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BoostcampPNG

Arnold Blueprint Phase 1 v2.0

by Joel B.
13 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
    Jul 10, 2025 11:20

Summary

Embark on a transformative 4-week journey with the Arnold Blueprint Phase 1 v2.0, designed for those ready to elevate their strength and physique. This 5-day program expertly combines compound and isolation movements, targeting major muscle groups like the chest, back, arms, and shoulders. With a focus on progressive overload, you'll build muscle and enhance your overall fitness through varied rep ranges and intensity levels. Get ready to push your limits and achieve impressive gains in just one month!
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4.8 Stars with 10, 000+ Ratings
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
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Dip (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
T-Bar Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Back Extension
4
10 reps
-
9
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Dip (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
T-Bar Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Back Extension
4
10 reps
-
9
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Dip (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
T-Bar Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Back Extension
4
10 reps
-
9
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Dip (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
T-Bar Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Back Extension
4
10 reps
-
9
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Front Raise
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
4
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
Lat Pulldown (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
9
Skull Crusher
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
10
Wrist Curls
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
11
Reverse Wrist Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
12
Decline Crunch
4
10 reps
-
13
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Front Raise
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
4
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
Lat Pulldown (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
9
Skull Crusher
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
10
Wrist Curls
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
11
Reverse Wrist Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
12
Decline Crunch
4
10 reps
-
13
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Front Raise
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
4
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
Lat Pulldown (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
9
Skull Crusher
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
10
Wrist Curls
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
11
Reverse Wrist Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
12
Decline Crunch
4
10 reps
-
13
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Front Raise
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
4
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
Lat Pulldown (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
9
Skull Crusher
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
10
Wrist Curls
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
11
Reverse Wrist Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
12
Decline Crunch
4
10 reps
-
13
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Dip (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
T-Bar Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Back Extension
4
10 reps
-
9
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Dip (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
T-Bar Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Back Extension
4
10 reps
-
9
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Dip (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
T-Bar Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Back Extension
4
10 reps
-
9
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Dip (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
T-Bar Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Back Extension
4
10 reps
-
9
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Behind-the-Neck Push Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Front Raise
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
5
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
Lat Pulldown (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
9
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
10
Overhead Extension (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
11
Reverse Wrist Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
12
Wrist Curls
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
13
Decline Crunch
4
10 reps
-
14
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Behind-the-Neck Push Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Front Raise
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
5
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
Lat Pulldown (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
9
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
10
Overhead Extension (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
11
Reverse Wrist Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
12
Wrist Curls
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
13
Decline Crunch
4
10 reps
-
14
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Behind-the-Neck Push Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Front Raise
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
5
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
Lat Pulldown (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
9
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
10
Overhead Extension (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
11
Reverse Wrist Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
12
Wrist Curls
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
13
Decline Crunch
4
10 reps
-
14
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Behind-the-Neck Push Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Front Raise
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
5
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
Lat Pulldown (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
9
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
10
Overhead Extension (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
11
Reverse Wrist Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
12
Wrist Curls
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
13
Decline Crunch
4
10 reps
-
14
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Good Morning
4
10 reps
-
3
Lunge (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 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
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
7
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
8
Cable Crunch
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
9
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Good Morning
4
10 reps
-
3
Lunge (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 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
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
7
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
8
Cable Crunch
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
9
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Good Morning
4
10 reps
-
3
Lunge (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 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
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
7
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
8
Cable Crunch
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
9
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Good Morning
4
10 reps
-
3
Lunge (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 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
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
7
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
8
Cable Crunch
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
9
Run
1
30 mins
-
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 Pullover
1 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 Row
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
8
Back Extension
4 Sets
10 Reps
-
9
Run
1 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 Raise
1 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 Crusher
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
10
Wrist Curls
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
Decline Crunch
4 Sets
10 Reps
-
13
Run
1 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 Pullover
1 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 Row
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
8
Back Extension
4 Sets
10 Reps
-
9
Run
1 Set
30 mins
-
Day 4
1
Arnold Press
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
2
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
3
Front Raise
1 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 Curls
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
13
Decline Crunch
4 Sets
10 Reps
-
14
Run
1 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 Morning
4 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 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
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
-
-
-
7
Standing Calf Raise
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
-
-
-
8
Cable Crunch
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
9
Run
1 Set
30 mins
-