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Arnold Blueprint to Mass
Bulking
Advanced
Barbell
Plan Details
The Arnold Blueprint to Mass routine by jcolson is a 19 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Phase 1 for the first 4 weeks Phase 2 for the second 4 weeks 1-10 METHOD After a warm-up set or two, find a weight you’re only able to get 1 rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest in between sets. The only rest you get is when you’re unloading the weights. This was a very effective way to vary things, and it’s a total shocker to the muscle. STRIPPING METHOD/SHOCKING PRINCIPLE Immediately after your final work set, take some weight off and get 5-10 reps. Then with no rest keep repeating, reducing your weight until you’re down to the bar, repping that for 20 reps MAX EFFORT Pick 1 exercise and see what you can do for a 1-rep max. To get there, work up to the weight with the following rep pyramid, taking ample rest between each set: 20, 15, 10, 8, 5, 3, 1, 1, 1 (max)
Routine detail
Tue
P1W1-Shoulders/Arms/Forearms/Abs
Est. 96 min
15 exercises
Barbell Clean & Press
5 Sets x 5 Reps
Dumbbell Shoulder Press
5 Sets x 30,12,10,8,6 Reps
Dumbbell One-Arm Front Raise
5 Sets x 30,12,10,8,6 Reps
Dumbbell Lateral Raise
5 Sets x 30,12,10,8,6 Reps
Barbell Upright Row
5 Sets x 30,12,10,8,6 Reps
Barbell Curl
5 Sets x 30,12,10,8,6 Reps
Dumbbell Incline Curl
5 Sets x 30,12,10,8,6 Reps
Dumbbell Concentration Curl
5 Sets x 30,12,10,8,6 Reps
Barbell Bench Press (Close Grip)
5 Sets x 30,12,10,8,6 Reps
Barbell Tricep Press (Supine)
5 Sets x 30,12,10,8,6 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 30,12,10,8,6 Reps
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 30,12,10,8,6 Reps
Barbell Kneeling Wrist Curl (Palms Down)
5 Sets x 30,12,10,8,6 Reps
Decline Crunch
5 Sets x 25 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 8 Reps
Tue
P1W4-Shoulders/Arms/Forearms/Abs
Est. 86 min
15 exercises
Barbell Clean & Press
5 Sets x 5 Reps
Dumbbell Shoulder Press
4 Sets x 20,15,12,10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 20,15,12,10 Reps
Dumbbell Lateral Raise
4 Sets x 20,15,12,10 Reps
Barbell Upright Row
4 Sets x 20,15,12,10 Reps
Barbell Curl
4 Sets x 20,15,12,10 Reps
Dumbbell Incline Curl
4 Sets x 20,15,12,10 Reps
Dumbbell Concentration Curl
4 Sets x 20,15,12,10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 20,15,12,10 Reps
Barbell Tricep Press (Supine)
4 Sets x 20,15,12,10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 20,15,12,10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 20,15,12,10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 20,15,12,10 Reps
Decline Crunch
5 Sets x 25 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 8 Reps
Tue
P1W2-Shoulders/Arms/Forearms/Abs
Est. 94 min
14 exercises
Barbell Clean & Press
5 Sets x 5 Reps
Dumbbell Shoulder Press
5 Sets x 30,8,6,4,2 Reps
Dumbbell One-Arm Front Raise
5 Sets x 30,8,6,4,2 Reps
Dumbbell Lateral Raise
5 Sets x 30,8,6,4,2 Reps
Barbell Upright Row
