Push Pull Legs x Arnold Split | 6 Day Muscle-Building Program

This is a full 6 day, moderate volume hypertrophy program using the push pull legs x Arnold split. PPL and the Arnold split are both popular 6 day set-ups.

Here I show you how to combine the two splits into one mass-building program. The split is:

Pull day
Push day
Leg day

Chest/back
Shoulders/arms
Legs

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About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and build muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

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Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this video.

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#PPL #ArnoldSplit #DrSwole
#MuscleGrowth #Bodybuilding #bulking #PushPullLegs #UpperLowerSplit #Squat #deadlift #chestworkout #backworkout #shoulderworkout #armworkout #legday

[TravisH-nmfy]

Great video Dr. Swole. Could you please make a video on posture ? I notice you have perfect posture and its something i struggle with. Currently dealing with anterior pelvic tilt.

[piersonm]

Gonna try this out but with more abs on day 6, and some other subs for machines my small gym doesn't have

[pmikeymike]

Definitely cool, thanks Dr! Awesome work!

[kevinjobe]

Can you do a video going more
In depth on wave loading progression. Specifically how you program into routines and appropriate exercises.

[jaimerodriguez]

Could be better if I would do first Arnold split and then PPL? Like monday/chest and back, tuesday/shoulder and arms, wednesday/legs, thursday/push, friday/pull and saturday/ legs
What are your thoughts? Great video btw

[cutiemarshall]

Hey Dr. Swole! Thanks for all the great content man. Pretty creative program. All those chest/back supersets are tough but I know Arnold is known for supersetting push movements with pull movements.

I am currently doing a 6 day high frequency modified split with legs incorporated into the two days. So on the "push" day, I do quads, chest, front delts and triceps. On the "pull" day, I do back, side/rear delts, biceps and hamstrings. I also do some calves and abs training right after my steady state morning cardio which I do 3x times a week before work. Did you ever review a split like that? Would love to know how you feel about that:)

[luciferboi]

Is it okay to hit trisep a after chest ?? I heard it’s not good

[svendevries]

Do i need to switch from hypertrophy to strenght training.
If you are doing hypertrophy training for a long period.

[luciferboi]

Bro pls help can I do 3 shoulder 3 triseps and 3 biseps excersoses on arm Pls tell bro

[MekMek-lidk]

Can i use this split but do 2 sets to failure every exercise?

[bennivideo]

Why not train traps? I do 75 kg for 10 reps on shrugs, and my cousin does only the bar, but he is much stronger then me everywhere else. Should i stop doing shrugs? Or should i keep that in since im strong there?

[luciferboi]

Pls tell anyone can I hit triseps after chest day some said it’s not affective chest involves triseps movement and it will not effective

[dory_m]

Awesome vlog, I have no problems doing smith machine squats. But when it comes to barbel squats I get lower back pain, what can I do fix it ? Strengthen core/ obliques or hip thrust to target glutes/hip?
Really appreciate an answer

[ErikSandberg-to]

Do you have enough time to rest your chest when you have a chest day on Tuesday and Thursday

[jp_]

Hey dr do you have. A split without machines so just cables db bb and bench

[paladindanse]

I just made my own version of this, just with the Arnold split in the first half of the week and PLL second. Can I send it to you doc?

[Abdullah-nuod]

Do you recommend this workout plan or arnold split by itself? ( I have time )

[shadowalker]

I would change it to arnold full but chest/back shoulders/arms legs then you can chest/arms shoulders/back legs instead of push pull leg combo

[luciferboi]

Can I do 6-7 excersises on chest and back day??

[César.guarido]

thats the split i used for 13 months, i wanted to change a little tho