Build The Muscle That Gets You Ripped

Use this high-rep, high-intensity workout and nutrition plan inspired by bodybuilding’s greatest, Arnold Schwarzenegger, to put you on the path to getting lean and large.

We’re concentrating on getting jacked and lean this month, using some tried-and-proved methods from the legendary Arnold Schwarzenegger. They come from his Blueprint training plan to get cut and are a surefire way to get in amazing bodybuilder shape.

To get to that next level when it comes to getting lean and big, here are eight of Arnie’s techniques you can use to really push the intensity with your desired exercise.

And just to show you how much we have your best fitness interests at heart, not only have we given you an Arnie-inspired daily nutritional plan, we’ve also worked some of his favorite training methods into a weekly training regimen that’ll have you piling on muscle while stripping fat in just two months.

What you'll do

1-10 METHOD

After a warm-up set or two, find a weight you can only do one rep with. After you perform that one rep, take just enough weight off so you can do two reps. From there, do the same for three reps and four reps, going all the way up to 10 reps. 

STRIPPING METHOD

After a warm-up, do your exercise with the resistance you can do for five reps, then immediately take some weight off and do another five to eight reps. Then, with no rest, keep reducing the weight by 25-30%, while doing five reps, until you’re down to just the bar, with which you’ll do 20 reps.

RUNNING THE RACK

For example, start with 80lb dumbbells and do six curls, put them down and immediately grab the 70lb dumbbells and do another six reps, then the 60lb ones for another six reps, and then run the rack all the way down until you’re exhausted. 

QUARTER-REP METHOD

Do the complete eccentric (weight-lowering) portion of a movement. Then raise the weight only a quarter of the way back up, lower it back down again and then do a complete rep.

FIVE-COUNT METHOD

While doing the movement, count five seconds up and five seconds down in your head for each rep. 

28 METHOD

You probably know how to do 21s: seven top-half reps, seven bottom half, and seven full reps. The 28 method adds a new level of intensity by changing up the order and adding in an additional seven super-slow reps using the five-count method. Here’s the order: seven full reps, seven slow reps, seven top-half reps, seven bottom-half reps.

MAX EFFORT

Pick one exercise and see what you can do for a one-rep max (the maximum weight you can lift once). 

THE RUNNING MAN

Run 1-2 miles as fast as possible 3-5 times per week post workout. 

Your workout starts here

MONDAY & THURSDAY: CHEST AND BACK WORKOUTS

1) Superset

A) Barbell bench press: 30, 10, 10, 10, 10, 5 reps. Use the stripping method on the last set.

B) Wide-grip chin-up: 6 x 10 reps.

2) Superset

A) Incline barbell bench press: 5 x 8 reps.

B) T-bar row: 5 x 10 reps. Use quarter-rep method.

3) Superset

A) Flat dumbbell fly: 5 x 12 reps. Use the running the rack method on the last set.

B) Seated cable row: 12 reps.

4) