PPL Arnold-Style 6-Day
An old-school six-day push/pull/legs split: each muscle trained twice a week with high volume per session. Double progression: add reps, then weight, on every lift.
6 days a week · 8 weeks · Advanced · day 1 free, the rest with Pro
Push A — Chest/Shoulder/Tri
- Bench Press: 4 × 6-8, rest 2 min
- Incline DB Press: 4 × 8-10, rest 90s
- Overhead Press: 4 × 8-10, rest 90s
- Lateral Raise: 4 × 12-15, rest 1 min
- Tricep Pushdown: 4 × 12-15, rest 1 min
- Overhead Tricep Ext: 3 × 12, rest 1 min
Pull A — Back/Bi
6 exercises (Pro).
Legs A — Quads/Glutes
5 exercises (Pro).
Push B — Chest/Shoulder/Tri
6 exercises (Pro).
Pull B — Back/Bi
6 exercises (Pro).
Legs B — Hams/Glutes
5 exercises (Pro).
Run day 1 with no account