The PPL x Arnold split is one of the most effective muscle-building routines around, and for good reason: it combines two of the most respected training systems in bodybuilding into one. You get the logical, balanced structure of Push/Pull/Legs alongside the high-volume, muscle-pairing approach that Arnold Schwarzenegger made famous in bodybuilding’s golden era. The result is a demanding but hugely rewarding six-day programme that hits every muscle twice a week.
Here’s everything you need to run the PPL x Arnold split, including the full workout, who it’s for, and how to get the most from it.
This article is informational and not a substitute for individual medical or training advice.
What Is the PPL x Arnold Split?
The PPL x Arnold split is a hybrid programme that merges two classic routines:
- Push/Pull/Legs (PPL): organises training by movement pattern, pushing muscles (chest, shoulders, triceps), pulling muscles (back, biceps), and legs, each on their own day.
- The Arnold split: organises training by muscle pairing, most famously training chest and back together (as antagonists), shoulders and arms together, and legs on their own.
By combining them across a six-day week, you train each muscle group roughly twice: once in the PPL portion and once in the Arnold portion. You get the systematic organisation of PPL and the pump-chasing, muscle-pairing intensity of the Arnold approach, the best of both worlds. It builds on the principles in our PPL workout guide, taking them to a higher frequency.
Who Is the PPL x Arnold Split For?
Let’s be clear from the start: this is an advanced, high-frequency routine best suited to late-intermediate and advanced lifters. It demands training six days a week, along with the nutrition and recovery to back it up. If you can commit to that consistently, it’s a superb muscle-builder.
If you’re a beginner, or you can’t reliably train six days a week, you’ll get better results from a less demanding programme first. Our PPL workout and PHAT workout guides are excellent, powerful alternatives to build a foundation before progressing to this.
Why It Works
The PPL x Arnold split is effective for a few well-established reasons. First, training frequency: each muscle is worked about twice per week, which research consistently shows produces better growth than hitting a muscle just once. Second, manageable volume per session: because you’re only training two or three muscle groups per workout, you can give each one enough quality volume to drive growth without your sessions dragging on forever.
Third, variety and intensity: the Arnold-style chest-and-back and shoulders-and-arms days lend themselves brilliantly to supersets and that satisfying, muscle-filling pump, while the PPL days keep everything structured and balanced. Spreading your weekly volume across six shorter sessions also makes each one less exhausting and easier to fit into a busy day.
The Weekly Schedule
| Day | Focus |
|---|---|
| Monday | Push (chest, shoulders, triceps) |
| Tuesday | Pull (back, biceps) |
| Wednesday | Legs |
| Thursday | Rest |
| Friday | Chest & Back |
| Saturday | Shoulders & Arms |
| Sunday | Legs |
This hits every muscle twice a week with one full rest day. If you find the frequency too demanding, you can insert an extra rest day (for example after legs), turning it into a flexible eight-day rotation that still preserves the structure.
The Full Workout Programme
The sets below are working sets only. Always begin with a few progressively heavier warm-up sets, especially on the big compound lifts. Rest longer (2 to 3 minutes) on heavy compounds like squats, deadlifts, and presses, and less (60 to 90 seconds) on isolation work.
Day 1: Push (Chest, Shoulders, Triceps)
- Barbell bench press: 4 sets of 6 to 8
- Incline dumbbell press: 3 sets of 8 to 12
- Seated overhead press: 3 sets of 8 to 10
- Lateral raises: 3 sets of 12 to 15
- Triceps pushdowns: 3 sets of 10 to 12
- Overhead triceps extension: 3 sets of 10 to 12
Day 2: Pull (Back, Biceps)
- Deadlifts: 3 sets of 5 to 6
- Pull-ups or lat pulldowns: 4 sets of 8 to 10
- Barbell or dumbbell rows: 3 sets of 8 to 12
- Face pulls: 3 sets of 12 to 15
- Barbell curls: 3 sets of 10 to 12
- Hammer curls: 3 sets of 10 to 12
Day 3: Legs
- Squats: 4 sets of 6 to 8
- Romanian deadlifts: 3 sets of 8 to 10
- Leg press: 3 sets of 10 to 12
- Leg curls: 3 sets of 10 to 12
- Standing calf raises: 4 sets of 12 to 15
Day 4: Rest
Day 5: Chest & Back
Superset the chest and back exercises (do one straight after the other) for an intense, time-efficient antagonist workout, or perform them separately if you prefer.