5 Sets x 30,8,6,4,2 Reps
Barbell Curl
12 Sets x 10,10,1,2,3,4,5,6,7,8,9,10 Reps
Dumbbell Incline Curl
5 Sets x 30,8,6,4,2 Reps
Dumbbell Concentration Curl
5 Sets x 30,8,6,4,2 Reps
Barbell Bench Press (Close Grip)
5 Sets x 30,8,6,4,2 Reps
Barbell Tricep Press (Supine)
5 Sets x 30,8,6,4,2 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 30,8,6,4,2 Reps
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 30,8,6,4,2 Reps
Barbell Kneeling Wrist Curl (Palms Down)
5 Sets x 30,8,6,4,2 Reps
Decline Crunch
5 Sets x 25 Reps
Tue
P1W3-Shoulders/Arms/Forearms/Abs
Est. 112 min
14 exercises
Barbell Clean & Press
5 Sets x 5 Reps
Dumbbell Shoulder Press
7 Sets x 30,5,5,5,5,5,5 Reps
Dumbbell One-Arm Front Raise
7 Sets x 30,5,5,5,5,5,5 Reps
Dumbbell Lateral Raise
7 Sets x 30,5,5,5,5,5,5 Reps
Barbell Upright Row
7 Sets x 30,5,5,5,5,5,5 Reps
Barbell Curl
12 Sets x 10,10,1,2,3,4,5,6,7,8,9,10 Reps
Dumbbell Incline Curl
7 Sets x 30,5,5,5,5,5,5 Reps
Dumbbell Concentration Curl
7 Sets x 30,5,5,5,5,5,5 Reps
Barbell Bench Press (Close Grip)
7 Sets x 30,5,5,5,5,5,5 Reps
Barbell Tricep Press (Supine)
7 Sets x 30,5,5,5,5,5,5 Reps
Dumbbell Seated One-Arm Tricep Extension
7 Sets x 30,5,5,5,5,5,5 Reps
Barbell Kneeling Wrist Curl (Palms Up)
7 Sets x 30,5,5,5,5,5,5 Reps
Barbell Kneeling Wrist Curl (Palms Down)
7 Sets x 30,5,5,5,5,5,5 Reps
Decline Crunch
5 Sets x 25 Reps
Wed
P1-Lower Back/Legs/Abs
Est. 60 min
9 exercises
Barbell Squat
5 Sets x 8,12,12,12,12 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 8,12,12,12,12 Reps
Barbell Good Morning
5 Sets x 8,12,12,12,12 Reps
Barbell Lunge
5 Sets x 8,12,12,12,12 Reps
Machine Leg Extension
5 Sets x 8,12,12,12,12 Reps
Machine Leg Curl (Prone)
5 Sets x 8,12,12,12,12 Reps
Barbell Standing Calf Raise
5 Sets x 8,12,12,12,12 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 25 Reps
Barbell Seated Calf Raise
5 Sets x 8,12,12,12,12 Reps
Wed
P2-Lower Back/Legs/Abs
Est. 116 min
8 exercises
Barbell Squat
8 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
6 Sets x 6 Reps
Barbell Good Morning
5 Sets x 5 Reps
Barbell Lunge
4 Sets x 4 Reps
Machine Leg Extension
10 Sets x 20 Reps
Machine Leg Curl (Prone)
10 Sets x 20 Reps
Barbell Standing Calf Raise
10 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 25 Reps
Fri
P1W3-Shoulders/Arms/Forearms/Abs V2
Est. 113 min
14 exercises
Dumbbell Seated Arnold Press
5 Sets x 5 Reps
Barbell Push Press Behind the Neck
7 Sets x 30,5,5,5,5,5,5 Reps
Dumbbell One-Arm Front Raise
7 Sets x 30,5,5,5,5,5,5 Reps
Dumbbell Reverse Fly
7 Sets x 30,5,5,5,5,5,5 Reps
Barbell Upright Row
7 Sets x 30,5,5,5,5,5,5 Reps
Barbell Curl
12 Sets x 10,10,1,2,3,4,5,6,7,8,9,10 Reps
Dumbbell Incline Curl
7 Sets x 30,5,5,5,5,5,5 Reps
Dumbbell Concentration Curl
7 Sets x 30,5,5,5,5,5,5 Reps
Barbell Bench Press (Close Grip)
7 Sets x 30,5,5,5,5,5,5 Reps
Cable Shoulder Extension
7 Sets x 30,5,5,5,5,5,5 Reps
Dumbbell Seated One-Arm Tricep Extension
7 Sets x 30,5,5,5,5,5,5 Reps
Barbell Kneeling Wrist Curl (Palms Up)
7 Sets x 30,5,5,5,5,5,5 Reps
Barbell Kneeling Wrist Curl (Palms Down)
