Day 1: Chest, Back & Abs

Follow rep ranges below unless listed otherwise. 

30 reps is a warm-up set.

   Flat Barbell Bench Press 

5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

   Barbell Incline Bench Press (Low Angle Incline)

5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

SUPERSET

   Dumbbell Flyes
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

   Dumbbell Pull-Over
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

   Chin-Up (Wide-grip)
4 sets to failure
45 seconds rest

SUPERSET
   Bent-Over Barbell Row
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

   Bent-Over Two-Dumbbell Row

5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

   Hanging Leg Raise

5 sets of 25 reps
45 seconds rest

Day 2: Shoulders, Arms & Abs

Follow rep ranges below unless listed otherwise. 
30 reps is a warm-up set.

   Clean and Press

5 sets of 5 reps
45 seconds rest

SUPERSET

   Standing Dumbbell Press 

5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

   Front Dumbbell Raise

5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest
 SUPERSET

   Lateral Raise
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

   Upright Row
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

   Barbell Curl
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

SUPERSET

   Incline Dumbbell Curl

5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

   Concentration Curls
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

   Close-Grip Barbell Bench Press

5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

SUPERSET
   Barbell Skullcrushers
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

   Dumbbell One-Arm Triceps Extension

5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

SUPERSET

   Wrist Curls
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

   Reverse Wrist Curls

5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

   Decline Sit-up
5 sets of 25 reps
45 seconds rest

Day 3: Legs
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.
   Barbell Squat
5 sets of 8-12 reps
45 seconds rest

   Stiff-Legged Barbell Deadlift

5 sets of 8-12 reps
45 seconds rest

   Good Morning (only perform once per week)

5 sets of 8-12 reps
45 seconds rest

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

SUPERSET

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

   Seated Leg Curl

5 sets of 8-12 reps
45 seconds rest

SUPERSET

   Standing Calf Raises

5 sets of 8-12 reps
45 seconds rest

   Seated Calf Raise

5 sets of 8-12 reps
45 seconds rest
  

   Kneeling Cable Crunch

4 sets of 25 reps
45 seconds rest

Day 4: Chest, Back & Abs

Follow rep ranges below unless listed otherwise. 
30 reps is a warm-up set.

   Flat Barbell Bench Press 

5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

   Barbell Incline Bench Press (Low Angle Incline)

5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

SUPERSET

   Dumbbell Flyes
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

   Dumbbell Pull-Over
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

 
   Chin-Up (Wide-grip)
4 sets to failure
45 seconds rest

SUPERSET

   Bent-Over Barbell Row

5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

   Bent-Over Two-Dumbbell Row

5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

   Hanging Leg Raise

5 sets of 25 reps
45 seconds rest

Day 5: Shoulders, Arms & Abs

Follow rep ranges below unless listed otherwise. 
30 reps is a warm-up set.

   Arnold Dumbbell Press

5 sets of 5 reps
45 seconds rest

SUPERSET
   Push Press - Behind the Neck
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

   Front Dumbbell Raise

5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

SUPERSET

   Rear Delt Flye on Incline Bench

5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

   Upright Row
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

   Barbell Curl
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

SUPERSET

   Incline Dumbbell Curl

5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

   Concentration Curls
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest
  

   Close-Grip Barbell Bench Press

5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

SUPERSET

   Triceps Push-Down
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

   Dumbbell One-Arm Triceps Extension

5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

SUPERSET

   Wrist Curls
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

   Reverse Wrist Curls

5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest

   Decline Sit-up
5 sets of 25 reps
45 seconds rest

Day 6: Legs
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.

   Front Barbell Squat

5 sets of 8-12 reps
45 seconds rest

   Barbell Deadlift (Option 1)
3 sets of 10,6,4 reps
45 seconds rest

   Barbell Deadlift (Option 2)
3 sets of 5,5,5 reps
45 seconds rest

   Barbell Deadlift(Option 3) 

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

   Good Morning (only perform once per week)

5 sets of 8-12 reps
45 seconds rest

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

SUPERSET

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

SUPERSET

   Standing Calf Raises

5 sets of 8-12 reps
45 seconds rest

   Seated Calf Raise

5 sets of 8-12 reps
45 seconds rest

   Kneeling Cable Crunch

4 sets of 25 reps
45 seconds rest

Day 8: Chest, Back & Abs

Follow rep ranges below unless listed otherwise. 
30 reps is a warm-up set.

Technique: Stripping Method 

Immediately after your final work set, take some weight off and lift for another 5-10 reps. Then, with
no rest, keep repeating this process. Reduce your weight, lift, reduce again, lift, and continue until
you're down to the bar. Once you're down to the bar, lift for 20 reps.

