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Welcome to the Linear Progression Based PPL & ARNOLDS Program for Everyone (Beginners)! This is a workout routine designed to help you build strength and size through a push, pull, and legs split. The program is based on linear progression, which means adding more weight each session to your exercises, allowing you to progress more quickly at the beginning of your training program.
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To advance the weights, once you can complete three sets of 12 reps, you will add 2.5kg/5lbs for upper body lifts, 2.5kg/5lbs for squats, and 5kg/ 10lbs for deadlifts. You will always start with a heavy barbell exercise, adding weight every session, and then follow up with higher repetition exercises that focus on hypertrophy.
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If you fail to make progress after two attempts, deload the weight for that exercise by two increments for the next workout and work your way back up.

Remember to prioritize rest and recovery, as they are essential for progress and injury prevention.
Additionally, focusing on proper form and starting with lighter weights will help prevent injury and maximize gains. Lastly, stay consistent and patient - progress takes time, but with dedication and hard work, you can achieve your fitness goals. Good luck and happy lifting! \u2620\ufe0f

PPL X Arnold split (ABUSE) 

LEGS/Saturday 

PPL X Arnold split (ABUSE)

LEGS/Saturday

Sled Closer Hack Squat

Romanian Deadlift

Lever Lying Leg Curl

Lever Seated Calf Raise

SHOULDERS>ARMS/Friday

Cable Seated Rear Delt Fly with Chest Support

Lateral Raise

Triceps Dip

Barbell Lying Triceps Extension Skull Crusher

Triceps Pushdown

Hammer Curl

EZ Barbell Curl

CHEST AND BACK/Thursday

Dumbbell Incline Bench Press

Cable Middle Fly

Triceps Dip

Pull-up

Chest Supported Dumbbell Rows

Cable Wide-Grip Lat Pulldown

Lever Low Row

LEGS>QUADS/Wednesday

Sled Hack Squat

Sled 45 degrees Wide Stance Leg Press

Lever Leg Extension

Lever Seated Calf Raise

PULL DAY/Tuesday

Pull-up

Cable Seated Row with V bar

Bent Over Row

Cable Wide-Grip Lat Pulldown

Cable Seated Rear Delt Fly with Chest Support

Preacher Curl

EZ Barbell Curl

PUSH DAY/ Monday

Dumbbell Incline Bench Press

Bench Press

Seated Shoulder Press

Cable Standing Fly

Lateral Raise

Barbell Lying Triceps Extension Skull Crusher

Triceps Pushdown