PPL X ARNOLD

The purpose of PPL x Arnold is to help individuals achieve muscle growth, strength, and symmetry through a balanced approach of heavy compound lifts and targeted isolation exercises. Designed to follow progressive overload, the program encourages consistent improvement in strength and muscle development, ensuring continuous gains while enhancing overall physique aesthetics. This program is ideal for intermediate to advanced lifters who aim to build a well-rounded, muscular body while maximizing their training intensity and progression.

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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

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Cable Crossover

Lateral Raise (Machine)

Tricep Rope Push Down (Cable)

Skull Crusher (Barbell)

Pull-Up (Bodyweight)

Seated Row (Cable)

Wide Grip Lat Pulldown

Reverse Pec Deck

Incline Curl (Dumbbell)

Preacher Curl (Dumbbell)

Hack Squat

Leg Extension

Leg Curl

Leg Press

Walking Lunge

Seated Calf Raise

Underhand Lat Pulldown

Push Up

Barbell Row

Dumbbell Row

Pec Fly (Dumbbell)

Seated Shoulder Press (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Alternating Dumbbell Curl

Single Arm Overhead Tricep Extension

Hammer Curl

Abs Crunch (Machine)

Abs Crunch (Bodyweight)

Reverse Abs Crunch (Bodyweight)

Lying Leg Raise

Plank

Russian Twist

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