Store Training Find A Plan Nutrition Community United States

FREE SHIPPING on orders over $49 Details

Mass Day 1
Chest And Back

Arnold Schwarzenegger Blueprint Trainer

Day 1
By Bodybuilding.com

Last updated: Sep 06, 2016

Step back to bodybuilding's golden days and begin the journey to your ultimate physique!

Quick Navigation

Main | Next

Imagine yourself in Gold's Gym in Venice, California, in 1968. It's a sunlit room lined with
bricks and packed with well-loved benches, dumbbells, and barbells all being put to use.
Everywhere you look, you see broad shoulders, narrow waists, and massive arms. But your
eye keeps returning to one tall, mop-headed young guy as he does heavy dumbbell pull-overs
barefoot on a bench. You nudge the blond bodybuilder to your left and ask who that is.

"Arnold? He's the big kid with muscles and an odd accent from Europe," he says. "He won
bodybuilding contests over there—Germany, I think—and dresses funny. Looks like he
learned to lift at Camp Munich."
This is where it all started. It doesn't look like much, but the greatest bodybuilders of all time walked
through these doors.

That's how Dave Draper recalled his early perception of Arnold in an interview with
Bodybuilding.com in 2008. But all ribbing aside, he and the other Venice Beach boys knew
even then that Arnold was on a trajectory all his own.

"We liked him, helped him, taught him by not teaching him, and watched him grow and
grow," Draper recalled. "The rumble you heard in the background was bodybuilding in its
early stages of take-off. Five, Four, Three, Two, One..."

Now it's your turn to take off. Over the next eight weeks, you're going to train and eat like
Arnold in the days when he was forging the physique that introduced bodybuilding to the
mainstream. But that's not all. You're going to steep yourself in his legend, in the form of
stories, videos, and lore from Arnold and the training partners who knew him best. If you
think Arnold's Blueprint is just an arrangement of reps and sets, you need a lesson in what
truly made him the greatest of all time.
These are the men who came first. You are up next.

Chest, Back and Abs

Barbell Bench Press - Medium Grip

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

2

Barbell Incline Bench Press Medium-Grip

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

Superset
3

Dumbbell Flyes

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

Dumbbell Pull-Over

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

Chin-Up (wide-grip)

4 sets to failure, 45 seconds rest

Superset
5

Bent Over Barbell Row

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

Bent Over Two-Dumbbell Row

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

6

Hanging Leg Raise

5 sets of 25 reps, 45 seconds rest

Build Your Legacy

Build quality muscle with this multivitamin, pre-workout, nighttime recovery, creatine, and
protein combo!

Go Now!

Main | Next

About The Author

Contributing Writer

Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique
athletes in the world today.

View All Articles By This Author

AddThis Sharing Buttons

Share to Facebook64Share to TwitterShare to Pinterest4Share to More4.4K

Rate This Article

6.7
Out of 10

Good

376 Ratings

Recommended Articles

Kandace Hudspeth: What's In Your Fridge?

This Teen Followed Her Mom's Example To Get Strong!

5 Lessons From An Unlikely Pro Bodybuilder

3 Ways To Keep Bones Strong For Life

Introducing the Talented Laurence Guzzetti

It's Time For Bodybuilding And CrossFit To Make Peace

376 comments

Log in to comment

Please keep comments positive and constructive.

Help the community by reporting inappropriate comments. Inappropriate comments may be

reported and/or removed.
Comments

levyschultz (Levi Schultz)

Fyi - this can be considered advanced training. Not meant for a beginner to complete every
rep. But to build a base in your training pyramid. You need low weight, high reps. This is
bodybuilding, not power lifting our Olympic lifting. This is one of the best workout, schedule,
diet routines I have come across. But in all due respect, if you research the history of Arnold
in his bodybuilding golden years. He was the first and one of the only bodybuilders, who were
being paid to train at the time. He worked construction, went to business college, acting
classes, and lifted twice per day, six days a week. He did a double split routine. He would
train five hours a day. But split his workout time between morning and nights. To do this in
one sitting for a normal 9/5 person, limited on time, should expect different results. This is a
great program, but difficult. Pace your self. Vary the poundage and intensity. Work your way
up over the eight weeks. I hope this helps. Stay strong, eat smart.