7 Sets x 30,5,5,5,5,5,5 Reps
Decline Crunch
5 Sets x 25 Reps
Fri
P1W4-Shoulders/Arms/Forearms/Abs V2
Est. 79 min
14 exercises
Dumbbell Seated Arnold Press
5 Sets x 5 Reps
Barbell Push Press Behind the Neck
4 Sets x 20,15,12,10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 20,15,12,10 Reps
Dumbbell Reverse Fly
4 Sets x 20,15,12,10 Reps
Barbell Upright Row
4 Sets x 20,15,12,10 Reps
Barbell Curl
4 Sets x 20,15,12,10 Reps
Dumbbell Incline Curl
4 Sets x 20,15,12,10 Reps
Dumbbell Concentration Curl
4 Sets x 20,15,12,10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 20,15,12,10 Reps
Cable Shoulder Extension
4 Sets x 20,15,12,10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 20,15,12,10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 20,15,12,10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 20,15,12,10 Reps
Decline Crunch
5 Sets x 25 Reps
Fri
P1W1-Shoulders/Arms/Forearms/Abs V2
Est. 89 min
14 exercises
Dumbbell Seated Arnold Press
5 Sets x 5 Reps
Barbell Push Press Behind the Neck
5 Sets x 30,12,10,8,6 Reps
Dumbbell One-Arm Front Raise
5 Sets x 30,12,10,8,6 Reps
Dumbbell Reverse Fly
5 Sets x 30,12,10,8,6 Reps
Barbell Upright Row
5 Sets x 30,12,10,8,6 Reps
Barbell Curl
5 Sets x 30,12,10,8,6 Reps
Dumbbell Incline Curl
5 Sets x 30,12,10,8,6 Reps
Dumbbell Concentration Curl
5 Sets x 30,12,10,8,6 Reps
Barbell Bench Press (Close Grip)
5 Sets x 30,12,10,8,6 Reps
Cable Shoulder Extension
5 Sets x 30,12,10,8,6 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 30,12,10,8,6 Reps
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 30,12,10,8,6 Reps
Barbell Kneeling Wrist Curl (Palms Down)
5 Sets x 30,12,10,8,6 Reps
Decline Crunch
5 Sets x 25 Reps
Fri
P1W2-Shoulders/Arms/Forearms/Abs V2
Est. 95 min
14 exercises
Dumbbell Seated Arnold Press
5 Sets x 5 Reps
Barbell Push Press Behind the Neck
5 Sets x 30,8,6,4,2 Reps
Dumbbell One-Arm Front Raise
5 Sets x 30,8,6,4,2 Reps
Dumbbell Reverse Fly
5 Sets x 30,8,6,4,2 Reps
Barbell Upright Row
5 Sets x 30,8,6,4,2 Reps
Barbell Curl
12 Sets x 10,10,1,2,3,4,5,6,7,8,9,10 Reps
Dumbbell Incline Curl
5 Sets x 30,8,6,4,2 Reps
Dumbbell Concentration Curl
5 Sets x 30,8,6,4,2 Reps
Barbell Bench Press (Close Grip)
5 Sets x 30,8,6,4,2 Reps
Cable Shoulder Extension
5 Sets x 30,8,6,4,2 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 30,8,6,4,2 Reps
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 30,8,6,4,2 Reps
Barbell Kneeling Wrist Curl (Palms Down)
5 Sets x 30,8,6,4,2 Reps
Decline Crunch
5 Sets x 25 Reps
Sat
P1-Lower Back/Legs/Abs V2
Est. 58 min
9 exercises
Barbell Front Squat
5 Sets x 8,12,12,12,12 Reps
Barbell Deadlift
3 Sets x 8,12,12 Reps
Barbell Good Morning
5 Sets x 8,12,12,12,12 Reps
Barbell Lunge
5 Sets x 8,12,12,12,12 Reps
Machine Leg Extension
5 Sets x 8,12,12,12,12 Reps
Machine Leg Curl (Prone)
5 Sets x 8,12,12,12,12 Reps
Barbell Standing Calf Raise
5 Sets x 8,12,12,12,12 Reps
Barbell Seated Calf Raise
5 Sets x 8,12,12,12,12 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 25 Reps
Sat
