Schwarzenegger’s “Blueprint” Program

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austineaton865
austineaton865 Posts: 2 Member
in Goal: Gaining Weight and Body Building
I started this program pretty recently, and while I’m adjusting the meals a little bit to gain weight faster, I’ve been sticking to the training program, aside from a few exercises that take a toll on my knees/rotator cuffs. Was wondering what everyone’s opinion of this program is (you can look it up online) or what your personal experience with it was like.

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  • fb47
    fb47 Posts: 1,058 Member
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    One concern is that it makes you workout 6 times a week, for some, it's good and for others, it may be too much for their body to handle especially older people who need more time for their body to recuperate.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
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    I can't find the actual blueprint of programed lifts or selection guidelines at the moment but the frequency is too low for me personally. Twice a week on legs when I need at least three is the red flag. Lifting 6 times a week, it should easily be able to incorporate more frequency just pondering without eyeing the gears of the program. Anybody gave a link to the nuts and bolts of it?
  • J_Fairfax
    J_Fairfax Posts: 57 Member
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    If you are worried about your rotator cuffs do exercises to strengthen them specifically such as face pulls.

    You don't want to ruin your rotator cuffs!
  • broseidonkingofbrocean
    broseidonkingofbrocean Posts: 180 Member
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    fb47 wrote: »
    One concern is that it makes you workout 6 times a week, for some, it's good and for others, it may be too much for their body to handle especially older people who need more time for their body to recuperate.

    This right here. Nothing wrong with reading up on it and taking notes but following a program from an enhanced athlete may not be the best route if you're natural or a beginner. Not familiar with the program so I don't have an opinion on it.
  • jseams1234
    jseams1234 Posts: 1,216 Member
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    https://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html

    https://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-1.html
    https://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-2.html
    https://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-3.html
    https://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-4.html
    https://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-5.html
    https://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-6.html

    It's a split that hits groups twice a week:

    Day 1: Chest/Back
    Day 2: Arms/Shoulders
    Day 3: Legs
    Day 4: Chest/Back
    Day 5: Arms/Shoulders
    Day 6: Legs
    Day 7: Rest

    Looks like about 6-8 exercises per day - a few supersets on Leg Day that target abs/core.

    It's not the worst routine I've seen out of BB.com but it does seem to incorporate a lot more isolation work or "advanced" lifts you don't typically see new lifters or beginners programs using. It doesn't look like an "enhanced" lifters routine. I doubt Arnold ever lifted like this.
  • AnvilHead
    AnvilHead Posts: 18,344 Member
    edited July 2018
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    jseams1234 wrote: »
    It's a split that hits groups twice a week:

    Day 1: Chest/Back
    Day 2: Arms/Shoulders
    Day 3: Legs
    Day 4: Chest/Back
    Day 5: Arms/Shoulders
    Day 6: Legs
    Day 7: Rest

    Looks like about 6-8 exercises per day - a few supersets on Leg Day that target abs/core.

    It's not the worst routine I've seen out of BB.com but it does seem to incorporate a lot more isolation work or "advanced" lifts you don't typically see new lifters or beginners programs using. It doesn't look like an "enhanced" lifters routine. I doubt Arnold ever lifted like this.

    Actually, it looks like a really dumb, poorly thought-out bro split to me. You use arms and shoulders in almost all of your chest/back exercises, so you're working the same muscle groups two days in a row, twice a week. That might work for steroid users, but for most nattys it's going to be too much and not allow for adequate recovery. I'm not in love with the rep scheme either.

    I think there are a lot of other better programs out there that are more intelligently designed. In my opinion it's way overboard for a beginner, and too much on consecutive days for an advanced lifter (unless they're juicing). And I doubt Arnold ever lifted like this also.
  • austineaton865
    austineaton865 Posts: 2 Member
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    AnvilHead wrote: »

    Actually, it looks like a really dumb, poorly thought-out bro split to me. You use arms and shoulders in almost all of your chest/back exercises, so you're working the same muscle groups two days in a row, twice a week. That might work for steroid users, but for most nattys it's going to be too much and not allow for adequate recovery. I'm not in love with the rep scheme either.

    I think there are a lot of other better programs out there that are more intelligently designed. In my opinion it's way overboard for a beginner, and too much on consecutive days for an advanced lifter (unless they're juicing). And I doubt Arnold ever lifted like this also.

    Course I use my arms in my chest and back exercises. How else am I gonna pick up the weights? 😂
  • rickafoglia
    rickafoglia Posts: 3 Member
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    Bookmarked this thread, thanks bro.
  • neugebauer52
    neugebauer52 Posts: 1,120 Member
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    Don't believe Arnie - he still hasn't been back...
  • pinggolfer96
    pinggolfer96 Posts: 2,248 Member
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    Suchhhh a stupid split. You can easily find programs on google. B.B. sucksssss now

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