IntermediateFree

Arnold Blueprint Phase 1

Joel B.· Mar 2024

79athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

6 days

Level

Intermediate

Goal

Muscle, Athletics

Equipment

Full Gym

Session length

90 min

To get ripped!! This program follows Arnold’s blueprint to the closest possible methods.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Front Delts

12.8%

Triceps

9.5%

Biceps

9.4%

Chest

9.3%

Middle Delts

7.9%

Abs

7.3%

Quadriceps

7.1%

Upper Back

6.9%

Hamstrings

5.9%

Forearms

5.1%

Lats

4.6%

Glutes

4.5%

Calves

3.9%

Lower Back

2.7%

Rear Delts

1.4%

Olympic

Adductors

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps
1	Bench Press (Barbell)	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
2	Incline Bench Press (Barbell)	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
3	Pec Fly (Dumbbell)	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
4	Dumbbell Bench Pullover	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
5	Wide Grip Pull-Up	4	9999 reps
6	Bent Over Row (Dumbbell)	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
7	Upright Row (Barbell)	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
8	Leg Raise (Captain's Chair)	5	25 reps
9	Decline Crunch	5	25 reps

#	Exercise	Sets	Reps
1	Clean and Press	5	5 reps
2	Standing Shoulder Press (Dumbbell)	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
3	Front Raise	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
4	Lateral Raise (Dumbbell)	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
5	Upright Row (Barbell)	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
6	Seated Dumbbell Curl	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
7	Concentration Curl	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
8	Bicep Curl (Barbell)	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
9	Bench Press (Close Grip)	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
10	Skull Crusher	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
11	Overhead Extension (Dumbbell)	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
12	Wrist Curls	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
13	Reverse Wrist Curl (Barbell)	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps

#	Exercise	Sets	Reps
1	Squat (Barbell)	1	12 reps
		1	10 reps
		1	8 reps
		2	6 reps
2	Stiff Leg Deadlift	1	10 reps
		1	6 reps
		1	4 reps
3	Good Morning	1	12 reps
		1	10 reps
		1	8 reps
		2	6 reps
4	Lunge (Barbell)	1	12 reps
		1	10 reps
		1	8 reps
		2	6 reps
5	Leg Extension	1	12 reps
		4	10 reps
6	Leg Curl	1	12 reps
		4	10 reps
7	Standing Calf Raise	1	12 reps
		1	10 reps
		3	8 reps
8	Seated Calf Raise	1	12 reps
		1	10 reps
		3	8 reps
9	Decline Crunch	4	25 reps

#	Exercise	Sets	Reps
1	Bench Press (Barbell)	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
2	Incline Bench Press (Barbell)	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
3	Pec Fly (Dumbbell)	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
4	Dumbbell Bench Pullover	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
5	Wide Grip Pull-Up	4	9999 reps
6	Bent Over Row (Dumbbell)	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
7	Upright Row (Barbell)	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
8	Leg Raise (Captain's Chair)	5	25 reps
9	Decline Crunch	5	25 reps

#	Exercise	Sets	Reps
1	Front Raise	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
2	Lateral Raise (Dumbbell)	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
3	Upright Row (Barbell)	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
4	Seated Dumbbell Curl	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
5	Concentration Curl	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
6	Bicep Curl (Barbell)	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
7	Overhead Extension (Dumbbell)	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
8	Wrist Curls	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
9	Reverse Wrist Curl (Barbell)	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
10	Decline Crunch	5	25 reps
11	Bench Press (Close Grip)	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
12	Tricep Rope Push Down (Cable)	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
13	Arnold Press	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
14	Behind-the-Neck Push Press	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps
15	Rear Delt Fly (Dumbbell)	1	30 reps
		1	12 reps
		1	10 reps
		1	8 reps
		1	6 reps

#	Exercise	Sets	Reps
1	Front Squat (Barbell)	1	12 reps
		1	10 reps
		3	8 reps
2	Deadlift (Barbell)	3	5 reps
3	Lunge (Barbell)	1	12 reps
		1	10 reps
		3	8 reps
4	Leg Extension	1	12 reps
		1	10 reps
		3	8 reps
5	Leg Curl	1	12 reps
		1	10 reps
		3	8 reps
6	Standing Calf Raise	1	12 reps
		1	10 reps
		3	8 reps
7	Seated Calf Raise	1	12 reps
		1	10 reps
		3	8 reps
8	Decline Crunch	4	25 reps

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Arnold Blueprint Phase 1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Arnold Blueprint Phase 1 is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Arnold Blueprint Phase 1 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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