2 days ago

PanosZag

Great workout. Gained 5 kg of mass, and it was pretty lean too. Got injured on the final week
doing squats though...

April 22nd, 2017

humado (Hamza)

I tried my best but couldn't complete the workout (No energy left). May be because it was
first day and my diet wasn't on point.

But still full ready for tommorow. Wish me luck

March 20th, 2017

Mannytootrill (Manuel Ramos)

Good luck brother

March 26th, 2017

dingermachine (Antonio Stewart)

How much weight do you guys warm up with for the first 30 reps? Just wondering how light I
should go.

March 17th, 2017

Cyron030 (shadow030)

For me I just use the bar

March 23rd, 2017

Cyron030 (shadow030)

I use only the bar

March 23rd, 2017

TaYlor1985

The only problem I've noticed with these plans is they are WAY too long. I am not sure about
everyone else but I do not have an hr plus everyday in the gym. Just finished Modern
Physique and really liked it any other recommendations on shorter but beneficial plans
March 7th, 2017

danieltin (Dan)

You might try supersetting chest/back and arms days. That will undermine the mass gains a
little, but shorten your session a bit.

April 27th, 2017

giovannigavino

5 reps is too much! what about?

February 26th, 2017

lihaamps (sander)

Is it okay to use lat pull-down as alternative to chin ups as I'm having trouble to get more than
5 reps after first two sets

February 17th, 2017

gabzoog (Gabriel Dulong)

u should put the thing to helps. keep practice your chin ups with a machine..

February 20th, 2017

Dangermass (Dale mass)

Hey, here's how i'd say do it..... Do as many chins as you can, but SUPERSET it with the lat
pull down, therefore you'll be maximising your chin gains, and you are are still getting a good
amount of reps in :)

February 26th, 2017

FHarris44 (Frank)

I liked this routine. I was not able to complete the entire routine. I knew it was going to be
hard. But I had to sacrifice my ego and save myself from injury. I lowered the weight to reach
the max. next week ill increase the weight by 10 or 15% I dont want it to be easy. I was sore
for 3 days.

February 10th, 2017

dcasanares (Derek Casanares)

LOL - yes it's made for men - LOL

March 11th, 2017

uroboro

Rookie mistake. Went all out and after the fourth day, this program sent me to the ER. I was
diagnosed with rhabdomyolysis. Just some tips so this doesn't happen to you. Don't overexert
your muscles. Drink plenty of fluids. Warm up. Stretch.

February 1st, 2017

FHarris44 (Frank)

I am glad I didn't push it to hard. This is a tough routine

February 10th, 2017

dowork94 (btc)

You okay? Rhabdomyolysis is pretty serious...almost had it myself.

March 9th, 2017

artyom103 (Artyom Kononenko)

Should the weight be the same for all sets for bench? I cant do 30 reps with the weight i can
rep for 12,10,8,6. Does anyone know what i mean?

January 31st, 2017

uroboro

No. The 30 reps should be done using light weight. The purpose is to warm up the muscles.
Then you gradually increase the weight if possible after each set.

February 1st, 2017

Botts1986 (Aaron Botts)

So How Many Days a week do you do this ? and how many days of rest ?

January 13th, 2017

AlecBergeson (alec bergeson)

It's 6 days on, with 1 day rest.

January 13th, 2017

uroboro

I'm confused about the 30 reps part. Is it 30 reps to warm up once and then 5 sets of 12, 10, 8,
6 or 5 sets of 30,12, 10, 8, 6?

January 12th, 2017

uroboro

After reading the comments, I think I got it.

1st set: 30 reps (rest) 2nd set: 12 reps (rest) 3rd set: 10 reps (rest) 4th set: 8 reps (rest) 5th set:
6 reps (rest)

Correct me if I'm wrong. Looking to start on Monday.

January 12th, 2017

AlecBergeson (alec bergeson)

You nailed it. First set is 30, followed by 12, then 10, then 8, then 6.

January 13th, 2017

Steinlarger

Just to confirm, we do this ratio 5 times.. 1st set through to 5th set? or 1st set through to 5th
set, then move onto next exercise?

February 20th, 2017

vas2015 (Srinivas)

Only one rest day a week?. Where is the time to recover?

