jcolson

Feb 22nd 2018

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Arnold Blueprint to Mass

DOWNLOADS/VIEWS: 53/4151

RATING: 90 (FROM 1 JEFIT MEMBERS)

5 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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 youâ€™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 youâ€™re unloading the weights. This was a very effective way to vary things, and
itâ€™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 youâ€™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)

P1W1-Shoulders/Arms/Forearms/Abs 15 exercises, 1 hr 36 mins

	5x5 reps	rest: 45s
Dumbbell Shoulder Press	5x30,12,10,8,6 reps	rest: 45s
Dumbbell One-Arm Front Raise	5x30,12,10,8,6 reps	rest: 45s
Dumbbell Lateral Raise	5x30,12,10,8,6 reps	rest: 45s
Barbell Upright Row	5x30,12,10,8,6 reps	rest: 45s
Barbell Curl	5x30,12,10,8,6 reps	rest: 45s
Dumbbell Incline Curl	5x30,12,10,8,6 reps	rest: 45s
Dumbbell Concentration Curl	5x30,12,10,8,6 reps	rest: 45s
Barbell Bench Press (Close Grip)	5x30,12,10,8,6 reps	rest: 45s
Barbell Tricep Press (Supine)	5x30,12,10,8,6 reps	rest: 45s
Dumbbell Seated One-Arm Tricep Extension	5x30,12,10,8,6 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Up)	5x30,12,10,8,6 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Down)	5x30,12,10,8,6 reps	rest: 45s
Decline Crunch	5x25 reps	rest: 45s
Cable Rope Overhead Tricep Extension	5x8 reps	rest: 45s

P1W2-Shoulders/Arms/Forearms/Abs 14 exercises, 1 hr 33 mins

	5x5 reps	rest: 45s
Dumbbell Shoulder Press	5x30,8,6,4,2 reps	rest: 45s
Dumbbell One-Arm Front Raise	5x30,8,6,4,2 reps	rest: 45s
Dumbbell Lateral Raise	5x30,8,6,4,2 reps	rest: 45s
Barbell Upright Row	5x30,8,6,4,2 reps	rest: 45s
Barbell Curl	12x10,10,1,2,3,4,5,6,7,8,9,10 reps	rest: 45s
Dumbbell Incline Curl	5x30,8,6,4,2 reps	rest: 45s
Dumbbell Concentration Curl	5x30,8,6,4,2 reps	rest: 45s
Barbell Bench Press (Close Grip)	5x30,8,6,4,2 reps	rest: 45s
Barbell Tricep Press (Supine)	5x30,8,6,4,2 reps	rest: 45s
Dumbbell Seated One-Arm Tricep Extension	5x30,8,6,4,2 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Up)	5x30,8,6,4,2 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Down)	5x30,8,6,4,2 reps	rest: 45s
Decline Crunch	5x25 reps	rest: 45s

P1W3-Shoulders/Arms/Forearms/Abs 14 exercises, 1 hr 52 mins

	5x5 reps	rest: 45s
Dumbbell Shoulder Press	7x30,5,5,5,5,5,5 reps	rest: 45s
Dumbbell One-Arm Front Raise	7x30,5,5,5,5,5,5 reps	rest: 45s
Dumbbell Lateral Raise	7x30,5,5,5,5,5,5 reps	rest: 45s
Barbell Upright Row	7x30,5,5,5,5,5,5 reps	rest: 45s
Barbell Curl	12x10,10,1,2,3,4,5,6,7,8,9,10 reps	rest: 45s
Dumbbell Incline Curl	7x30,5,5,5,5,5,5 reps	rest: 45s
Dumbbell Concentration Curl	7x30,5,5,5,5,5,5 reps	rest: 45s
Barbell Bench Press (Close Grip)	7x30,5,5,5,5,5,5 reps	rest: 45s
Barbell Tricep Press (Supine)	7x30,5,5,5,5,5,5 reps	rest: 45s
Dumbbell Seated One-Arm Tricep Extension	7x30,5,5,5,5,5,5 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Up)	7x30,5,5,5,5,5,5 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Down)	7x30,5,5,5,5,5,5 reps	rest: 45s
Decline Crunch	5x25 reps	rest: 45s

