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Arnold Schwarzenegger Blueprint Trainer: Main Page

This is Arnold Schwarzenegger's blueprint. It's your map to an iron mind, epic physique, and incredible legacy. Follow in the footsteps of the world's greatest bodybuilder.
Main | Legacy | Training | Nutrition | Supplements | Get Started

There's a legend behind every legacy. There's a blueprint behind every legend. This is Arnold Schwarzenegger's blueprint—his workout program, nutrition plan, training philosophy, history, knowledge, thoughts on motivation, and more. This is your map to success. Learn from the best bodybuilder of all time and build your own legacy.

Arnold Schwarzenegger's Blueprint
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Step One Overviews

Watch these exclusive Arnold Schwarzenegger videos, which include historic footage from "Pumping Iron," before starting Arnold's Blueprint. Then, read the overview pages before you attack the iron. Get ready to grow!

Legacy Video

Arnold's legacy, physique, and success are products of his unique vision and drive. Watch this video and learn how to apply Arnold's insights to your own life.

Mass Training Video

Watch this video to learn some of Arnold's favorite exercises and preferred training techniques. Get the knowledge you need to grow!

Mass Nutrition

Quality mass comes from quality calories. Learn more about how Arnold ate and follow his nutrition blueprint for more mass!

Mass Supplementation

Look under the hood of Arnold Schwarzenegger's signature supplement line! Learn about the products Arnold recommends for incredible results.

BONUS! VENICE CAR TOUR

Ride along with Arnold Schwarzenegger on a tour of Venice, California! You'll visit legendary landmarks like Muscle Beach and catch exclusive tips along the way.

Step Two Exclusive Emails

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Step Three Get Started

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Day 1
Chest & Back
Day 2
Shoulders & Arms
Day 3
Legs
Day 4
Chest & Back
Day 5
Shoulders & Arms
Day 6
Legs
Day 7
Off
Day 8
Chest & Back
Day 9
Shoulders & Arms
Day 10
Legs
Day 11
Chest & Back
Day 12
Shoulders & Arms
Day 13
Legs
Day 14
Off
Day 15
Chest & Back
Day 16
Shoulders & Arms
Day 17
Legs
Day 18
Chest & Back
Day 19
Shoulders & Arms
Day 20
Legs
Day 21
Off
Day 22
Chest & Back
Day 23
Shoulders & Arms
Day 24
Legs
Day 25
Chest & Back
Day 26
Shoulders & Arms
Day 27
Legs
Day 28
Off
Day 29
Chest & Back
Day 30
Shoulders & Arms
Day 31
Legs
Day 32
Chest & Back
Day 33
Shoulders & Arms
Day 34
Legs
Day 35
Off
Day 36
Chest & Back
Day 37
Shoulders & Arms
Day 38
Legs
Day 39
Chest & Back
Day 40
Shoulders & Arms
Day 41
Legs
Day 42
Off
Day 43
Chest & Back
Day 44
Shoulders & Arms
Day 45
Legs
Day 46
Chest & Back
Day 47
Shoulders & Arms
Day 48
Legs
Day 49
Off
Day 50
Chest & Back
Day 51
Shoulders & Arms
Day 52
Legs
Day 53
Chest & Back
Day 54
Shoulders & Arms
Day 55
Legs
Day 56
Off

Main | Legacy | Training | Nutrition | Supplements | Get Started

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MultiVitamin

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MultiVitamin

First

Feb 17, 2014 10:20pm | report
 
typhoontim36

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typhoontim36

Hahaha, so does this mean I'm 1.5?

May 22, 2014 4:09am | report
typhoontim36

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typhoontim36

Hahaha, so does this mean I'm 1.5?

May 22, 2014 4:09am | report
typhoontim36

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typhoontim36

Hahaha, so does this mean I'm 1.5?

May 22, 2014 4:09am | report
Bicehps

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Bicehps

Second

Feb 17, 2014 10:22pm | report
 
Ethan Carr

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Ethan Carr

This program looks great! I'm gonna make all kinds of gaaaains! We're all gonna make it brah!

