Arnold Schwarzenegger is a legend known all over the globe for his many accomplishments: world champion bodybuilder, Hollywood action hero, successful businessman, philanthropist, environmentalist, best-selling author, and California’s 38th Governor. This world-famous athlete and actor was born in Thal, Austria in 1947, and by the age of 20 was dominating the sport of competitive bodybuilding. He went on to become the youngest person ever to win the Mr. Universe title. This landmark achievement generated a new international audience for bodybuilding, transforming Schwarzenegger into a sports icon. With his sights set on Hollywood, he moved to America in 1968 and went on to win five Mr. Universe titles and seven Mr. Olympia titles. Arnold used a number of different methods in his template of workouts. He also added some new twists to help shock your body even more and open yourself up to more growth.
The key to utilizing these methods is subbing them in at the proper time. Arnold had a similar set-up and split for years, but when he needed a boost or when he needed to jump-start some muscle growth, he would sub in one or two of these methods. This keeps things fresh, gives a great pump, and keeps you motivated and intense in the gym while yielding some new gains as well. His blueprint to mass consists of the following:
A workout program: A workout program is a practice or exercise to test or improve one’s fitness for athletic competition, ability, or performance. Workout programs help to strengthen your heart and improve your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack. It can also lower your blood pressure and triglyceride levels. Arnold’s Blueprint contains three workouts, done twice per week, for a total of six training days per week. The workouts are split into Chest, Back & Abs, Shoulders, Biceps, Triceps, Forearms, & Abs, and Legs, Calves, & Abs.
The program also employs a number of techniques that Arnold himself used in his training programs, including:
- The 1-10 Method: After you warm up, you find a weight where you are only able to perform the exercise for 1 rep. After that, you take off just enough weight so you are able to perform 2 reps. You continue in this manner, all the way up to 10 reps, resting only the period of time it takes to unload the weight.
- Max Efforts: This one is straightforward: Pick one exercise and work your way up to a 1-rep max, making use of the pyramid method of 20 reps, then 15, 10, 8 5, 3, 1, 1, 1-rep max, with as much rest as you need between each.
- Stripping Method/Drop Sets: Immediately after your final work set, take the weight off the bar and perform another 5-10 reps. Continue this manner, with no rest, until you are down to the bar, at which point you will do 20 reps.
The 5 Day Muscle Mass Split
When performing each exercise and moving up a set, you will do more weight and less repetition to build both size and strength. Adding more weight will help build the muscles and make them fuller.
Monday: This day focuses on targeting the chest and back muscles through the use of push and pulling mechanics.
Tuesday: On Tuesday you will work the leg and abs through compound movements to build larger size and fuller muscles.
Wednesday: Arms days are important for building size and strength through explosive moments and heavyweight.
Thursday: Rest day to prepare for the weekend of heavy shoulders/back/chest/arms
Friday: It is important to target and focus on the back and shoulder muscles twice a week as the back is a crucial body part to give you that fuller and bulk look.
Saturday: Saturdays are used to re-target the chest and legs through compound movements along with adding in workouts that help boost strength, endurance, and stamina.
Sunday: Rest! Rest!! Rest!!!
This routine is split between 5 days and performed for 5 weeks, each week testing the limits to how much you are able to push yourself to reach a new 1RM. The main focus is on bulking and lifting heavier weight for 3 to 4 sets while performing fewer repetitions with each set.
The nutrition plan: When it comes to packing on pounds of pure, unadulterated muscle, nutrition is the single most important part of your overall bodybuilding program. Good nutrition, like good training, is simple: learn the basics and practice them consistently. A little knowledge and a lot more discipline is the secret. Apply yourself diligently, look ahead, don’t look back, and don’t look for shortcuts. There simply aren’t any. The Arnold blueprint nutrition program requires that you eat anywhere from 3,500 to 3,800 calories on training days. The blueprint for a mass nutrition plan is designed to get enough protein in your diet to support adequate muscle growth. Arnold always lived off the rule of one gram of protein per pound of body weight, so that’s what the Blueprint recommends. This means if you weigh 150 pounds, you’re going to be eating 150 grams of protein every day. Arnold also recommends a number of supplements, including creatine and a nitric oxide pre-workout, whey protein, weight gainer, and a recovery drink, among others. SEE: Download P90X Workout Schedule PDF (Classic, Lean, Doubles)
Supplementation: Arnold supplementation program gives you some great reassurance that you’re on the right path to quality size. Because it is a supplementation program that has been tested and already yielded some great results. Arnold recommends a number of supplements, including creatine and a nitric oxide pre-workout, whey protein, weight gainer, and a recovery drink, among others.
Click on this Link to Download Arnold’s blueprint to mass Phase 1
Click on this Link to Download Arnold’s blueprint to mass Phase 2