Arnold Blueprint Phase 1 v2.0
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 2 | Incline Bench Press (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 3 | Dip (Assisted) | 1 | 12 reps |
| 1 | 10 reps | ||
| 3 | 8 reps | ||
| 4 | Pull-Up (Assisted) | 1 | 12 reps |
| 1 | 10 reps | ||
| 3 | 8 reps | ||
| 5 | Dumbbell Bench Pullover | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 6 | Bent Over Row (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 7 | T-Bar Row | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 8 | Back Extension | 4 | 10 reps |
| 9 | Run | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Shoulder Press (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 2 | Front Raise | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 3 | Lateral Raise (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 4 | Upright Row (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 5 | Tricep Rope Push Down (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 6 | Bicep Curl (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 7 | Lat Pulldown (Close Grip) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 8 | Bench Press (Close Grip) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 9 | Skull Crusher | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 10 | Wrist Curls | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 11 | Reverse Wrist Curl (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 12 | Decline Crunch | 4 | 10 reps |
| 13 | Run | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 2 | Incline Bench Press (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 3 | Dip (Assisted) | 1 | 12 reps |
| 1 | 10 reps | ||
| 3 | 8 reps | ||
| 4 | Pull-Up (Assisted) | 1 | 12 reps |
| 1 | 10 reps | ||
| 3 | 8 reps | ||
| 5 | Dumbbell Bench Pullover | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 6 | Bent Over Row (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 7 | T-Bar Row | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 8 | Back Extension | 4 | 10 reps |
| 9 | Run | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Arnold Press | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 2 | Behind-the-Neck Push Press | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 3 | Front Raise | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 4 | Rear Delt Fly (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 5 | Upright Row (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 6 | Bicep Curl (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 7 | Lat Pulldown (Close Grip) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 8 | Bench Press (Close Grip) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 9 | Tricep Rope Push Down (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 10 | Overhead Extension (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 11 | Reverse Wrist Curl (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 12 | Wrist Curls | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 13 | Decline Crunch | 4 | 10 reps |
| 14 | Run | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 2 | Good Morning | 4 | 10 reps |
| 3 | Lunge (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 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 | Seated Calf Raise | 1 | 12 reps |
| 1 | 10 reps | ||
| 3 | 8 reps | ||
| 7 | Standing Calf Raise | 1 | 12 reps |
| 1 | 10 reps | ||
| 3 | 8 reps | ||
| 8 | Cable Crunch | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 9 | Run | 1 | 30 min |
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 v2.0 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 120 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 v2.0 is structured around 5 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 v2.0 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.
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