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Blart's Blueprint

by Bray
2 athletes joined

Program Description

Found deep in Paul Blart’s pantry, a crumpled up piece of paper is labeled “The Blueprint.” Being 3 days a week and with supersets to save on time, including meticulous exercise selection and notes…it’s impossible to not get jacked.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 19, 2025 02:38
  • Last Edited
    Feb 28, 2025 12:05
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
2
6-8 reps
-
1B
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2A
Chest Fly (Cable)
2
8-12 reps
-
2B
Cable Crunch
2
8-12 reps
-
3
Seated Anterior Delt Press (AD)
2
6-8 reps
-
4A
Preacher Curl (EZ Bar)
2
6-10 reps
-
4B
Lying Side Lateral Raise
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5B
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
2
6-8 reps
-
1B
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2A
Chest Fly (Cable)
2
8-12 reps
-
2B
Cable Crunch
2
8-12 reps
-
3
Seated Anterior Delt Press (AD)
2
6-8 reps
-
4A
Preacher Curl (EZ Bar)
2
6-10 reps
-
4B
Lying Side Lateral Raise
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5B
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
2
6-8 reps
-
1B
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2A
Chest Fly (Cable)
2
8-12 reps
-
2B
Cable Crunch
2
8-12 reps
-
3
Seated Anterior Delt Press (AD)
2
6-8 reps
-
4A
Preacher Curl (EZ Bar)
2
6-10 reps
-
4B
Lying Side Lateral Raise
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5B
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
2
6-8 reps
-
1B
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2A
Chest Fly (Cable)
2
8-12 reps
-
2B
Cable Crunch
2
8-12 reps
-
3
Seated Anterior Delt Press (AD)
2
6-8 reps
-
4A
Preacher Curl (EZ Bar)
2
6-10 reps
-
4B
Lying Side Lateral Raise
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5B
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
2
6-8 reps
-
1B
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2A
Chest Fly (Cable)
2
8-12 reps
-
2B
Cable Crunch
2
8-12 reps
-
3
Seated Anterior Delt Press (AD)
2
6-8 reps
-
4A
Preacher Curl (EZ Bar)
2
6-10 reps
-
4B
Lying Side Lateral Raise
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5B
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
2
6-8 reps
-
1B
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2A
Chest Fly (Cable)
2
8-12 reps
-
2B
Cable Crunch
2
8-12 reps
-
3
Seated Anterior Delt Press (AD)
2
6-8 reps
-
4A
Preacher Curl (EZ Bar)
2
6-10 reps
-
4B
Lying Side Lateral Raise
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5B
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
2
6-8 reps
-
1B
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2A
Chest Fly (Cable)
2
8-12 reps
-
2B
Cable Crunch
2
8-12 reps
-
3
Seated Anterior Delt Press (AD)
2
6-8 reps
-
4A
Preacher Curl (EZ Bar)
2
6-10 reps
-
4B
Lying Side Lateral Raise
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5B
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
2
6-8 reps
-
1B
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2A
Chest Fly (Cable)
2
8-12 reps
-
2B
Cable Crunch
2
8-12 reps
-
3
Seated Anterior Delt Press (AD)
2
6-8 reps
-
4A
Preacher Curl (EZ Bar)
2
6-10 reps
-
4B
Lying Side Lateral Raise
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5B
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
2
6-8 reps
-
1B
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2A
Chest Fly (Cable)
2
8-12 reps
-
2B
Cable Crunch
2
8-12 reps
-
3
Seated Anterior Delt Press (AD)
2
6-8 reps
-
4A
Preacher Curl (EZ Bar)
2
6-10 reps
-
4B
Lying Side Lateral Raise
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5B
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
2
6-8 reps
-
1B
