5 Day Arnold x Push Pull Split Program "PowerUpFitness"

Build massive mass and strength with this 5 day workout routine with moderate volume

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Bent Over Row (Barbell)

Chest Fly (Cable)

Lat Pulldown

Upright Row (Cable)

Rear Delt Fly (Machine)

Hanging Leg Raise

Day 1 Chest and Back 

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Leg Extension

Standing Calf Raise

Tricep Pushdown (Cable)

Day 2 Legs

Overhead Press (Barbell)

Chin-Up (Weighted)

Dip (Weighted)

Lateral Raise (Cable)

Bicep Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Decline Crunch (Weighted)

Day 3 Shoulders and Arms 

Deadlift (Barbell)

Pull-Up (Weighted)

Single Arm Row (Dumbbell)

Seated Hamstring Curl

Upright Row (Barbell)

Bicep Curl (Barbell)

Face Pull

Day 4 Pull

Leg Press

Incline Bench Press (Barbell)

Overhead Press (Dumbbell)

Lunge (Dumbbell)

Skull Crusher

Lateral Raise (Dumbbell)

Seated Calf Raise

Day 5 Push

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