January 11th, 2017

kevincastonguay (Kevin Castonguay)

REST?... recover between reps!

March 18th, 2017

RichardJarvi (Richard-Erik J�rvi)

Where is the tab to add this program to Bodyspace?

December 14th, 2016

Horfak (marko kolarek)

There is no way in hell arnold did 45 seconds of rest beetween sets ..... no F*ing way .... If I
do remmember from watching pumping iron , the guys were training /talking/posing together
so there is no time for that If He followed 45 second rest period .

December 12th, 2016

AnthonyThamas (Anthony Thamas)

That was all for the movie. Watch Arnold's videos where he is actually in the gym training.
January 2nd, 2017

FourGirlsDad (Rhett Fendley )

Am I missing an app, or do you have to go to the website everyday

November 27th, 2016

Soldierofsin (Richard)

There is a Bodyspace App. You can find this on there and track your workout as well.

November 29th, 2016

AmrZakaria87 (Amr Zakaria)

I have one doubt, for any superset Lets say: chest dumbbell flyes and pull-over as per the plan
for each exercise it should be 5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest so i will merge
between both exercises at the same time or what? e.g. for the first set 15 reps of dumbbell
flyes and 15 reps of pull-over

November 24th, 2016

emeralddragon

nice try:) no it means 30 flys then 30 pull overs then your rest period

December 2nd, 2016

jewls1969
Great foundation workout to build upon. Incorporate/substitute exercises that fit you and
follow this workouts path and see big time growth. I love them supersets.

November 22nd, 2016

ZovinDavid (Zovin David)

About 12, 10, 8, 6 reps It means I lift from lighter to heavier weight or the opposite?Should
the last one be heaviest? Example : 12reps = 10lbs, 10reps = 20lbs, 8reps = 30lbs, 6reps =
40lbs?

October 21st, 2016

stonecold619 (Abdul)

The point here is to fail at 12,10,8,6 reps.. so yes pick up the weights accordingly so you fail
at that rep range on every set

October 22nd, 2016

Mike1101322

On the working sets 12,10,8 and 6 do you use the same weight for all sets?

October 20th, 2016

TWR3CKS2000 (Trey IG: @raise_the_bar_fitness)

no, use the weight that gets you to those reps. each set add weight to bring the reps down.
hope that helps

October 20th, 2016

stonecold619 (Abdul)

Like Trey said.. you need to fail at every set.. so you may have to add more resistance to fail
at lower reps :)

October 22nd, 2016

ptadlock (Johnathan Parker Tadlock)

Does it mean 5 sets of 30, 5 sets of 12, 5 sets of 10 and so on???? or just 1x30, 1x12,
1x10.......???????????

October 17th, 2016

jermoids (jeremy)

No, 5 sets. 1x30, 1x12, 1x10, 1x8 and 1x6 with 45 second breaks between sets.

October 18th, 2016

garrion

The 30 is a very light weight to just warm up the muscle/s I tend to just do 20

October 18th, 2016

garrion

Did this programme last year

I turned 60 this year and provided you have done weight lifting before and not a complete
novice this programme is one of the best I've come across in my 7 years of coming back to
fitness and training after many many years of none

October 17th, 2016

garrion

If anyone's interested in my daily results let me know and ill send you a link to my daily result
page

October 17th, 2016

dooley417 (Tim IG: dooleyfitness and Kik: dooley417)

I'd love to talk to you about this!

November 30th, 2016

alkeaton (AlJ)

I will stretch this Program to 16 weeks. Here is my game plan... I will do the day one, two and
three on mo, we, fr. On Tuesday and Thursday i will do cardio or hit a crossfit clas... I think it
could work well... Tomorrow is day one

September 24th, 2016

Jsylvain97 (Justin Sylvain)

You posted this a while about but how did it go doing it was the cardio days?

January 11th, 2017

lfrmoore

I'm 6'2" and 257. With a calorie deficit will I thin out if I don't follow a bulking diet? I do jiu
jitsu at night too so I'd get cardio in most days.

September 23rd, 2016

surajsivadas

Hey so what about cardio or hiit? When to include that? cant workout more than 1.5 hrs a day

September 15th, 2016

garrion

doing this again for 4 weeks pr hols.. Did it all last year and got fantastic gains

I do wonder about the bent over bb row and bent over db row as a superset together though ?

