Unlock your strength potential with **The BluePrint**, a comprehensive 12-week program designed for serious lifters. Committing to five days a week, you'll dive into a balanced mix of compound and isolation exercises targeting all major muscle groups. With a focus on progressive overload and proper form, this program ensures you build muscle and enhance your overall fitness. Get ready to transform your physique and elevate your performance in just three months!

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.

The BluePrint

default

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

Cable Crunch

Shoulder Press (Machine)

Rear Delt Fly (Dumbbell)

Front Raise

Leg Curl

Rack Pull (Barbell)

Hip Abductor (Machine)

undefined reviews for The BluePrint