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Arnold Blueprint Phase 1

by Joel B.
39 athletes joined

Program Description

To get ripped!! This program follows Arnold’s blueprint to the closest possible methods.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 15, 2024 05:16
  • Last Edited
    Feb 18, 2025 09:49
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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
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
4
Dumbbell Bench Pullover
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
5
Wide Grip Pull-Up
4
9999 reps
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
7
Upright Row (Barbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
8
Leg Raise (Captain's Chair)
5
25 reps
-
9
Decline Crunch
5
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4
Dumbbell Bench Pullover
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
5
Wide Grip Pull-Up
4
9999 reps
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
7
Upright Row (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
8
Leg Raise (Captain's Chair)
5
25 reps
-
9
Decline Crunch
5
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4
Dumbbell Bench Pullover
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
5
Wide Grip Pull-Up
4
9999 reps
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
7
Upright Row (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
8
Leg Raise (Captain's Chair)
5
25 reps
-
9
Decline Crunch
5
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4
Dumbbell Bench Pullover
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
5
Wide Grip Pull-Up
4
9999 reps
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
7
Upright Row (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
8
Leg Raise (Captain's Chair)
5
25 reps
-
9
Decline Crunch
5
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Front Raise
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
5
Upright Row (Barbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
6
Seated Dumbbell Curl
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
7
Concentration Curl
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
8
Bicep Curl (Barbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
9
Bench Press (Close Grip)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
10
Skull Crusher
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
12
Wrist Curls
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
13
Reverse Wrist Curl (Barbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
3
Front Raise
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
5
Upright Row (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
6
Seated Dumbbell Curl
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
7
Concentration Curl
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
8
Bicep Curl (Barbell)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
9
Bench Press (Close Grip)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
10
Skull Crusher
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
12
Wrist Curls
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
13
Reverse Wrist Curl (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
3
Front Raise
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
5
Upright Row (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
6
Seated Dumbbell Curl
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
7
Concentration Curl
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
8
Bicep Curl (Barbell)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
9
Bench Press (Close Grip)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
10
Skull Crusher
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
12
Wrist Curls
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
13
Reverse Wrist Curl (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
3
Front Raise
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
5
Upright Row (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
6
Seated Dumbbell Curl
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
7
Concentration Curl
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
8
Bicep Curl (Barbell)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
9
Bench Press (Close Grip)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
10
Skull Crusher
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
11
Overhead Extension (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
12
Wrist Curls
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
13
Reverse Wrist Curl (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Stiff Leg Deadlift
1
1
1
10 reps
6 reps
4 reps
-
-
-
3
Good Morning
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Lunge (Barbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Extension
1
4
12 reps
10 reps
-
-
6
Leg Curl
1
4
12 reps
10 reps
-
-
7
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
9
Decline Crunch
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Stiff Leg Deadlift
1
1
1
10 reps
6 reps
4 reps
-
-
-
3
Good Morning
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Lunge (Barbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Extension
1
4
12 reps
10 reps
-
-
6
Leg Curl
1
4
12 reps
10 reps
-
-
7
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
9
Decline Crunch
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Stiff Leg Deadlift
1
1
1
10 reps
6 reps
4 reps
-
-
-
3
Good Morning
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Lunge (Barbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Extension
1
4
12 reps
10 reps
-
-
6
Leg Curl
1
4
12 reps
10 reps
-
-
7
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
9
Decline Crunch
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Stiff Leg Deadlift
1
1
1
10 reps
6 reps
4 reps
-
-
-
3
Good Morning
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Lunge (Barbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Extension
1
4
12 reps
10 reps
-
-
6
Leg Curl
1
4
12 reps
10 reps
-
-
7
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
9
Decline Crunch
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
4
Dumbbell Bench Pullover
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
5
Wide Grip Pull-Up
4
9999 reps
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
7
Upright Row (Barbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
8
Leg Raise (Captain's Chair)
5
25 reps
-
9
Decline Crunch
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4
Dumbbell Bench Pullover
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
5
Wide Grip Pull-Up
4
9999 reps
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
7
Upright Row (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
8
Leg Raise (Captain's Chair)
5
25 reps
-
9
Decline Crunch
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4
Dumbbell Bench Pullover
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
5
Wide Grip Pull-Up
4
9999 reps
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
7
Upright Row (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
8
Leg Raise (Captain's Chair)
5
25 reps
-
9
Decline Crunch
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4
Dumbbell Bench Pullover
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
5
Wide Grip Pull-Up
4
9999 reps
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
7
Upright Row (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
8
Leg Raise (Captain's Chair)
5
25 reps
-
9
Decline Crunch
5
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Upright Row (Barbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
4
Seated Dumbbell Curl
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