September 5th, 2016

Medfit15 (Mohammed Elatrouss)

try bent over bb row with seated cable row.that wat i did.

September 5th, 2016

Dizzydelli (Lori Daleesa Weary)

I wonderend too but then I did it and it was fine. Seems like pretty much the same
exercise...however, your hands are in a different angle, so it does change it up a bit.

September 6th, 2016

derreckbrown (Derreck Brown)

Second time completed this program within last 17 weeks I have done this twice with one
week break in between, its been phenomenal. At 36 I have challenged my body. Its been
pulled, pushed, stretched, broken and rebuilt. My shoulders, oh my shoulders have they
grown, my pecs, my calves, quads. I can see the body i never imagined I can ever have. I have
tremendous respect for Arnold and I'm sure I'm just one of the millions. His passion drive and
training methods they are unbeatable. 10 minutes into these workouts you can feel every rep, I
now understand what pump means and the control whether over db or bb has improved
immensely.

August 14th, 2016

Balleralert

If you just started lifting weights, don't give up! A lot of people give up because they don't see
results fast enough. It's gonna take a couple of months before you do! But that's part of the
game. That's why so many people aren't fit because they don't have enough patience. Keep
going , believe in your self and time will go by fast. Meaning once you see your progress
you'll be motivated and keep going. Products I recommend are Jym protien , amino-x
creatine. And casein I use muscle pharm combat

August 12th, 2016

AbdullahBo5 (Abdullah Bokhari)

should I do 30 reps of warm-up in one set? or should I divide it into 4 or 5 set?

August 9th, 2016

Balleralert

One set use light weight

August 12th, 2016

derreckbrown (Derreck Brown)

I broke my 30 rep warmup into 2 sets of 20 and 10 for first three weeks, it does help you push
heavy on your work sets.

August 14th, 2016

derreckbrown (Derreck Brown)

I did this program (P1 & P2) for 8 weeks straight non stop from 18th April 2016 to 12th June
2016. Rested all out for a week (No workout No cardio but lots of walking and out and about
with my daughter) and have started second time from 20th June, 2016. Below are my
observations from last time: *I could never complete any of the workouts within 45 mins, min
90 mins on leg day in weeks 5-8 and max 150 -180 mins on arms days in weeks 5-8. *I could
never recover within 45 secs on arms days in weeks 5-8 and hence did take longer (60-90
secs) for some exercises *I found week 1, 3 and 5 to be most challenging and stimulating my
body all round. *Soreness became part of my life to the extent I miss it on off days. *Each
Sunday I gave my body good rest and as much as it may sound crazy I never took
supplements just to flush out all the chemicals. *Due to the volume involved I never had
either the motivation, strength or time for abs at the end of the workout. Never did it. *I sweat
a lot and drank a lot of water typically 1 litre through most of my workouts *Supplements:
optimum nutrition Whey protein (1 scoop pre and 1 scoop post), fish oil capsules(3 per day)
and multivitamins (1 per day) *My diet consisted mainly of vegetables, pulses, oats, eggs,
paneer, milk, chapatis, brown rice, full fat cheese, yogurt and some chicken and lamb over the
weekends. *I built muscle, strength and my form improved. *All my trousers and jeans are
lose by at least four fingers in front of my waist. All my shirts are tighter from shoulders and
chest. * I went from 78kg to 83 kg with reduction in waist but no abs. I can see the lines but
not working them might be the reason. Basically I have got the outlines throughout but not
like washboard. *I thought long and hard about starting with Jim stoppani's Shortcut to Size
after the break but the way this program is designed i.e. 80-100 pull ups a week, front and
back squats, straight leg and regular deadlift 3-4 exercises for each muscle each week, I just
couldn't find a substitute.

I would love to hear from others here if they have any suggestions or comments for me to
improve. Also happy to help and give my two cents.

June 21st, 2016

derreckbrown (Derreck Brown)

Also, I followed the program from Blueprint pdf which is a bit different to what its mentioned
here.

June 21st, 2016

drr1217

Are the sets of 30 designed to be hard? Or are they just used to warmup?