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2A
Chest Fly (Cable)
2
8-12 reps
-
2B
Cable Crunch
2
8-12 reps
-
3
Seated Anterior Delt Press (AD)
2
6-8 reps
-
4A
Preacher Curl (EZ Bar)
2
6-10 reps
-
4B
Lying Side Lateral Raise
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5B
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
2
6-8 reps
-
1B
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2A
Chest Fly (Cable)
2
8-12 reps
-
2B
Cable Crunch
2
8-12 reps
-
3
Seated Anterior Delt Press (AD)
2
6-8 reps
-
4A
Preacher Curl (EZ Bar)
2
6-10 reps
-
4B
Lying Side Lateral Raise
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5B
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
2
6-8 reps
-
1B
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2A
Chest Fly (Cable)
2
8-12 reps
-
2B
Cable Crunch
2
8-12 reps
-
3
Seated Anterior Delt Press (AD)
2
6-8 reps
-
4A
Preacher Curl (EZ Bar)
2
6-10 reps
-
4B
Lying Side Lateral Raise
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5B
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Rack Pull (Barbell)
2
6-8 reps
-
3A
Romanian Deadlift (Barbell)
3
6-10 reps
-
3B
Leg Pull-In
3
10-15 reps
-
4A
Walking Lunge (Dumbbell)
2
16-24 reps
-
4B
Inverted Row
3
8-12 reps
-
5
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Rack Pull (Barbell)
2
6-8 reps
-
3A
Romanian Deadlift (Barbell)
3
6-10 reps
-
3B
Leg Pull-In
3
10-15 reps
-
4A
Walking Lunge (Dumbbell)
2
16-24 reps
-
4B
Inverted Row
3
8-12 reps
-
5
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Rack Pull (Barbell)
2
6-8 reps
-
3A
Romanian Deadlift (Barbell)
3
6-10 reps
-
3B
Leg Pull-In
3
10-15 reps
-
4A
Walking Lunge (Dumbbell)
2
16-24 reps
-
4B
Inverted Row
3
8-12 reps
-
5
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Rack Pull (Barbell)
2
6-8 reps
-
3A
Romanian Deadlift (Barbell)
3
6-10 reps
-
3B
Leg Pull-In
3
10-15 reps
-
4A
Walking Lunge (Dumbbell)
2
16-24 reps
-
4B
Inverted Row
3
8-12 reps
-
5
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Rack Pull (Barbell)
2
6-8 reps
-
3A
Romanian Deadlift (Barbell)
3
6-10 reps
-
3B
Leg Pull-In
3
10-15 reps
-
4A
Walking Lunge (Dumbbell)
2
16-24 reps
-
4B
Inverted Row
3
8-12 reps
-
5
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Rack Pull (Barbell)
2
6-8 reps
-
3A
Romanian Deadlift (Barbell)
3
6-10 reps
-
3B
Leg Pull-In
3
10-15 reps
-
4A
Walking Lunge (Dumbbell)
2
16-24 reps
-
4B
Inverted Row
3
8-12 reps
-
5
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Rack Pull (Barbell)
2
6-8 reps
-
3A
Romanian Deadlift (Barbell)
3
6-10 reps
-
3B
Leg Pull-In
3
10-15 reps
-
4A
Walking Lunge (Dumbbell)
2
16-24 reps
-
4B
Inverted Row
3
8-12 reps
-
5
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Rack Pull (Barbell)
2
6-8 reps
-
3A
Romanian Deadlift (Barbell)
3
6-10 reps
-
3B
Leg Pull-In
3
10-15 reps
-
4A
Walking Lunge (Dumbbell)
2
16-24 reps
-
4B
Inverted Row
3
8-12 reps
-
5
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Rack Pull (Barbell)
2
6-8 reps
-
3A
Romanian Deadlift (Barbell)
3
6-10 reps
-
3B
Leg Pull-In
3
10-15 reps
-
4A
Walking Lunge (Dumbbell)
2
16-24 reps
-
4B
Inverted Row
3
8-12 reps
-
5
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Rack Pull (Barbell)
2
6-8 reps
-
3A
Romanian Deadlift (Barbell)
3
6-10 reps
-
3B
Leg Pull-In
3
10-15 reps
-
4A
Walking Lunge (Dumbbell)
2
16-24 reps
-
4B
Inverted Row
3
8-12 reps
-
5
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Rack Pull (Barbell)
2
6-8 reps
-
3A
Romanian Deadlift (Barbell)
3
6-10 reps
-
3B
Leg Pull-In
3
10-15 reps
-
4A
Walking Lunge (Dumbbell)
2
16-24 reps
-
4B
Inverted Row
3
8-12 reps
-
5
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Rack Pull (Barbell)
2
6-8 reps
-
3A
Romanian Deadlift (Barbell)
3
6-10 reps
-
3B
Leg Pull-In
3
10-15 reps
-
4A
Walking Lunge (Dumbbell)
2
16-24 reps
-
