The Golden Blueprint (PPL Arnold)

Create a physique with classic proportions.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Incline Bench Press (Barbell)

Tricep Extension (Dumbbell)

Standing Calf Raise

Chest Press (Machine)

Push

Chin-Up (Weighted)

T-Bar Row

Preacher Curl (Barbell)

Lat Pulldown

Cable Wrist Curl

Reverse Pec Deck

Bayesian Curl

Pull

Squat (Barbell)

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Seated Calf Raise

Single-Leg Leg Curl

Single Leg Press

Single Leg Calf Raise (Weighted)

Legs

Pull-Up (Weighted)

Dip (Weighted)

Lat Pulldown (Single Arm)

Incline Bench Press (Dumbbell)

Kroc Row

Chest Fly (Cable)

Straight Arm Pulldown

Chest + Back

Bicep Curl (EZ Bar)

Upright Row (Barbell)

Skull Crusher (Barbell)

Lateral Raise (Cable)

Single Arm Pushdown

Hammer Curl (Dumbbell)

Shoulders + Arms

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