June 9th, 2016

chaslifter (Mike (IG: michaelwoodcum843))

Advanced warmup is how I would describe it. On chest day for example, I will do 1-2 sets of
20-40 pushups to get blood into my chest before starting the first set of 30 reps which is only
with ~30-35% 1RM due to rep range and short rest time. That is just how I adapted it.

June 10th, 2016

derreckbrown (Derreck Brown)

I actually broke the 30 warmups into two sets of 20 & 10. It helped me push my weights
higher and gave me step increase to my working sets. hope that helps.

June 21st, 2016

dagsct21 (Dagoberto Cabrera Jr.)

Being that I'm overweight, I have the question, could I do this program? I am new to serious
weight training and always had the notion that to do bodybuilding mass gaining workouts one
should be skinny, and if muscle definition was the goal then high rep sets were recommended.
To better explain my physic, when calculating BMI I fall under obese, however I am 6'3"
about 275 lbs but solid since I led an active childhood and adolescence, played baseball
during school and then softball until couple of years ago.

June 4th, 2016

derreckbrown (Derreck Brown)

It would leave you sore, extremely sore if you lift right weight for yourself with proper form
for first week, but then you would start enjoying. I saw that the first week of this program is
motivation as well as deterrent. I guess a weeks trial would give you where you stand. You
would gain mass be assured.

June 21st, 2016

KenSOwens (Ken)

This program would be excellent for you. The good thing about weight lifting is that you burn
calories and tone your muscles at the same time. If you are trying to lose weight however I
would not recommend Arnold's eating plan. I would encourage you to consume fewer calories
until you have reached your goal weight.

September 10th, 2016

chhjr043 (Charles H Hallett Jr)

Good info

May 6th, 2016

therealsling (I.g TheRealMccoyEngland)

I'm starting this program next week and the only question I have is, as you are going down in
reps with each set do you keep the same weight or add weight?

May 6th, 2016

Goatlov3r

For 30 reps, you can just use a plain bar/ some really small dumbells. Don't reach failure, just
warm up. For 12 reps, use your 12 rep max, aka a weight you can do 12 reps with. Not 11, not
13, just 12. For 10 reps, use your 10 rep max, etc.

TLDR: Add weight

May 9th, 2016

north1632 (Harrison)

On day 6 of this program and have already gained 6 pounds. Following the diet isn't the
easiest living off of college dorm food, but it's totally working.

April 30th, 2016

wball4598 (Wes)

I don't see the diet that goes along with it?

June 30th, 2016

Stgeorge82 (Martin st george)

Hi I've started this program today as my training partner has gone AWOL,I find it helps
following something like this. As the program is so gruelling I want to get the most from it,
I've never really taken supplements, protein etc. Are they essential? Or can you get what you
need through whole foods??
April 18th, 2016

Goatlov3r

Creatin isn't really necessary, the differences between using it or not are very slight (even
though I'd recommend it in the long run). Protein is essential (duh), but not necessarily in
form of supplements. Just eat a lot of meat, chicken and egg whites. (The only reason why
people really consume protein in the form of supplements, is that, just a teaspoon of it is equal
to a ton of whole foods, so you don't have to eat thaaaat much. Also, it's pure protein. Now,
something you can do, is get some natural protein -from pea or cannabis- which is cheaper
than other types of protein, but also slightly less effective, as they aren't 100 pure protein.)

April 22nd, 2016

Dizzydelli (Lori Daleesa Weary)

It's difficult to get enough protein in your diet via only foods. That's why the supplements
come in handy. ALSO, Whey protein is 'fast-digesting', so it's best to have it just before and
after your workout.

September 6th, 2016

lambright84 (chris lambright)

I did this plan and saw great results and even skipped a few days. If you have a partner that
workouts with you and pushes you, you will see even more results. I took a break from lifting
and am getting back into it again and am planning on doing this again and then his cut
workout. This workout is intense though if you do it correctly.

April 1st, 2016

Tonto990 (Michael Roberts)

Are we suppose to add weight as the Reps decrease ?

March 30th, 2016

usmcalltheway1 (usmcalltheway1)

Yes. Whatever the desired rep range is, you should choose a weight that you can do for that
many reps but no more. Each set should essentially be til muscle failure.

