Workout Routine

PPL X ARNOLD

by electro786

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 sets

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 sets

lat pulldown

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

lat pulldown

3 sets

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 sets

Negative Pull-up

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

Negative Pull-up

3 sets

hammer curl

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

hammer curl

3 sets

Spider Curl

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

Spider Curl

3 sets

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 sets

dragon flags

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

dragon flags

3 sets

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 sets

Push

dip

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

dip

3 sets

bench press

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

bench press

3 sets

incline bench press

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

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

incline bench press

3 sets

Shoulder Press

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

Shoulder Press

3 sets

Feet-Elevated Pike Pushup

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

Feet-Elevated Pike Pushup

3 sets

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 sets

lateral raise

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

lateral raise

3 sets

tricep pushdown

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

tricep pushdown

3 sets

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 sets

Legs [Quads]

squat

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

squat

3 sets

Assisted Pistol Squat

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

Assisted Pistol Squat

3 sets

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 sets

leg extension

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

leg extension

3 sets

Nordic Curls

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

Nordic Curls

3 sets

Hamstring Curl

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

Hamstring Curl

3 sets

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 sets

Cossack Squat

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Cossack Squat

1 sets

calf raise

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

calf raise

3 sets

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 sets

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 sets

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 sets

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 sets

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 sets

Archer Pushups

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

Archer Pushups

3 sets

lat pulldown

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

lat pulldown

3 sets

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 sets

face pull

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

face pull

3 sets

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 sets

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 sets

Arms&Shoulders

Pike Pushups

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

Pike Pushups

3 sets

Shoulder Press

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

Shoulder Press

3 sets

Bayesian Curls

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

Bayesian Curls

3 sets

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 sets

preacher curl

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

preacher curl

3 sets

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 sets

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 sets

tricep pushdown

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

tricep pushdown

3 sets