Arnold Schwarzenegger Blueprint Trainer Day 13

Forget low-fat living! The Arnold Blueprint program is packed with healthy fats and the best-tasting shakes you've ever had. Guten Appetit!

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If you've ever followed a 12-week trainer in the past, you've no doubt noticed a difference between it and the Arnold Blueprint. Namely, your food tastes a lot better since it's packed with fats from nuts and nut butters, avocado, and full-fat dairy products in your meals and shakes.

Arnold knew how to lose weight when necessary; he didn't blink an eye when he was asked to cut 30 pounds for the film "Stay Hungry." But when building his Mr. Olympia physique, he also knew the importance of whole foods, and in particular whole dairy. This was partly due to the influence of Rheo Blair, an early supplement guru who taught Arnold and other bodybuilders the virtues of what Ric Drasin, Arnold's longtime training partner, called "the cream and protein diet."

Rheo Blair was the first supplement guru. His protein helped Arnold grow.

Looking for a protein treat after today's long, heavy leg day? Help yourself to a bowl Blair's whole-cream protein pudding from the recipe in this feature by Bodybuilding.com contributor John Paul Catanzaro.

Legs
1

Front Barbell Squat

5 sets of 8-12 reps, 45 seconds rest
Front Barbell Squat Front Barbell Squat

2

Barbell Deadlift (option 1)

3 sets of 10, 6, 4 reps, 45 seconds rest
Barbell Deadlift Barbell Deadlift

3

Barbell Deadlift (option 2)

3 sets of 5, 5, 5 reps, 45 seconds rest
Barbell Deadlift Barbell Deadlift

4

Barbell Deadlift (option 3)

3 sets of 12,10,8 reps, 45 seconds rest
Barbell Deadlift Barbell Deadlift

5

Good Morning

5 sets of 8-12 reps, 45 seconds rest
Good Morning Good Morning

6

Barbell Lunge

5 sets of 8-12 reps, 45 seconds rest
Barbell Lunge Barbell Lunge

Superset
7

Leg Extensions

5 sets of 8-12 reps, 45 seconds rest
Leg Extensions Leg Extensions

Seated Leg Curl

5 sets of 8-12 reps, 45 seconds rest
Seated Leg Curl Seated Leg Curl

Superset
8

Standing Calf Raises

5 sets of 8-12 reps, Rest 45 seconds
Standing Calf Raises Standing Calf Raises

Seated Calf Raise

5 sets of 8-12 reps, Rest 45 seconds
Seated Calf Raise Seated Calf Raise

9

Cable Crunch

5 sets of 8-12 reps, 45 seconds rest
Cable Crunch Cable Crunch
Notes: Arnold performed a max-effort squat when he really wanted to push the limits. Judge how you're feeling and if things are going well, work up to a max-effort squat every couple weeks.
Technique Max Effort: Pick one exercise and see what you can do for a 1-rep max. To get there, work up to the weight with the following rep pyramid, taking ample rest between each set: 20, 15, 10, 8, 5, 3, 1, 1, 1-rep max.


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