April 1st, 2016

RulerofGoats

It depends. You should be close to failure on the last rep of each set. However, it may not be
necessary to change the weight depending on your ability level if you're following the rest
period closely. The weight increases may be minor too, don't try and make a big leap if you're
following the rest periods.

April 5th, 2016

Peterj27305222 (Peter Johnsson)

Hi all, I'm new inhere (not new in bodybuilding through) and I want to start on this program.

I've also seen the documentary of Arnold's blueprint and as far as I know of, he speaks of
lifting the max weight as mutch as he can, and then going down the weights adding more reps
to it.

I see that it's all opposite in this program...is all 30,12,10,8,6

Any explanation to that?

In advance, thanks for the answer.

Best regards, Peter

March 28th, 2016

Visnmarine (Vishal Naik)

i think the Blueprint to shred by Arnold is more to do with high reps.. here its MASS
increase..!!

May 6th, 2016

therealsling (I.g TheRealMccoyEngland)

What are the supersets?

March 20th, 2016

aphitryonas

it means you will do dumbell flyes and with no rest you do pullover and then rest

March 22nd, 2016

RulerofGoats

A superset is where you perform two different exercises back to back with no rest between the
two exercises. After you finish the second exercise in the superset, then you rest.

April 5th, 2016

RulerofGoats

One set of each exercise. Then rest. Then repeat.

April 5th, 2016

therealsling (I.g TheRealMccoyEngland)

Should I be keeping my weight the same through the different reps in each set or should it
change?

March 20th, 2016

RulerofGoats

The weight should be the same within each set, but from set to set it may change. It depends
on your abilities and how closely you stick to the short rest periods required. The last
repetition of every set should be close to failure. For me, I used the same weight on the incline
bench press (45lbs only) because with the short rest periods I couldn't handle more (plus I was
already pooped from the regular BP). It depends on the exercise, your strength, and how you
feel. Play around with different weight if you need to to get an idea of what's best for you.

April 5th, 2016

zoyam (Zoya)

Is this plan recommended for females? I have no interest in gaining mass, although I am
trying to transform my body completely.

March 17th, 2016

aphitryonas

i dont think so its too brutal.

March 22nd, 2016

RulerofGoats

Yes, this plan is appropriate for any gender, but not necessarily any level (like beginners) or
goal. I checked your stats and see you have a lot of weight to lose to reach your goals. This
will help you build muscle mass, but only if you are feeding your muscles (eating at calorie
surplus). So if you're not eating at a calorie surplus anyway, you won't have to worry about
gaining mass anyway. But still, this program doesn't sound right for your goals at this point in
time. You may want to try the other program (Cut instead of Mass) or a totally different one.
You'll want to be eating at a calorie deficit to lose fat, but you lifting will help you maintain
your muscle so you don't lose both muscle and fat. You can really only do one or the other at
once: build muscle or lose fat. In your case, it would be best to start with losing body fat while
maintaining muscle. Weightlifting is a form of a cardio too, so in addition to helping you keep
your current muscle mass, it will help you burn fat too. It should be an essential part of your
program still.

April 5th, 2016

cflo5

Do I really need to do the 30 rep warm up for every exercise? I would find it hard to do for
flys and DB rows since my working weights won't be that high

March 16th, 2016

Goatlov3r

The rest of the sets are really hard, so you should prepare your muscles before going in heavy,
or else you might get injured. In the warm up sets you don't have to reach failure. Just do
them with a bare bar, or really light dumbells.

April 22nd, 2016

Chaz12345
I am going to start this workout today. I will try to keep everyone posted though the next 56
days.

March 15th, 2016

urbann15

What does someone that has done this plan before think of it in total? I'm not seeing much
variation in the actual lifts, I like the sets and super sets (how they are organized) but with all
the same lifts. I'm coming from doing the jay cutler plan for a few cycles and I'm wondering if
it is worth switching

March 15th, 2016

Frankyy420 (Frank Neil)

Ive done the jay cutler plan and this plan in past. I personally prefer the jay Cutler but this one
is effective if you dont have access to machine lift

March 17th, 2016

JbTwoBe (Jean-Baptiste Butez)

Hi everyone ! I just did this training this morning and when it came for doing the back I was
already exhausted. Do you think I could swap the back part to put it before the chest ? In this
way I could focus better on the back, due to the late I have on the back. Thanks for the answer
! PS : sorry for my english, not my native language :D

March 10th, 2016

Goatlov3r

Yeah you sure can change the order. Another thing you could try is splitting the workouts
completely. So, for example, you can do chest in the morning and back in the afternoon. That
way you'll have enough energy for both
April 22nd, 2016

earthwormjames

Silly question, but I assume with each set, you add weights, so you're getting to failure with
each new set? Or do you keep the same weight throughout?

