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Arnold Blueprint Phase 1

by Joel B.
52 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 29, 2025 01:16

Summary

Unleash your inner champion with the Arnold Blueprint Phase 1, a comprehensive 4-week program designed to sculpt and strengthen your physique. Committing to six days a week, you'll engage in a variety of barbell and dumbbell exercises, focusing on major muscle groups with techniques like the stripping method to maximize your gains. Each session is crafted to challenge your limits, ensuring you build both strength and endurance. Get ready to transform your training and achieve the results you've always wanted!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
4
Dumbbell Bench Pullover
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
5
Wide Grip Pull-Up
4
9999 reps
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
7
Upright Row (Barbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
8
Leg Raise (Captain's Chair)
5
25 reps
-
9
Decline Crunch
5
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4
Dumbbell Bench Pullover
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
5
Wide Grip Pull-Up
4
9999 reps
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
7
Upright Row (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
8
Leg Raise (Captain's Chair)
5
25 reps
-
9
Decline Crunch
5
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4
Dumbbell Bench Pullover
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
5
Wide Grip Pull-Up
4
9999 reps
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
7
Upright Row (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
8
Leg Raise (Captain's Chair)
5
25 reps
-
9
Decline Crunch
5
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4
Dumbbell Bench Pullover
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
5
Wide Grip Pull-Up
4
9999 reps
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
7
Upright Row (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
8
Leg Raise (Captain's Chair)
5
25 reps
-
9
Decline Crunch
5
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Front Raise
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
5
Upright Row (Barbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
6
Seated Dumbbell Curl
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
7
Concentration Curl
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
8
Bicep Curl (Barbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
9
Bench Press (Close Grip)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
10
Skull Crusher
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
12
Wrist Curls
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
13
Reverse Wrist Curl (Barbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
3
Front Raise
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
5
Upright Row (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
6
Seated Dumbbell Curl
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
7
Concentration Curl
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
8
Bicep Curl (Barbell)
1
1
1
1
1
1
1
1
1
1
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
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
10
Skull Crusher
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
12
Wrist Curls
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
13
Reverse Wrist Curl (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
3
Front Raise
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
5
Upright Row (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
6
Seated Dumbbell Curl
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
7
Concentration Curl
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
8
Bicep Curl (Barbell)
1
1
1
1
1
1
1
1
1
1
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
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
10
Skull Crusher
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
12
Wrist Curls
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
13
Reverse Wrist Curl (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
3
Front Raise
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
5
Upright Row (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
6
Seated Dumbbell Curl
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
7
Concentration Curl
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
8
Bicep Curl (Barbell)
1
1
1
1
1
1
1
1
1
1
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
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
10
Skull Crusher
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
12
Wrist Curls
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
13
Reverse Wrist Curl (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Stiff Leg Deadlift
1
1
1
10 reps
6 reps
4 reps
-
-
-
3
Good Morning
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Lunge (Barbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Extension
1
4
12 reps
10 reps
-
-
6
Leg Curl
1
4
12 reps
10 reps
-
-
7
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
9
Decline Crunch
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Stiff Leg Deadlift
1
1
1
10 reps
6 reps
4 reps
-
-
-
3
Good Morning
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Lunge (Barbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Extension
1
4
12 reps
10 reps
-
-
6
Leg Curl
1
4
12 reps
10 reps
-
-
7
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
9
Decline Crunch
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Stiff Leg Deadlift
1
1
1
10 reps
6 reps
4 reps
-
-
-
3
Good Morning
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Lunge (Barbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Extension
1
4
12 reps
10 reps
-
-
6
Leg Curl
1
4
12 reps
10 reps
-
-
7
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
9
Decline Crunch
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Stiff Leg Deadlift
1
1
1
10 reps
6 reps
4 reps
-
-
-
3
Good Morning
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Lunge (Barbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Extension
1
4
12 reps
10 reps
-
-
6
Leg Curl
1
4
12 reps
10 reps
-
-
7
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
9
Decline Crunch
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
4
Dumbbell Bench Pullover
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
5
Wide Grip Pull-Up
4
9999 reps
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
7
Upright Row (Barbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
8
Leg Raise (Captain's Chair)
5
25 reps
-
9
Decline Crunch
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4
Dumbbell Bench Pullover
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
5
Wide Grip Pull-Up
4
9999 reps
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
7
Upright Row (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
8
Leg Raise (Captain's Chair)
5
25 reps
-
9
Decline Crunch
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4
Dumbbell Bench Pullover
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
5
Wide Grip Pull-Up
4
9999 reps
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
7
Upright Row (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
8
Leg Raise (Captain's Chair)
5
25 reps
-
9
Decline Crunch
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4
Dumbbell Bench Pullover
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
5
Wide Grip Pull-Up
4
9999 reps
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
7
Upright Row (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
8
Leg Raise (Captain's Chair)
5
25 reps
-
9
Decline Crunch
5
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Upright Row (Barbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
4
Seated Dumbbell Curl
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
5
Concentration Curl
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
7
Overhead Extension (Dumbbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
8
Wrist Curls
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
9
Reverse Wrist Curl (Barbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
10
Decline Crunch
5
25 reps
-
11
Bench Press (Close Grip)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
12
Tricep Rope Push Down (Cable)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
13
Arnold Press
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
14
Behind-the-Neck Push Press
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
15
Rear Delt Fly (Dumbbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
3
Upright Row (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4
Seated Dumbbell Curl
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
5
Concentration Curl
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
1
1
1
1
1
1
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
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
8
Wrist Curls
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
9
Reverse Wrist Curl (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
10
Decline Crunch
5
25 reps
-
11
Bench Press (Close Grip)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
12
Tricep Rope Push Down (Cable)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
13
Arnold Press
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
14
Behind-the-Neck Push Press
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
15
Rear Delt Fly (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
3
Upright Row (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4
Seated Dumbbell Curl
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
5
Concentration Curl
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
1
1
1
1
1
1
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
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
8
Wrist Curls
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
9
Reverse Wrist Curl (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
10
Decline Crunch
5
25 reps
-
11
Bench Press (Close Grip)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
12
Tricep Rope Push Down (Cable)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
13
Arnold Press
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
14
Behind-the-Neck Push Press
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
15
Rear Delt Fly (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
3
Upright Row (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4
Seated Dumbbell Curl
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
5
Concentration Curl
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
1
1
1
1
1
1
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
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
8
Wrist Curls
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
9
Reverse Wrist Curl (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
10
Decline Crunch
5
25 reps
-
11
Bench Press (Close Grip)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
12
Tricep Rope Push Down (Cable)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
13
Arnold Press
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
14
Behind-the-Neck Push Press
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
15
Rear Delt Fly (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
3
5 reps
-
3
Lunge (Barbell)
1
1
3
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
3
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
3
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
7
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
8
Decline Crunch
4
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12 reps
1 reps
8 reps
-
-
-
2
Deadlift (Barbell)
3
5 reps
-
3
Lunge (Barbell)
1
1
3
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
3
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
3
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
7
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
8
Decline Crunch
4
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12 reps
1 reps
8 reps
-
-
-
2
Deadlift (Barbell)
3
5 reps
-
3
Lunge (Barbell)
1
1
3
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
3
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
3
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
7
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
8
Decline Crunch
4
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12 reps
1 reps
8 reps
-
-
-
2
Deadlift (Barbell)
3
5 reps
-
3
Lunge (Barbell)
1
1
3
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
3
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
3
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
7
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
8
Decline Crunch
4
25 reps
-
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
-