Arnold Blueprint Phase 1
by Joel B.
26 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
Jul 23, 2024 09:58
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 Pullover1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
5
Wide Grip Pull-Up4 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 Crunch5 Sets
25 Reps
Day 2
1
Clean and Press5 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 Raise1 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 Curl1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
7
Concentration Curl1 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 Crusher1 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 Curls1 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 Deadlift1 Set
1 Set
1 Set
10 Reps
6 Reps
4 Reps
3
Good Morning1 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 Extension1 Set
4 Sets
12 Reps
10 Reps
6
Leg Curl1 Set
4 Sets
12 Reps
10 Reps
7
Standing Calf Raise1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
8
Seated Calf Raise1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
9
Decline Crunch4 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 Pullover1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
5
Wide Grip Pull-Up4 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 Crunch5 Sets
25 Reps
Day 5
1
Front Raise1 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 Curl1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
5
Concentration Curl1 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 Curls1 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 Crunch5 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 Press1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
14
Behind-the-Neck Push Press1 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 Extension1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
5
Leg Curl1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
6
Standing Calf Raise1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
7
Seated Calf Raise1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
8
Decline Crunch4 Sets
25 Reps