January 30th, 2016

Haydo89

Yeah add weight each set buddy. I may be wrong but I don't think this plan recommended
reaching failure.

January 31st, 2016

MartinMrcko (Martin Blazevski)

how much rest do you take in-between supersets?

January 26th, 2016

nosferotica (Doug Holmes)

Ideally, none. Go straight to the next set

February 8th, 2016

Linthakhan
Just started this program. But your gonna get a rest in between sets because you'll be adding
weight. Your basically moving right through them.

February 29th, 2016

r3dstar9

I've already done the Arnold Blueprint to Mass last year, but doing it again, this time with
proper nutrition. I'm actually using the nutrition plan Jake Wilson's Project Mass lol, but
doing Arnold's workout. I determined that volume is just what works best for me. I've also
modified Arnold's plan to do 4 reps of the same weight instead of the pyramiding scheme, and
then upping the weight 5-10lbs each week.

January 25th, 2016

r3dstar9

I meant I'm doing the warm-up set on each exercise, then doing 4 SETS (not reps) of like 8-12
reps using the SAME weight. For me, I just get better results that way. When it comes to
dropsets or running the rack though, I'll still perform those as listed.

January 25th, 2016

chaslifter (Mike (IG: michaelwoodcum843))

How is it working for you? You should be on week 6 or 7 about now. I am looking for a good
mass plan.

March 14th, 2016

franklin097 (Franklin Arias)

Gentleman thank you for your replies. I started the program today and if things where to be
what I was assuming then I probably I would have to have been carried out the gym today. I
went with one set of 30 and so on with 45 seconds rest in between sets. My warm up set was
135 lbs for 30 the second set of 12 I raised the weight to 175 I only achieved 11 reps . The set
of 10 at that weight I achieved only 8 at which point I chose to lower the weight to 165 lbs for
the last two sets and managed all recommended reps. For the incline the warm up set I
decided on 115 lbs and only achieved 20 reps I'll be lowering the weight to about 110 lbs to
get the full 30 the second set of 12 I started with 135 and for the remaining sets I stuck with
145 lbs . I learned my lesson and kept things a bit conservative for the remaining exercises to
be able to gauge a good weight for the next work out . The 45 seconds between sets is the
kicker you really need to have your head i the game to complete all sets and reps as
recommended. I look forward to applying progressive overload and as I progress thru this
program to achieve my goals and I might just run it for another two months so as to have
things dialed in correctly and be able to reap the full benefits.

January 20th, 2016

Jatwood93 (Justin Atwood)

I think that the first set is a primer set, it should be light weight so that you can warm up, so
instead of 135 you should have been closer to 45-90 pounds. It is to ensure that you are filling
the muscles with blood so you can get a pump.

January 23rd, 2016

kid69 (Joe)

So just to clarify. We are supposed to do a 30 rep then after 45 second you do a 12 rep and so
on? Or do you do a whole set of 30,12,10, 8 five times?

June 15th, 2016

Need Help?

 Help Center
 Email Support
 Live Chat
 Gift Certificates
 Send Us Feedback

Orders & Shipping

 Order Status
 Returns/Exchanges
 Shipping Support

Connect With Us

Join Our Newsletter

Be the first to receive exciting news, features, and special offers from Bodybuilding.com!








 Careers
 Terms of Use
 Privacy Policy
 About Us

 Site Map
 Advertise With Us
 Affiliates
 Help

© 2017 Bodybuilding.com, LLC. All rights reserved. Bodybuilding.com℠ and BodySpace® are
trademarks of Bodybuilding.com, LLC.
© Bodybuilding.com, 5777 N. Meeker Ave. Boise ID 83713 USA 1-866-236-8417
SHARES