P1W4-Shoulders/Arms/Forearms/Abs 15 exercises, 1 hr 26 mins

	5x5 reps	rest: 45s
Dumbbell Shoulder Press	4x20,15,12,10 reps	rest: 45s
Dumbbell One-Arm Front Raise	4x20,15,12,10 reps	rest: 45s
Dumbbell Lateral Raise	4x20,15,12,10 reps	rest: 45s
Barbell Upright Row	4x20,15,12,10 reps	rest: 45s
Barbell Curl	4x20,15,12,10 reps	rest: 45s
Dumbbell Incline Curl	4x20,15,12,10 reps	rest: 45s
Dumbbell Concentration Curl	4x20,15,12,10 reps	rest: 45s
Barbell Bench Press (Close Grip)	4x20,15,12,10 reps	rest: 45s
Barbell Tricep Press (Supine)	4x20,15,12,10 reps	rest: 45s
Dumbbell Seated One-Arm Tricep Extension	4x20,15,12,10 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Up)	4x20,15,12,10 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Down)	4x20,15,12,10 reps	rest: 45s
Decline Crunch	5x25 reps	rest: 45s
Cable Rope Overhead Tricep Extension	5x8 reps	rest: 45s

P1-Lower Back/Legs/Abs 9 exercises, 59 mins

Barbell Squat	5x8,12 reps	rest: 45s
Barbell Stiff-Leg Deadlift	5x8,12 reps	rest: 45s
Barbell Good Morning	5x8,12 reps	rest: 45s
Barbell Lunge	5x8,12 reps	rest: 45s
Machine Leg Extension	5x8,12 reps	rest: 45s
Machine Leg Curl (Prone)	5x8,12 reps	rest: 45s
Barbell Standing Calf Raise	5x8,12 reps	rest: 45s
Cable Kneeling Crunch	5x25 reps	rest: 45s
Barbell Seated Calf Raise	5x8,12 reps	rest: 45s

P2-Lower Back/Legs/Abs 8 exercises, 1 hr 56 mins

Barbell Squat	8x8 reps	rest: 45s
Barbell Stiff-Leg Deadlift	6x6 reps	rest: 45s
Barbell Good Morning	5x5 reps	rest: 45s
Barbell Lunge	4x4 reps	rest: 45s
Machine Leg Extension	10x20 reps	rest: 45s
Machine Leg Curl (Prone)	10x20 reps	rest: 45s
Barbell Standing Calf Raise	10x10 reps	rest: 45s
Cable Kneeling Crunch	5x25 reps	rest: 45s

P1W1-Shoulders/Arms/Forearms/Abs V2 14 exercises, 1 hr 28 mins

Dumbbell Seated Arnold Press	5x5 reps	rest: 45s
Barbell Push Press Behind the Neck	5x30,12,10,8,6 reps	rest: 45s
Dumbbell One-Arm Front Raise	5x30,12,10,8,6 reps	rest: 45s
Dumbbell Reverse Fly	5x30,12,10,8,6 reps	rest: 45s
Barbell Upright Row	5x30,12,10,8,6 reps	rest: 45s
Barbell Curl	5x30,12,10,8,6 reps	rest: 45s
Dumbbell Incline Curl	5x30,12,10,8,6 reps	rest: 45s
Dumbbell Concentration Curl	5x30,12,10,8,6 reps	rest: 45s
Barbell Bench Press (Close Grip)	5x30,12,10,8,6 reps	rest: 45s
Cable Shoulder Extension	5x30,12,10,8,6 reps	rest: 45s
Dumbbell Seated One-Arm Tricep Extension	5x30,12,10,8,6 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Up)	5x30,12,10,8,6 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Down)	5x30,12,10,8,6 reps	rest: 45s
Decline Crunch	5x25 reps	rest: 45s

P1W2-Shoulders/Arms/Forearms/Abs V2 14 exercises, 1 hr 34 mins

Dumbbell Seated Arnold Press	5x5 reps	rest: 45s
Barbell Push Press Behind the Neck	5x30,8,6,4,2 reps	rest: 45s
Dumbbell One-Arm Front Raise	5x30,8,6,4,2 reps	rest: 45s
Dumbbell Reverse Fly	5x30,8,6,4,2 reps	rest: 45s
Barbell Upright Row	5x30,8,6,4,2 reps	rest: 45s
Barbell Curl	12x10,10,1,2,3,4,5,6,7,8,9,10 reps	rest: 45s
Dumbbell Incline Curl	5x30,8,6,4,2 reps	rest: 45s
Dumbbell Concentration Curl	5x30,8,6,4,2 reps	rest: 45s
Barbell Bench Press (Close Grip)	5x30,8,6,4,2 reps	rest: 45s
Cable Shoulder Extension	5x30,8,6,4,2 reps	rest: 45s
Dumbbell Seated One-Arm Tricep Extension	5x30,8,6,4,2 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Up)	5x30,8,6,4,2 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Down)	5x30,8,6,4,2 reps	rest: 45s
Decline Crunch	5x25 reps	rest: 45s

