sec

Archer Pushups

3×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

lat pulldown

3×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
135 sec
3
–
–
10 +
amrap
120 sec

seated cable row

3×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

face pull

3×15

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec

Cable crunch

3×12+

hanging leg raises

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec

hanging leg raises

3×15+

Arms&Shoulders

Pike Pushups

Set
Reps
Rest time
1
15
120 sec
2
15
120 sec
3
15
120 sec

Pike Pushups

3×15

Shoulder Press

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

Shoulder Press

3×8

Bayesian Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Bayesian Curls

3×12

Rope Hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Rope Hammer curl

3×12

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

preacher curl

3×10

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

cable lateral raise

3×12

SA Rear Delt Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
135 sec
3
–
–
12 +
amrap
120 sec

SA Rear Delt Cable Fly

3×12+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
135 sec
3
–
–
12 +
amrap
120 sec

tricep pushdown

3×12+