Reviews

4 weeks in and im making steady gains. Im 32 and have never been on a conistant program but this seems like a good simple program, good for beginners and people just wanting to get back into the gym.

Doing this program has increased basically all my muscles and I am a lot stronger and still improving.

Great program for getting back to lifting or just any time, really! The only adjustment I made was super-setting the latter three exercises when I was pressed for time. It's a lot of fun and yields unexpectedly great results for arms and shoulders!

Great fun! Good progress!

I personally did not enjoy it. The volume was too low for me to maintain muscle let alone grow. also there were no calf or hamstring options so ain’t a big fan.

It’s a boring program, even more so than Jim wendler’s boring but big. But boring means consistency so if you can stick to it then you will make gains. I did modify it a bit: every other day is a deadlift day instead of squats, and the second six weeks i changed the reps from a 4x10 to a 5x5. Still made the expected gains

Good.

Kimir

Easy & Simple. Switched Pull Ups for Lat Pull Downs due to body weight being too heavy & switched Behind The Neck Presses for Machine Shoulder Press for safety.

This blueprint is a great program for hypertrophy but due to its strict consistency I did not see that much strength gains. I would often have to progressively overload according to my own judgement rather than the program. No shame to this program, it was supreme but I’d like a guide to that “Arnold strength” featured on film and t.v.