- Incline barbell press: 4 sets of 8 to 10
- Bent-over rows: 4 sets of 8 to 10
- Flat dumbbell press: 3 sets of 10 to 12
- Lat pulldown: 3 sets of 10 to 12
- Chest flyes: 3 sets of 12 to 15
- Seated cable rows: 3 sets of 12 to 15
Day 6: Shoulders & Arms
- Overhead press: 4 sets of 8 to 10
- Lateral raises: 4 sets of 12 to 15
- Rear delt flyes: 3 sets of 12 to 15
- Barbell curls: 3 sets of 10 to 12
- Close-grip bench press or dips: 3 sets of 8 to 10
- Preacher curls: 3 sets of 10 to 12
- Triceps pushdowns: 3 sets of 12 to 15
Day 7: Legs
Vary the emphasis from your first leg day to hit the muscles slightly differently.
- Front squats or leg press: 4 sets of 8 to 10
- Hip thrusts or Romanian deadlifts: 3 sets of 8 to 12
- Bulgarian split squats: 3 sets of 10 to 12 per leg
- Leg extensions: 3 sets of 12 to 15
- Seated calf raises: 4 sets of 12 to 15
How to Progress
The engine of all muscle and strength gains is progressive overload, gradually doing more over time. Each week, aim to add a little weight, squeeze out an extra rep, or improve your form on your key lifts. Keep a training log so you know exactly what you did last time and what to beat. For guidance on structuring your volume across the week, see our guide on how many exercises per muscle group.
Nutrition and Recovery
A programme this demanding lives or dies on your recovery. To build muscle, you need to eat in a slight calorie surplus with plenty of protein, as covered in our guides on clean bulking and daily protein intake. Just as importantly, prioritise sleep, aiming for seven to nine hours a night, and take your rest days seriously. Training six days a week places significant demands on your body, and muscle is built during recovery, not just in the gym. If your nutrition and sleep aren’t dialled in, you won’t make the most of this split.
Is It Too Much? Scaling Back
This routine is intentionally intense, and it isn’t for everyone. If you find you’re constantly exhausted, your performance is dropping, or you simply can’t recover between sessions, that’s a sign to scale back. There’s no shame in dropping to a four- or five-day programme like standard PPL or PHAT, both of which build excellent muscle with less demand. The best programme is always the one you can recover from and stick with consistently.
Frequently Asked Questions
Is the PPL x Arnold split good for building muscle? Yes, it’s highly effective. By training each muscle group about twice a week with sufficient volume, it creates an excellent stimulus for growth. Its effectiveness depends on consistent training, progressive overload, and solid nutrition and recovery.
Is the PPL x Arnold split for beginners? No. It’s an advanced, six-day routine that demands high training frequency and strong recovery. Beginners should start with a simpler programme like standard PPL, PHUL, or PHAT, and progress to this once they have a solid training base.
How many days a week is the PPL x Arnold split? It’s a six-day-per-week routine with one rest day, though you can add an extra rest day for an eight-day rotation if you need more recovery. Each muscle group is trained roughly twice per week.
What’s the difference between the Arnold split and PPL? The Arnold split organises training by muscle pairings (like chest and back together), while PPL organises it by movement pattern (push, pull, legs). The PPL x Arnold split combines both approaches into one programme.
How long until I see results? With consistent training, progressive overload, and good nutrition, most people notice improvements within a few weeks, and meaningful muscle growth over a few months. Consistency and recovery are what turn the programme into real results.
The Bottom Line
The PPL x Arnold split is a fantastic, proven routine for serious muscle gain, blending the balanced structure of Push/Pull/Legs with the high-volume, muscle-pairing intensity of Arnold’s classic approach. Training each muscle twice a week across six focused sessions, it delivers a powerful stimulus for growth, provided you can commit to the frequency and back it up with proper nutrition and recovery.
If you’re an intermediate or advanced lifter ready for a challenge, give it a run, track your progress, fuel your body well, and stay consistent. If it feels like too much, there’s no shame in building up with a simpler split first. Either way, train hard, recover well, and the results will follow.
