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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 Arnold split is a 6-day workout split that involves three different workouts — one for your chest and back, one for your shoulders and arms, and one for your legs. Each workout is done twice a week.

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