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The split we will present is the Arnold Blueprint for Mass Phase One, a 4-week workout plan focusing on building muscle growth. It can be extended into 8-weeks if your recovery is on point. The routine emphasizes。

Like the Arnold split, the PPL split can involve three or six workouts per week, which means it’s suitable for beginners and more experienced lifters. As the name implies, exercises are grouped according to the main movement。

The 6 day Arnold split targets your muscle groups in three different workouts: chest and back, shoulders and arms and, finally, legs and lower back. It’s highly intensive, mostly made up of compound exercises and involving ppl/arnold splitlots。

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