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Arnold Blueprint Phase 1
by Joel B.
20 athletes joined
Program Description
To get ripped!! This program follows Arnold’s blueprint to the closest possible methods.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Athletics
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Mar 15, 2024 05:16
Last Edited
Jun 08, 2024 10:24
down_app
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
4
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
5
Wide Grip Pull-Up
4 Sets
9999 Reps
6
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
7
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
8
Leg Raise (Captain's Chair)
5 Sets
25 Reps
9
Decline Crunch
5 Sets
25 Reps
Day 2
1
Clean and Press
5 Sets
5 Reps
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
3
Front Raise
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
5
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
6
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
7
Concentration Curl
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
8
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
9
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
10
Skull Crusher
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
11
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
12
Wrist Curls
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
13
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
6 Reps
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
10 Reps
6 Reps
4 Reps
3
Good Morning
1 Set
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
6 Reps
4
Lunge (Barbell)
1 Set
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
6 Reps
5
Leg Extension
1 Set
4 Sets
12 Reps
10 Reps
6
Leg Curl
1 Set
4 Sets
12 Reps
10 Reps
7
Standing Calf Raise
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
8
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
9
Decline Crunch
4 Sets
25 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
4
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
5
Wide Grip Pull-Up
4 Sets
9999 Reps
6
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
7
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
8
Leg Raise (Captain's Chair)
5 Sets
25 Reps
9
Decline Crunch
5 Sets
25 Reps
Day 5
1
Front Raise
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
3
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
4
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
5
Concentration Curl
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
7
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
8
Wrist Curls
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
9
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
10
Decline Crunch
5 Sets
25 Reps
11
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
12
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
13
Arnold Press
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
14
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
15
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
Day 6
1
Front Squat (Barbell)
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Lunge (Barbell)
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
4
Leg Extension
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
5
Leg Curl
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
6
Standing Calf Raise
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
7
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
8
Decline Crunch
4 Sets
25 Reps
Day 2
1
Clean and Press
5 Sets
5 Reps
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
3
Front Raise
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
5
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
6
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
7
Concentration Curl
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
8
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
4 Reps
5 Reps
6 Reps
7 Reps
8 Reps
9 Reps
10 Reps
9
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
10
Skull Crusher
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
11
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
12
Wrist Curls
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
13
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
6 Reps
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
10 Reps
6 Reps
4 Reps
3
Good Morning
1 Set
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
6 Reps
4
Lunge (Barbell)
1 Set
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
6 Reps
5
Leg Extension
1 Set
4 Sets
12 Reps
10 Reps
6
Leg Curl
1 Set
4 Sets
12 Reps
10 Reps
7
Standing Calf Raise
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
8
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
9
Decline Crunch
4 Sets
25 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
4
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
5
Wide Grip Pull-Up
4 Sets
9999 Reps
6
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
7
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
8
Leg Raise (Captain's Chair)
5 Sets
25 Reps
9
Decline Crunch
5 Sets
25 Reps
Day 5
1
Front Raise
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
3
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
4
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
5
Concentration Curl
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
4 Reps
5 Reps
6 Reps
7 Reps
8 Reps
9 Reps
10 Reps
7
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
8
Wrist Curls
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
9
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
10
Decline Crunch
5 Sets
25 Reps
11
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
12
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
13
Arnold Press
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
14
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
15
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
Day 6
1
Front Squat (Barbell)
1 Set
1 Set
3 Sets
12 Reps
1 Reps
8 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Lunge (Barbell)
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
4
Leg Extension
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
5
Leg Curl
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
6
Standing Calf Raise
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
7
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
8
Decline Crunch
4 Sets
25 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
4
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
5
Wide Grip Pull-Up
4 Sets
9999 Reps
6
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
7