P1W3-Shoulders/Arms/Forearms/Abs V2 14 exercises, 1 hr 53 mins

Dumbbell Seated Arnold Press	5x5 reps	rest: 45s
Barbell Push Press Behind the Neck	7x30,5,5,5,5,5,5 reps	rest: 45s
Dumbbell One-Arm Front Raise	7x30,5,5,5,5,5,5 reps	rest: 45s
Dumbbell Reverse Fly	7x30,5,5,5,5,5,5 reps	rest: 45s
Barbell Upright Row	7x30,5,5,5,5,5,5 reps	rest: 45s
Barbell Curl	12x10,10,1,2,3,4,5,6,7,8,9,10 reps	rest: 45s
Dumbbell Incline Curl	7x30,5,5,5,5,5,5 reps	rest: 45s
Dumbbell Concentration Curl	7x30,5,5,5,5,5,5 reps	rest: 45s
Barbell Bench Press (Close Grip)	7x30,5,5,5,5,5,5 reps	rest: 45s
Cable Shoulder Extension	7x30,5,5,5,5,5,5 reps	rest: 45s
Dumbbell Seated One-Arm Tricep Extension	7x30,5,5,5,5,5,5 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Up)	7x30,5,5,5,5,5,5 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Down)	7x30,5,5,5,5,5,5 reps	rest: 45s
Decline Crunch	5x25 reps	rest: 45s

P1W4-Shoulders/Arms/Forearms/Abs V2 14 exercises, 1 hr 18 mins

Dumbbell Seated Arnold Press	5x5 reps	rest: 45s
Barbell Push Press Behind the Neck	4x20,15,12,10 reps	rest: 45s
Dumbbell One-Arm Front Raise	4x20,15,12,10 reps	rest: 45s
Dumbbell Reverse Fly	4x20,15,12,10 reps	rest: 45s
Barbell Upright Row	4x20,15,12,10 reps	rest: 45s
Barbell Curl	4x20,15,12,10 reps	rest: 45s
Dumbbell Incline Curl	4x20,15,12,10 reps	rest: 45s
Dumbbell Concentration Curl	4x20,15,12,10 reps	rest: 45s
Barbell Bench Press (Close Grip)	4x20,15,12,10 reps	rest: 45s
Cable Shoulder Extension	4x20,15,12,10 reps	rest: 45s
Dumbbell Seated One-Arm Tricep Extension	4x20,15,12,10 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Up)	4x20,15,12,10 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Down)	4x20,15,12,10 reps	rest: 45s
Decline Crunch	5x25 reps	rest: 45s

P1-Lower Back/Legs/Abs V2 9 exercises, 58 mins

Barbell Front Squat	5x8,12 reps	rest: 45s
Barbell Deadlift	3x8,12 reps	rest: 45s
Barbell Good Morning	5x8,12 reps	rest: 45s
Barbell Lunge	5x8,12 reps	rest: 45s
Machine Leg Extension	5x8,12 reps	rest: 45s
Machine Leg Curl (Prone)	5x8,12 reps	rest: 45s
Barbell Standing Calf Raise	5x8,12 reps	rest: 45s
Barbell Seated Calf Raise	5x8,12 reps	rest: 45s
Cable Kneeling Crunch	5x25 reps	rest: 45s

P2-Lower Back/Legs/Abs V2 8 exercises, 1 hr 52 mins

Barbell Front Squat	8x8 reps	rest: 45s
Barbell Deadlift	3x5 reps	rest: 45s
Barbell Good Morning	5x5 reps	rest: 45s
Barbell Lunge	4x4 reps	rest: 45s
Machine Leg Extension	10x20 reps	rest: 45s
Machine Leg Curl (Prone)	10x20 reps	rest: 45s
Barbell Standing Calf Raise	10x10 reps	rest: 45s
Cable Kneeling Crunch	5x25 reps	rest: 45s

