Blart's Blueprint

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.

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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

Add weight after hitting the end of the rep range
Rest 1 min after each exercise within a superset

Seated Anterior Delt Press (AD)

Upper 1

Squat (Barbell)

Rack Pull (Barbell)

Single Leg Calf Raise (Weighted)

Legs + Back

Overhead Press (Barbell)

Upper 2

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