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.
Frequency: 6x / week · Duration: 8 weeks · Workout: ~70 min · Level: Advanced
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What the week adds up to
6 training days, 34 exercises across the week, 130 sets in total in the 5-15 rep range, resting about 90s between them.
No single lift dominates — the week spreads across 34 different exercises rather than repeating a few.
Goals: Muscle Gain
Equipment: Full Gym, Barbell, Dumbbells
Weekly Schedule
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).
Progression Guidance
Double progression — add reps then weight on every lift.