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  • 8 Week Arnold Blueprint Workout Split

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    John M. Smith
    3K views2 pages
    The document outlines a 4-week workout program that focuses on different muscle groups each day, including chest, back, shoulders, arms, forearms, legs and abs. It repeats a 7-day split over 4 weeks, with each week focusing on one of the following on a rotating basis: chest, back and abs; shoulders, arms, and forearms; or lower back, legs and abs. The program includes a rest day each week and instructs users to cross off each day as they complete the workouts to track their progress.

    Original Description:

    Arnold trainer Calendar

    Original Title

    Arnold trainer Calendar

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    © Attribution Non-Commercial (BY-NC)

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    The document outlines a 4-week workout program that focuses on different muscle groups each day, including chest, back, shoulders, arms, forearms, legs and abs. It repeats a 7-day split over 4 weeks, with each week focusing on one of the following on a rotating basis: chest, back and abs; shoulders, arms, and forearms; or lower back, legs and abs. The program includes a rest day each week and instructs users to cross off each day as they complete the workouts to track their progress.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    3K views2 pages

    8 Week Arnold Blueprint Workout Split

    Uploaded by

    John M. Smith
    The document outlines a 4-week workout program that focuses on different muscle groups each day, including chest, back, shoulders, arms, forearms, legs and abs. It repeats a 7-day split over 4 weeks, with each week focusing on one of the following on a rotating basis: chest, back and abs; shoulders, arms, and forearms; or lower back, legs and abs. The program includes a rest day each week and instructs users to cross off each day as they complete the workouts to track their progress.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    WEEKS 1-4

    DAY 1
    CHEST, BACK AND ABS

    DAY 2
    SHOULDERS, ARMS, FOREARMS AND ABS

    DAY 3
    LOWER BACK, LEGS AND ABS

    DAY 4 DAY 5 DAY 6


    CHEST, BACK AND ABS SHOULDERS, ARMS, FOREARMS AND ABS LOWER BACK, LEGS AND ABS

    DAY 7
    REST

    DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14


    CHEST, BACK AND ABS SHOULDERS, ARMS, FOREARMS AND ABS LOWER BACK, LEGS AND ABS CHEST, BACK AND ABS SHOULDERS, ARMS, FOREARMS AND ABS LOWER BACK, LEGS AND ABS REST

    DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21


    CHEST, BACK AND ABS SHOULDERS, ARMS, FOREARMS AND ABS LOWER BACK, LEGS AND ABS CHEST, BACK AND ABS SHOULDERS, ARMS, FOREARMS AND ABS LOWER BACK, LEGS AND ABS REST

    DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28


    CHEST, BACK AND ABS SHOULDERS, ARMS, FOREARMS AND ABS LOWER BACK, LEGS AND ABS CHEST, BACK AND ABS SHOULDERS, ARMS, FOREARMS AND ABS LOWER BACK, LEGS AND ABS REST

    WWW.BODYBUILDING.COM/ARNOLDBLUEPRINT

    DAY 1
    CHEST, BACK AND ABS

    CROSS OFF EACH DAY AS YOU COMPLETE THE PROGRAM TO KEEP TRACK OF YOUR PROGRESS

    WHATS YOUR GOAL? ACHIEVE YOUR GOAL: YES / NO

    WEEKS 5-8
    DAY 29 DAY 30 DAY 31 DAY 32 DAY 33 DAY 34 DAY 35
    CHEST, BACK AND ABS SHOULDERS, ARMS, FOREARMS AND ABS LOWER BACK, LEGS AND ABS CHEST, BACK AND ABS SHOULDERS, ARMS, FOREARMS AND ABS LOWER BACK, LEGS AND ABS REST

    DAY 36 DAY 37 DAY 38 DAY 39 DAY 40 DAY 41 DAY 42


    CHEST, BACK AND ABS SHOULDERS, ARMS, FOREARMS AND ABS LOWER BACK, LEGS AND ABS CHEST, BACK AND ABS SHOULDERS, ARMS, FOREARMS AND ABS LOWER BACK, LEGS AND ABS REST

    DAY 43 DAY 44 DAY 45 DAY 46 DAY 47 DAY 48 DAY 49


    CHEST, BACK AND ABS SHOULDERS, ARMS, FOREARMS AND ABS LOWER BACK, LEGS AND ABS CHEST, BACK AND ABS SHOULDERS, ARMS, FOREARMS AND ABS LOWER BACK, LEGS AND ABS REST

    DAY 50 DAY 51 DAY 52 DAY 53 DAY 54 DAY 55 DAY 56


    CHEST, BACK AND ABS SHOULDERS, ARMS, FOREARMS AND ABS LOWER BACK, LEGS AND ABS CHEST, BACK AND ABS SHOULDERS, ARMS, FOREARMS AND ABS LOWER BACK, LEGS AND ABS REST

    WWW.BODYBUILDING.COM/ARNOLDBLUEPRINT

    NOTES:

    WHATS YOUR GOAL? ACHIEVE YOUR GOAL: YES / NO

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