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
8
Leg Raise (Captain's Chair)
5 Sets
25 Reps
9
Decline Crunch
5 Sets
25 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
4
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
5
Wide Grip Pull-Up
4 Sets
9999 Reps
6
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
7
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
8
Leg Raise (Captain's Chair)
5 Sets
25 Reps
9
Decline Crunch
5 Sets
25 Reps
Day 2
1
Clean and Press
5 Sets
5 Reps
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
3
Front Raise
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
5
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
6
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
7
Concentration Curl
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
8
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
4 Reps
5 Reps
6 Reps
7 Reps
8 Reps
9 Reps
10 Reps
9
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
10
Skull Crusher
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
11
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
12
Wrist Curls
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
13
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
6 Reps
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
10 Reps
6 Reps
4 Reps
3
Good Morning
1 Set
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
6 Reps
4
Lunge (Barbell)
1 Set
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
6 Reps
5
Leg Extension
1 Set
4 Sets
12 Reps
10 Reps
6
Leg Curl
1 Set
4 Sets
12 Reps
10 Reps
7
Standing Calf Raise
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
8
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
9
Decline Crunch
4 Sets
25 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
4
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
5
Wide Grip Pull-Up
4 Sets
9999 Reps
6
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
7
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
8
Leg Raise (Captain's Chair)
5 Sets
25 Reps
9
Decline Crunch
5 Sets
25 Reps
Day 5
1
Front Raise
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
3
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
4
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
5
Concentration Curl
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
4 Reps
5 Reps
6 Reps
7 Reps
8 Reps
9 Reps
10 Reps
7
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
8
Wrist Curls
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
9
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
10
Decline Crunch
5 Sets
25 Reps
11
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
12
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
13
Arnold Press
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
14
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
15
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
Day 6
1
Front Squat (Barbell)
1 Set
1 Set
3 Sets
12 Reps
1 Reps
8 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Lunge (Barbell)
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
4
Leg Extension
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
5
Leg Curl
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
6
Standing Calf Raise
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
7
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
8
Decline Crunch
4 Sets
25 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
4
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
5
Wide Grip Pull-Up
4 Sets
9999 Reps
6
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
7
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
8
Leg Raise (Captain's Chair)
5 Sets
25 Reps
9
Decline Crunch
5 Sets
25 Reps
Day 2
1
Clean and Press
5 Sets
5 Reps
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
3
Front Raise
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
5
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
6
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
7
Concentration Curl
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
8
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
4 Reps
5 Reps
6 Reps
7 Reps
8 Reps
9 Reps
10 Reps
9
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
10
Skull Crusher
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
11
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
12
Wrist Curls
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
13
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
6 Reps
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
10 Reps
6 Reps
4 Reps
3
Good Morning
1 Set
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
6 Reps
4
Lunge (Barbell)
1 Set
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
6 Reps
5
Leg Extension
1 Set
4 Sets
12 Reps
10 Reps
6
Leg Curl
1 Set
4 Sets
12 Reps
10 Reps
7
Standing Calf Raise
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
8
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
9
Decline Crunch
4 Sets
25 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
4
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
5
Wide Grip Pull-Up
4 Sets
9999 Reps
6
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
7
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
8
Leg Raise (Captain's Chair)
5 Sets
25 Reps
9
Decline Crunch
5 Sets
25 Reps
Day 5
1
Front Raise
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
3
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
4
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
5
Concentration Curl
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
4 Reps
5 Reps
6 Reps
7 Reps
8 Reps
9 Reps
10 Reps
7
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
8
Wrist Curls
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
9
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
10
Decline Crunch
5 Sets
25 Reps
11
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
12
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
13
Arnold Press
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
14
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
15
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
8 Reps
6 Reps
4 Reps
2 Reps
Day 6
1
Front Squat (Barbell)
1 Set
1 Set
3 Sets
12 Reps
1 Reps
8 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
3
Lunge (Barbell)
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
4
Leg Extension
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
5
Leg Curl
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
6
Standing Calf Raise
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
7
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
8
Decline Crunch
4 Sets
25 Reps