Arnold Blueprint Phase 1 v2.0
by Joel B.
2 athletes joined
Program Description
Get jacked
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Athletics, Bodybuilding, Bodyweight Fitness
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
120 minutes
Created
Apr 04, 2024 05:04
Last Edited
Jun 03, 2024 01:44
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
3
Dip (Assisted)1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
4
Pull-Up (Assisted)1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
5
Dumbbell Bench Pullover1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
6
Bent Over Row (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
7
T-Bar Row1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
8
Back Extension4 Sets
10 Reps
9
Run1 Set
30 mins
Day 2
1
Standing Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2
Front Raise1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
3
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
4
Upright Row (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
5
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
6
Bicep Curl (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
7
Lat Pulldown (Close Grip)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
8
Bench Press (Close Grip)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
9
Skull Crusher1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
10
Wrist Curls1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
11
Reverse Wrist Curl (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
12
Decline Crunch4 Sets
10 Reps
13
Run1 Set
30 mins
Day 3
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
3
Dip (Assisted)1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
4
Pull-Up (Assisted)1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
5
Dumbbell Bench Pullover1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
6
Bent Over Row (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
7
T-Bar Row1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
8
Back Extension4 Sets
10 Reps
9
Run1 Set
30 mins
Day 4
1
Arnold Press1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2
Behind-the-Neck Push Press1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
3
Front Raise1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
4
Rear Delt Fly (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
5
Upright Row (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
6
Bicep Curl (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
7
Lat Pulldown (Close Grip)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
8
Bench Press (Close Grip)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
9
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
10
Overhead Extension (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
11
Reverse Wrist Curl (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
12
Wrist Curls1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
13
Decline Crunch4 Sets
10 Reps
14
Run1 Set
30 mins
Day 5
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2
Good Morning4 Sets
10 Reps
3
Lunge (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 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
Seated Calf Raise1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
7
Standing Calf Raise1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
8
Cable Crunch1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
9
Run1 Set
30 mins