5
Concentration Curl
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
7
Overhead Extension (Dumbbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
8
Wrist Curls
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
9
Reverse Wrist Curl (Barbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
10
Decline Crunch
5
25 reps
-
11
Bench Press (Close Grip)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
12
Tricep Rope Push Down (Cable)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
13
Arnold Press
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
14
Behind-the-Neck Push Press
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
15
Rear Delt Fly (Dumbbell)
1
1
1
1
1
30 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
3
Upright Row (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4
Seated Dumbbell Curl
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
5
Concentration Curl
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
7
Overhead Extension (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
8
Wrist Curls
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
9
Reverse Wrist Curl (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
10
Decline Crunch
5
25 reps
-
11
Bench Press (Close Grip)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
12
Tricep Rope Push Down (Cable)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
13
Arnold Press
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
14
Behind-the-Neck Push Press
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
15
Rear Delt Fly (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
3
Upright Row (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4
Seated Dumbbell Curl
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
5
Concentration Curl
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
7
Overhead Extension (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
8
Wrist Curls
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
9
Reverse Wrist Curl (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
10
Decline Crunch
5
25 reps
-
11
Bench Press (Close Grip)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
12
Tricep Rope Push Down (Cable)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
13
Arnold Press
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
14
Behind-the-Neck Push Press
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
15
Rear Delt Fly (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
3
Upright Row (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4
Seated Dumbbell Curl
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
5
Concentration Curl
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
7
Overhead Extension (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
8
Wrist Curls
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
9
Reverse Wrist Curl (Barbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
10
Decline Crunch
5
25 reps
-
11
Bench Press (Close Grip)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
12
Tricep Rope Push Down (Cable)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
13
Arnold Press
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
14
Behind-the-Neck Push Press
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
15
Rear Delt Fly (Dumbbell)
1
1
1
1
1
30 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
3
5 reps
-
3
Lunge (Barbell)
1
1
3
12 reps
10 reps
8 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
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
7
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
8
Decline Crunch
4
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12 reps
1 reps
8 reps
-
-
-
2
Deadlift (Barbell)
3
5 reps
-
3
Lunge (Barbell)
1
1
3
12 reps
10 reps
8 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
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
7
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
8
Decline Crunch
4
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12 reps
1 reps
8 reps
-
-
-
2
Deadlift (Barbell)
3
5 reps
-
3
Lunge (Barbell)
1
1
3
12 reps
10 reps
8 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
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
7
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
8
Decline Crunch
4
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12 reps
1 reps
8 reps
-
-
-
2
Deadlift (Barbell)
3
5 reps
-
3
Lunge (Barbell)
1
1
3
12 reps
10 reps
8 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
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
7
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
8
Decline Crunch
4
25 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
4
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
5
Wide Grip Pull-Up
4 Sets
9999 Reps
-
6
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
7
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
8
Leg Raise (Captain's Chair)
5 Sets
25 Reps
-
9
Decline Crunch
5 Sets
25 Reps
-
Day 2
1
Clean and Press
5 Sets
5 Reps
-
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
3
Front Raise
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
5
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
6
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
7
Concentration Curl
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
8
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
9
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
10
Skull Crusher
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
11
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
12
Wrist Curls
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
13
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
10 Reps
6 Reps
4 Reps
-
-
-
3
Good Morning
1 Set
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
4
Lunge (Barbell)
1 Set
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
5
Leg Extension
1 Set
4 Sets
12 Reps
10 Reps
-
-
6
Leg Curl
1 Set
4 Sets
12 Reps
10 Reps
-
-
7
Standing Calf Raise
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
-
-
-
8
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
-
-
-
9
Decline Crunch
4 Sets
25 Reps
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
4
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
5
Wide Grip Pull-Up
4 Sets
9999 Reps
-
6
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
7
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
8
Leg Raise (Captain's Chair)
5 Sets
25 Reps
-
9
Decline Crunch
5 Sets
25 Reps
-
Day 5
1
Front Raise
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
3
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
4
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
5
Concentration Curl
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
7
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
8
Wrist Curls
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
9
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
10
Decline Crunch
5 Sets
25 Reps
-
11
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
12
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
13
Arnold Press
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
14
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
15
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
Day 6
1
Front Squat (Barbell)
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
-
-
-
2
Deadlift (Barbell)
3 Sets
5 Reps
-
3
Lunge (Barbell)
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 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
Standing Calf Raise
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
-
-
-
7
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
-
-
-
8
Decline Crunch
4 Sets
25 Reps
-