Arbold Blueprint
Bulking
Advanced
Machine strength
Plan Details
The Arbold Blueprint routine is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest 2
Est. 100 min
24 exercises
Push-Up
2 Sets x 12 Reps
Incline Push-Up Wide
2 Sets x 12 Reps
Incline Push-Up Medium
2 Sets x 12 Reps
Reverse Incline Push-Up
2 Sets x 12 Reps
Incline Push-Up Close-Grip
2 Sets x 12 Reps
Machine Fly
2 Sets x 20 Reps
Isometric Wipers
2 Sets x 8 Reps
Clock Push-Ups
2 Sets x 8 Reps
Dumbbell Bench Press
1 Set x 7 Reps
Dumbbell Bench Press
1 Set x 9 Reps
Dumbbell Bench Press
1 Set x 11 Reps
Dumbbell Bench Press
1 Set x 13 Reps
Dumbbell Fly
1 Set x 10 Reps
Cable Incline Press
10 Sets x 10 Reps
Cable One-Arm Crossover
2 Sets x 20 Reps
Cable Cross-Over
2 Sets x 20 Reps
Cable Iron Cross
2 Sets x 20 Reps
Smith Machine Decline Bench Press
2 Sets x 20 Reps
Smith Machine Decline Bench Press
2 Sets x 20 Reps
Reverse Incline Push-Up
2 Sets x 10 Reps
Dumbbell Pullover
2 Sets x 20 Reps
Close-Grip Dumbbell Press
2 Sets x 20 Reps
Cable Lower Chest Raise
2 Sets x 20 Reps
3x4 Abs
3 Sets
Day 1
Chest
Est. 69 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Chest Dip
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Day 2
Back
Est. 71 min
12 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Wide Grip Cable Seated Row
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Day 2
Back 2
Est. 70 min
13 exercises
Pull-Up
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 20 Reps
Kneeling High Pulley Row
2 Sets x 20 Reps
T Bar Row
2 Sets x 20 Reps
One-Arm Long Bar Row
2 Sets x 15 Reps
Barbell Rollout
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Kneeling High Pulley Row
2 Sets x 20 Reps
Barbell Bent-Over Row
2 Sets x 20 Reps
Shotgun Row
2 Sets x 20 Reps
Machine Inverted Row
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 20 Reps
Running
1 Set
Day 3
Shoulders
Est. 43 min
7 exercises
Smith Machine Shrug
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Day 4
Arms
Est. 80 min
12 exercises
Weighted Tricep Dips
3 Sets x 5 Reps
Weighted Chin Ups
3 Sets x 5 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Spider Curl
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Close-Grip Dumbbell Push-Up
3 Sets x 15 Reps
Cable One-Arm High Curl
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 15 Reps
Day 5
Legs
Est. 64 min
8 exercises
Smith Machine Chair Squat
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Barbell Squat
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Barbell Lunge
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Seated Calf Raise
8 Sets x 12 Reps
