Workout Routine

Free

PPL x Arnold split

by sirtwon

Download free Hardy app

Set in motion during beginning of next academic year

inclined dumbbells press is 4th bar

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Push

Incline dumbbell press

Set

Intensity

Weight

Reps

Rest time

–

150 sec

–

150 sec

–

150 sec

Chest press

Set

Intensity

Weight

Reps

Rest time

–

150 sec

–

150 sec

–

150 sec

Incline bench press machine

Set

Intensity

Weight

Reps

Rest time

–

150 sec

–

150 sec

–

150 sec

chest flys

Set

Intensity

Weight

Reps

Rest time

–

150 sec

–

150 sec

–

150 sec

Shoulder press (front)

Set

Intensity

Weight

Reps

Rest time

–

150 sec

–

150 sec

–

150 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

–

150

100 sec

–

150

100 sec

–

150

100 sec

front raise

Set

Intensity

Weight

Reps

Rest time

–

150 sec

–

150 sec

–

150 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

–

150 sec

–

150 sec

–

150 sec

overhead triceps extension

Set

Intensity

Weight

Reps

Rest time

–

150 sec

–

150 sec

–

150 sec

–

150 sec

seated dips

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Pull

lat pulldown

Set

Intensity

Weight

Reps

Rest time

–

150 sec

–

150 sec

–

150 sec

Machine pulldown

Set

Intensity

Weight

Reps

Rest time

–

150 sec

–

150 sec

–

150 sec

–

150 sec

t-bar row

Set

Intensity

Weight

Reps

Rest time

–

180 sec

–

180 sec

–

180 sec

Close-grip pulley

Set

Intensity

Weight

Reps

Rest time

–

150 sec

–

150 sec

–

150 sec

shrug

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

face pull

Set

Intensity

Weight

Reps

Rest time

–

150 sec

–

150 sec

–

150 sec

seated incline curl

Set

Intensity

Weight

Reps

Rest time

–

150 sec

–

150 sec

–

150 sec

–

150 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

–

150 sec

–

150 sec

–

150 sec

Cable curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

lower back

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Legs

Hack squat

Set

Intensity

Weight

Reps

Rest time

–

150 sec

–

150 sec

–

150 sec

–

150 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

leg press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Seated leg curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Lying leg curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

hip abduction

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Chest & Back

Chest press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Incline dumbbell press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Chest press machine

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Wide grip Pulley

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

close grip lat pulldown

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Rear delts

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Shoulders & Arms

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

overhead triceps extension

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

seated incline curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Shoulder press (front)

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Rear delts

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

PPL x Arnold split

Targeted muscles

Workouts

Push

Incline dumbbell press

Set

Intensity

Weight

Reps

Rest time

Incline dumbbell press

3×5

Chest press

Set

Intensity

Weight

Reps

Rest time

Chest press

3×5

Incline bench press machine

Set

Intensity

Weight

Reps

Rest time

Incline bench press machine

3×5

chest flys

Set

Intensity

Weight

Reps

Rest time

chest flys

3×5

Shoulder press (front)

Set

Intensity

Weight

Reps

Rest time

Shoulder press (front)

3×5

lateral raise

Set

Intensity

Weight

Reps

Rest time

lateral raise

3×150

front raise

Set

Intensity

Weight

Reps

Rest time

front raise

3×5

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

tricep pushdown

3×5

overhead triceps extension

Set

Intensity

Weight

Reps

Rest time

overhead triceps extension

4×5

seated dips

Set

Intensity

Weight