Feb 17, 2014 10:27pm | report
 
itsJustAROD

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itsJustAROD

Hows your gains so far? Im starting week 3 tomorrow and loving every minute of this program! feel so much stronger already

Mar 23, 2014 8:55pm | report
WaldemarB

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WaldemarB

Can anyone of you guys maybe tell me how long it takes to complete these workouts?

Apr 8, 2014 5:23am | report
  • Body Stats
  • ht: 5'11"
  • wt: 207.68 lbs
  • bf: 21.0%
jacobwhaley

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jacobwhaley

These workouts have been over an hour each, is that bad?

Apr 12, 2014 1:39pm | report
louidj

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louidj

I'm on day 2, took me like 2 hrs to finish today's workout, workout are freaking deadly haha, is that bad or what tho

Apr 17, 2014 5:53pm | report
paulsandhu

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paulsandhu

I'm on Day 47 and yeah, the average workout is about 90 min long. The arm days are at least 2hrs. It is a real commitment. Once I finish Phase 2 I am going to go back to Day 1 again and up the intensity!

Apr 21, 2014 11:10am | report
ChimoWilson

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ChimoWilson

my workouts have been the same amount of time other posted, shortest was 58 mins or something (and that was cutting a few set because of time)... Most are anywhere from 1h15mins to almost 2h for arms/shoulders...

I just finished week 8 today, and i'm restarting from the beginning again. its a good plan, i personally like the fact it follows a set pattern, i don't need to look and see what i'm working out the day before, i just know because of the pattern.

Jun 21, 2014 12:23pm | report
stacksonachevy

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stacksonachevy

It takes bout an hour, gotta stay motivated on this one, and give yourself no excuses to slow down, its still a killer throw!

Jul 13, 2014 7:50am | report
Ethan Carr

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Ethan Carr

Every King was once a crying baby and every great building was once a blueprint. It's not about where you are today, but how far you reach tomorrow!

We're all gonna make it brah!

Feb 17, 2014 10:36pm | report
 
DonutLuvr

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DonutLuvr

Gonna switch to this after done with DTP.

Feb 18, 2014 2:27am | report
 
Galtic

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Galtic

I plan to do it after DTP as well. My plan until mid 2014:

Built by Science (finishing week 3 now)
Kris Gethin's 12 week trainer
Kris Gethin's DTP
Arnold's Blueprint

:)

Feb 21, 2014 7:19pm | report
ScottNoFlow

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ScottNoFlow

Have 2 weeks left of Gethin's 12 week trainer so might do the same and hit up this afterwards.

Feb 25, 2014 12:10pm | report
  • Body Stats
  • ht: 5'10"
  • wt: 211.64 lbs
  • bf: 19.0%
ebotta

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ebotta

This program is epic.

Feb 19, 2014 2:09pm | report
 
Christakacs

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Christakacs

im used to doing a one body part a day split, and have never done body parts twice in a week. will i see some serious gains by starting this? help

Feb 21, 2014 10:21am | report
 
XxmetallicaxX

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XxmetallicaxX

its actually not uncommon to work a muscle group more than twice a week even, just eat right, get plenty of sleep and the possibilities are endless!

Feb 25, 2014 4:23am | report
xxtokenxx

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xxtokenxx

If you've never done it twice in a week, your body will let you know that it needs rest. Just listen to it and feed it, and you'll be more than good to double up.

Mar 3, 2014 8:29pm | report
tbonemoor1

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tbonemoor1

I did shortcut to shred a couple times. The 6 days a week is tough but you get better results.

Mar 6, 2014 11:27pm | report
ChimoWilson

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ChimoWilson

When i should this workout to a few of my buddies that are gym monsters, they kinda laughed and were like "you never push and pull in the same workout" ei doing say chest and back...or bicep and triceps....personally i love this setup. I've seen to many of those "chest is everything, Back is an afterthought" guys that end up with there shoulders pulled forward because they don't balance they're workouts. Doing both in the same workout to me makes sure you can balance them easily...

Jun 21, 2014 12:26pm | report
Shangrees

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Shangrees

this is gonna be a crazy eight weeks

Feb 21, 2014 1:58pm | report
 
VedangJ

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VedangJ

******* epic

Feb 21, 2014 3:03pm | report
 
Showing 1 - 25 of 315 Comments

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