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Arnold Blueprint to Mass

An 8-week mass program, six days a week, Phase 1 (weeks 1-4) then Phase 2 (weeks 5-8).

• Abdominals
• Biceps
• Calves
• Chest
• Forearms
• Glutes
• Hamstrings
• Lats
• Lower Back
• Middle Back
• Quadriceps
• Shoulders
• Traps
• Triceps

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.

How progression works

Increase the weight on the pyramid each week while keeping the rep targets. The short rests are part of the progression - don’t lengthen them to chase load.

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.