Arnold Blueprint to Mass
An 8-week mass program, six days a week, Phase 1 (weeks 1-4) then Phase 2 (weeks 5-8).
What it is
Arnold Blueprint to Mass is an 8-week, six-day program from Arnold Schwarzenegger: chest and back, shoulders and arms, and legs, each twice a week, with most lifts done as 5-set pyramids of 30, 12, 10, 8 and 6 reps on 45 seconds rest.
What you need
It needs a full gym: barbell, rack, bench, dumbbells, cables, machines and a pull-up bar. Days run 8 to 14 exercises, many of them in supersets.
The schedule
Six days a week for 8 weeks. Phase 1 (weeks 1-4) builds the base with high-volume pyramid sets; Phase 2 (weeks 5-8) pushes heavier. Most exercises run 5 × 30/12/10/8/6 pyramids with 45 seconds rest.
The three workouts run twice a week.
| Workout | Exercises (sets × reps) |
|---|---|
| Chest & Back (Day 1) | Flat barbell bench press 5 × 30, 12, 10, 8, 6; Low-angle incline barbell bench press 5 × 30, 12, 10, 8, 6; Dumbbell fly (superset) 5 × 30, 12, 10, 8, 6; Straight-arm dumbbell pullover (superset) 5 × 30, 12, 10, 8, 6; Wide-grip chin-up 4 × 6+; Bent-over barbell row (superset) 5 × 30, 12, 10, 8, 6; and 2 more |
| Shoulders & Arms (Day 2) | Clean and press 5 × 5; Standing dumbbell press (superset) 5 × 30, 12, 10, 8, 6; Front dumbbell raise (superset) 5 × 30, 12, 10, 8, 6; Side lateral raise (superset) 5 × 30, 12, 10, 8, 6; Upright barbell row (superset) 5 × 30, 12, 10, 8, 6; Barbell curl 5 × 30, 12, 10, 8, 6; and 8 more |
| Legs (Day 3) | Barbell squat 5 × 30, 12, 10, 8, 6; Stiff-legged barbell deadlift 5 × 30, 12, 10, 8, 6; Good morning 5 × 30, 12, 10, 8, 6; Barbell lunge 5 × 30, 12, 10, 8, 6; Leg extension (superset) 5 × 30, 12, 10, 8, 6; Seated leg curl (superset) 5 × 30, 12, 10, 8, 6; and 3 more |
How progression works
Add weight to a pyramid once you hit every rep target, and keep the rep targets. The short rests are part of the progression - don’t lengthen them to chase load.
Phases
Phase 1 is weeks 1 to 4 and Phase 2 is weeks 5 to 8. The published days do not change between phases, so Phase 2 is the same workouts pushed heavier.
The days
- Chest & Back (Day 1)
Chest and back, built on 5 × 30/12/10/8/6 pyramid sets with 45 seconds rest.
- Shoulders & Arms (Day 2)
Shoulders, arms, and abs, built on 5 × 30/12/10/8/6 pyramid sets with 45 seconds rest.
- Legs (Day 3)
Legs, built on 5 × 30/12/10/8/6 pyramid sets with 45 seconds rest.
Questions about Arnold Blueprint to Mass
How long is Arnold Blueprint to Mass?
8 weeks: Phase 1 is weeks 1 to 4 and Phase 2 is weeks 5 to 8.
What is the rep scheme in Arnold Blueprint to Mass?
Most exercises are 5 sets of 30, 12, 10, 8 and 6 reps, with 45 seconds rest between sets.
Do the workouts change in Phase 2?
No. The published days stay the same; Phase 2 is the same workouts pushed heavier.
How many days a week is Arnold Blueprint to Mass?
Six: chest and back, shoulders and arms, and legs, each twice a week.
This program was adapted from Blueprint to Mass on SixPackSmackdown.