Arnold’s Blueprint is a distillation of the training style that elevated Arnold from Mr. Teen Europe to Mr. Universe and then Mr. Olympia. But back then, as George Butler and Charles Gaines noted in the book ”Pumping Iron,” he was one of only two full-time bodybuilders without a day job, even among the elite competitors. This meant he could find the time to work out for 3-4 hours every day. We understand if you can’t.

The workouts in Arnold’s Blueprint are designed to be performed in a single, time-efficient session. If you’re struggling to find time to fit it in, consider trying early-morning workouts—the earlier the better. Arnold has said that his best workouts were always in the morning, and he admired those who were able to get up even earlier than him.

”When Franco [Columbu] and I got to the gym at 7 a.m., we would frequently see lawyers, accountants, teachers, and others with a full work schedule just finishing their training and hitting the showers before going to their jobs,” he wrote in The Encyclopedia of Modern Bodybuilding. ”This showed a lot of dedication on their part, but it’s this kind of dedication that yields the best results.”

If that’s still not enough time to fit in all the sets on a busy day like today, consider moving some of the movements, like calf or ab work, to an evening workout. These ”double-split” days were one important way that Arnold balanced his life with training, ensuring that no particular body part got left behind.

1

CLEAN AND PRESS

5 sets of 25 reps, 45 seconds rest

Clean and Press
Clean and Press

SUPERSET

2

STANDING DUMBBELL PRESS

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest

Standing Dumbbell Press
Standing Dumbbell Press

FRONT DUMBBELL RAISE

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest

Front Dumbbell Raise
Front Dumbbell Raise

SUPERSET

3

SIDE LATERAL RAISE

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest

Side Lateral Raise
Side Lateral Raise

UPRIGHT BARBELL ROW

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest

Upright Barbell Row
Upright Barbell Row

4

BARBELL CURL

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest

Barbell Curl
Barbell Curl

SUPERSET

5

INCLINE DUMBBELL CURL

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest

Incline Dumbbell Curl
Incline Dumbbell Curl

CONCENTRATION CURLS

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest

Concentration Curls
Concentration Curls

6

CLOSE-GRIP BARBELL BENCH PRESS

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest

Close-Grip Barbell Bench Press
Close-Grip Barbell Bench Press

SUPERSET

7

LYING TRICEPS PRESS

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest

Lying Triceps Press
Lying Triceps Press

DUMBBELL ONE-ARM TRICEPS EXTENSION

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest

Dumbbell One-Arm Triceps Extension
Dumbbell One-Arm Triceps Extension

SUPERSET

8

PALMS-UP BARBELL WRIST CURL OVER A BENCH

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest

Palms-Up Barbell Wrist Curl Over A Bench
Palms-Up Barbell Wrist Curl Over A Bench

PALMS-DOWN WRIST CURL OVER A BENCH

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest

Palms-Down Wrist Curl Over A Bench
Palms-Down Wrist Curl Over A Bench

9

DECLINE CRUNCH

5 sets of 25 reps, 45 seconds rest

Decline Crunch
Decline Crunch

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