The BluePrint

This is the plan, the one that builds muscle, definition, and power from the ground up.
The Blueprint isn’t guesswork — it’s structure, progression, and intensity dialed in.
Heavy lifts, smart splits, zero fluff.
You show up, push hard, and watch your physique get carved week by week.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Paused)

Incline Bench Press (Barbell)

Cable Crossover

Skull Crusher (Dumbbell)

Tricep Pushdown (Cable)

Lateral Raise (Machine)

Treadmill

T-Bar Row

Lat Pulldown

Seated Row (Cable)

Shrug (Barbell)

Bicep Curl (EZ Bar)

Hammer Curl (Cable)

Preacher Curl (Barbell)

Hack Squat

Leg Press

Leg Extension

Standing Calf Raise

Shoulder Press (Machine)

Rear Delt Fly (Dumbbell)

Front Raise

Leg Curl

Rack Pull (Barbell)

Hip Abductor (Machine)

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