   Flat Barbell Bench Press 

5 sets of 30, 8, 6, 4, 2 reps 
45 seconds rest (Stripping method on your final set)
   Barbell Incline Bench Press (Medium Angle Incline)
5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

SUPERSET

   Dumbbell Flyes
5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

   Dumbbell Pullover
5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

   Chin-Up (Wide-grip)
4 sets to failure
45 seconds rest

SUPERSET

   Bent Over Barbell Row

5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

   T-Bar Row
5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

 
   Hanging Leg Raise
5 sets of 25 reps
45 seconds rest

Day 9: Shoulders, Arms & Abs

Follow rep ranges below unless listed otherwise. 
30 reps is a warm-up set.

Technique 1-10 Method: 

After 1-2 warm-up sets, choose a weight that you're only able to lift for 1 rep. After you perform that 1
rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps,
going all the way up to 10 reps. This is brutal because you take no rest between sets. The only rest you
get is when you're unloading the weights. I loved this technique, and it's a total shock to the muscle.

   Clean and Press

5 sets of 5 reps
45 seconds rest

SUPERSET

   Standing Dumbbell Press 

5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

   Front Dumbbell Raise

5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

SUPERSET
   Lateral Raise
5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

   Upright Row
5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

   Barbell Curl
Perform the 1-10 method
45 seconds rest

SUPERSET

   Incline Dumbbell Curl

5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

   Concentration Curls
5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

   Close-Grip Barbell Bench Press

5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

SUPERSET
   Barbell Skullcrushers
5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

   Dumbbell One-Arm Triceps Extension

5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

SUPERSET

   Wrist Curls
5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

   Reverse Wrist Curls

5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

   Decline Sit-up
5 sets of 25 reps
45 seconds rest

Day 10: Legs

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.
   Barbell Squat
5 sets of 8-12 reps
45 seconds rest

   Stiff-Legged Barbell Deadlift

5 sets of 8-12 reps
45 seconds rest

   Good Morning (only perform once per week)

5 sets of 8-12 reps
45 seconds rest

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

SUPERSET

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

   Seated Leg Curl

5 sets of 8-12 reps
45 seconds rest

SUPERSET

   Standing Calf Raises

5 sets of 8-12 reps
45 seconds rest

   Seated Calf Raise

5 sets of 8-12 reps
45 seconds rest
  

   Kneeling Cable Crunch

4 sets of 25 reps
45 seconds rest

Day 11: Chest, Back & Abs

Follow rep ranges below unless listed otherwise. 
30 reps is a warm-up set.

Technique: Stripping Method 

Immediately after your final work set, take some weight off and lift for another 5-10 reps. Then, with
no rest, keep repeating this process. Reduce your weight, lift, reduce again, lift, and continue until
you're down to the bar. Once you're down to the bar, lift for 20 reps.

   Flat Barbell Bench Press 

5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest (Stripping method on your final set)

   Barbell Incline Bench Press (Medium Angle Incline)

5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

SUPERSET

   Dumbbell Flyes
5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

   Dumbbell Pullover
5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

 
   Chin-Up (Wide-grip)
4 sets to failure
45 seconds rest

SUPERSET

   Bent Over Barbell Row

5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

   T-Bar Row
5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

   Hanging Leg Raise

5 sets of 25 reps
45 seconds rest

Day 12: Shoulders, Arms & Abs

Follow rep ranges below unless listed otherwise. 
30 reps is a warm-up set.

Technique 1-10 Method: 

After 1-2 warm-up sets, choose a weight that you're only able to lift for 1 rep. After you perform that 1
rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps,
going all the way up to 10 reps. This is brutal because you take no rest between sets. The only rest you
get is when you're unloading the weights. I loved this technique, and it's a total shock to the muscle.
   Arnold Dumbbell Press
5 sets of 5 reps
45 seconds rest

SUPERSET

   Push Press - Behind the Neck

5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

   Front Dumbbell Raise

5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

SUPERSET

   Rear Delt Flye on Incline Bench

5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

   Upright Row
5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

   Barbell Curl
Perform the 1-10 method
45 seconds rest

SUPERSET
   Incline Dumbbell Curl
5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

   Concentration Curls
5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

   Close-Grip Barbell Bench Press

5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

SUPERSET

   Triceps Pushdown
5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

   Dumbbell One-Arm Triceps Extension

5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

SUPERSET

   Wrist Curls
5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest

   Reverse Wrist Curls

5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest
  

   Decline Sit-up
5 sets of 25 reps
45 seconds rest