4B
Inverted Row
3
8-12 reps
-
5
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
1B
Lat Pulldown
3
10-15 reps
-
2
Overhead Press (Barbell)
2
7-10 reps
-
3A
Kelso Shrug
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
10-15 reps
-
4A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
1B
Lat Pulldown
3
10-15 reps
-
2
Overhead Press (Barbell)
2
7-10 reps
-
3A
Kelso Shrug
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
10-15 reps
-
4A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
1B
Lat Pulldown
3
10-15 reps
-
2
Overhead Press (Barbell)
2
7-10 reps
-
3A
Kelso Shrug
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
10-15 reps
-
4A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
1B
Lat Pulldown
3
10-15 reps
-
2
Overhead Press (Barbell)
2
7-10 reps
-
3A
Kelso Shrug
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
10-15 reps
-
4A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
1B
Lat Pulldown
3
10-15 reps
-
2
Overhead Press (Barbell)
2
7-10 reps
-
3A
Kelso Shrug
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
10-15 reps
-
4A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
1B
Lat Pulldown
3
10-15 reps
-
2
Overhead Press (Barbell)
2
7-10 reps
-
3A
Kelso Shrug
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
10-15 reps
-
4A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
1B
Lat Pulldown
3
10-15 reps
-
2
Overhead Press (Barbell)
2
7-10 reps
-
3A
Kelso Shrug
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
10-15 reps
-
4A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
1B
Lat Pulldown
3
10-15 reps
-
2
Overhead Press (Barbell)
2
7-10 reps
-
3A
Kelso Shrug
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
10-15 reps
-
4A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
1B
Lat Pulldown
3
10-15 reps
-
2
Overhead Press (Barbell)
2
7-10 reps
-
3A
Kelso Shrug
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
10-15 reps
-
4A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
1B
Lat Pulldown
3
10-15 reps
-
2
Overhead Press (Barbell)
2
7-10 reps
-
3A
Kelso Shrug
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
10-15 reps
-
4A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
1B
Lat Pulldown
3
10-15 reps
-
2
Overhead Press (Barbell)
2
7-10 reps
-
3A
Kelso Shrug
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
10-15 reps
-
4A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
1B
Lat Pulldown
3
10-15 reps
-
2
Overhead Press (Barbell)
2
7-10 reps
-
3A
Kelso Shrug
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
10-15 reps
-
4A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Cable Crunch
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Paused)
2 Sets
6-8 Reps
-
1B
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
-
2A
Chest Fly (Cable)
2 Sets
8-12 Reps
-
2B
Cable Crunch
2 Sets
8-12 Reps
-
3
Seated Anterior Delt Press (AD)
2 Sets
6-8 Reps
-
4A
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
-
4B
Lying Side Lateral Raise
2 Sets
8-12 Reps
-
5A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
5B
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
5-7 Reps
-
2
Rack Pull (Barbell)
2 Sets
6-8 Reps
-
3A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3B
Leg Pull-In
3 Sets
10-15 Reps
-
4A
Walking Lunge (Dumbbell)
2 Sets
16-24 Reps
-
4B
Inverted Row
3 Sets
8-12 Reps
-
5
Single Leg Calf Raise (Weighted)
2 Sets
10-15 Reps
-
Day 3
1A
Incline Bench Press (Dumbbell)
3 Sets
7-10 Reps
-
1B
Lat Pulldown
3 Sets
10-15 Reps
-
2
Overhead Press (Barbell)
2 Sets
7-10 Reps
-
3A
Kelso Shrug
2 Sets
8-12 Reps
-
3B
Bicep Curl (Cable)
2 Sets
10-15 Reps
-
4A
Seated Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
-
4B
Face Pull
2 Sets
8-12 Reps
-
5A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5B
Cable Crunch
3 Sets
8-12 Reps
-