P1W1-M/Th-Chest/Back/Abs 8 exercises, 55 mins

Barbell Bench Press	5x30,12,10,8,6 reps	rest: 45s
Barbell Incline Bench Press	5x30,12,10,8,6 reps	rest: 45s
Dumbbell Fly	5x30,12,10,8,6 reps	rest: 45s
Dumbbell Pullover	5x30,12,10,8,6 reps	rest: 45s
Chin-Up	4x10 reps	rest: 45s
Barbell Bent-Over Row	5x30,12,10,8,6 reps	rest: 45s
Dumbbell Bent-Over Row	5x30,12,10,8,6 reps	rest: 45s
Hanging Leg Raise	5x25 reps	rest: 45s

P1W2-M/Th-StripBench-Chest/Back/Abs 8 exercises, 56 mins

Barbell Bench Press	6x30,8,6,4,2,100 reps	rest: 45s
Barbell Incline Bench Press	5x30,8,6,4,2 reps	rest: 45s
Dumbbell Fly	5x30,8,6,4,2 reps	rest: 45s
Dumbbell Pullover	5x30,8,6,4,2 reps	rest: 45s
Chin-Up	4x10 reps	rest: 45s
Barbell Bent-Over Row	5x30,8,6,4,2 reps	rest: 45s
Cable Seated Row	5x30,8,6,4,2 reps	rest: 45s
Hanging Leg Raise	5x25 reps	rest: 45s

P1W3-M/Th-Chest/Back/Abs 8 exercises, 1 hr 7 mins

Barbell Bench Press	7x30,5,5,5,5,5,5 reps	rest: 45s
Barbell Incline Bench Press	7x30,5,5,5,5,5,5 reps	rest: 45s
Dumbbell Fly	7x30,5,5,5,5,5,5 reps	rest: 45s
Dumbbell Pullover	7x30,5,5,5,5,5,5 reps	rest: 45s
Chin-Up	4x10 reps	rest: 45s
Dumbbell Bent-Over Row	7x30,5,5,5,5,5,5 reps	rest: 60s
Cable Seated Row	7x30,5,5,5,5,5,5 reps	rest: 45s
Hanging Leg Raise	5x25 reps	rest: 45s

P1W4-M/Th-MAX-Chest/Back/Abs 8 exercises, 49 mins

Barbell Bench Press	4x20,15,12,1 reps	rest: 45s
Barbell Incline Bench Press	4x20,15,12,1 reps	rest: 45s
Dumbbell Fly	3x20,15,12 reps	rest: 45s
Dumbbell Pullover	3x20,15,12 reps	rest: 60s
Chin-Up	4x10 reps	rest: 45s
Barbell Bent-Over Row	3x20,15,12 reps	rest: 45s
Dumbbell Bent-Over Row	5x20,15,12 reps	rest: 45s
Hanging Leg Raise	5x25 reps	rest: 45s

P2W1&W4-M/Th-Chest/Back/Abs 8 exercises, 1 hr 27 mins

Barbell Incline Bench Press	10x4 reps	rest: 45s
Barbell Bench Press	5x6 reps	rest: 45s
Dumbbell Fly	5x12 reps	rest: 45s
Cable Cross-Over	5x12 reps	rest: 45s
Chin-Up	1x50 reps	rest: 45s
Barbell Bent-Over Row	8x8 reps	rest: 45s
Dumbbell Bent-Over Row	8x8 reps	rest: 45s
Hanging Leg Raise	5x25 reps	rest: 45s

P2W2-M/Th-STRIP-Chest/Back/Abs 8 exercises, 1 hr 23 mins

Barbell Incline Bench Press	10x4,4,4,4,4,4,4,4,4,100 reps	rest: 45s
Barbell Bench Press	5x6 reps	rest: 45s
Dumbbell Fly	5x12 reps	rest: 45s
Cable Cross-Over	5x12 reps	rest: 45s
Chin-Up	1x50 reps	rest: 45s
Dumbbell Bent-Over Row	8x8 reps	rest: 45s
Cable Seated Row	8x8 reps	rest: 45s
Hanging Leg Raise	5x25 reps	rest: 45s

P2W3-M/Th-Chest/Back/Abs 8 exercises, 1 hr 26 mins

Barbell Incline Bench Press	10x4 reps	rest: 45s
Barbell Bench Press	5x6 reps	rest: 45s
Dumbbell Fly	5x12 reps	rest: 45s
Cable Cross-Over	5x12 reps	rest: 45s
Chin-Up	1x50 reps	rest: 45s
Dumbbell Bent-Over Row	8x8 reps	rest: 45s
Cable Seated Row	8x8 reps	rest: 45s
Hanging Leg Raise	5x25 reps	rest: 45s