P2-Lower Back/Legs/Abs V2
Est. 112 min
8 exercises
Barbell Front Squat
8 Sets x 8 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Good Morning
5 Sets x 5 Reps
Barbell Lunge
4 Sets x 4 Reps
Machine Leg Extension
10 Sets x 20 Reps
Machine Leg Curl (Prone)
10 Sets x 20 Reps
Barbell Standing Calf Raise
10 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 25 Reps
Any
P2W3-M/Th-Chest/Back/Abs
Est. 87 min
8 exercises
Barbell Incline Bench Press
10 Sets x 4 Reps
Barbell Bench Press
5 Sets x 6 Reps
Dumbbell Fly
5 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
Chin-Up with Knee Raise
1 Set x 50 Reps
Dumbbell Bent-Over Row
8 Sets x 8 Reps
Cable Seated Row
8 Sets x 8 Reps
Hanging Leg Raise
5 Sets x 25 Reps
Any
P1W3-M/Th-Chest/Back/Abs
Est. 68 min
8 exercises
Barbell Bench Press
7 Sets x 30,5,5,5,5,5,5 Reps
Barbell Incline Bench Press
7 Sets x 30,5,5,5,5,5,5 Reps
Dumbbell Fly
7 Sets x 30,5,5,5,5,5,5 Reps
Dumbbell Pullover
7 Sets x 30,5,5,5,5,5,5 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Row
7 Sets x 30,5,5,5,5,5,5 Reps
Cable Seated Row
7 Sets x 30,5,5,5,5,5,5 Reps
Hanging Leg Raise
5 Sets x 25 Reps
Any
P2W2-M/Th-STRIP-Chest/Back/Abs
Est. 84 min
8 exercises
Barbell Incline Bench Press
10 Sets x 4,4,4,4,4,4,4,4,4,100 Reps
Barbell Bench Press
5 Sets x 6 Reps
Dumbbell Fly
5 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
Chin-Up with Knee Raise
1 Set x 50 Reps
Dumbbell Bent-Over Row
8 Sets x 8 Reps
Cable Seated Row
8 Sets x 8 Reps
Hanging Leg Raise
5 Sets x 25 Reps
Any
P1W2-M/Th-StripBench-Chest/Back/Abs
Est. 57 min
8 exercises
Barbell Bench Press
6 Sets x 30,8,6,4,2,100 Reps
Barbell Incline Bench Press
5 Sets x 30,8,6,4,2 Reps
Dumbbell Fly
5 Sets x 30,8,6,4,2 Reps
Dumbbell Pullover
5 Sets x 30,8,6,4,2 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 30,8,6,4,2 Reps
Cable Seated Row
5 Sets x 30,8,6,4,2 Reps
Hanging Leg Raise
5 Sets x 25 Reps
Any
P2W1&W4-M/Th-Chest/Back/Abs
Est. 87 min
8 exercises
Barbell Incline Bench Press
10 Sets x 4 Reps
Barbell Bench Press
5 Sets x 6 Reps
Dumbbell Fly
5 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
Chin-Up with Knee Raise
1 Set x 50 Reps
Barbell Bent-Over Row
8 Sets x 8 Reps
Dumbbell Bent-Over Row
8 Sets x 8 Reps
Hanging Leg Raise
5 Sets x 25 Reps
Any
P1W1-M/Th-Chest/Back/Abs
Est. 56 min
8 exercises
Barbell Bench Press
5 Sets x 30,12,10,8,6 Reps
Barbell Incline Bench Press
5 Sets x 30,12,10,8,6 Reps
Dumbbell Fly
5 Sets x 30,12,10,8,6 Reps
Dumbbell Pullover
5 Sets x 30,12,10,8,6 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 30,12,10,8,6 Reps
Dumbbell Bent-Over Row
5 Sets x 30,12,10,8,6 Reps
Hanging Leg Raise
5 Sets x 25 Reps
Any
P1W4-M/Th-MAX-Chest/Back/Abs
Est. 50 min
8 exercises
Barbell Bench Press
4 Sets x 20,15,12,1 Reps
Barbell Incline Bench Press
4 Sets x 20,15,12,1 Reps
Dumbbell Fly
3 Sets x 20,15,12 Reps
Dumbbell Pullover
3 Sets x 20,15,12 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 20,15,12 Reps
Dumbbell Bent-Over Row
5 Sets x 20,15,12,12,12 Reps
Hanging Leg Raise
5 Sets x 25 Reps
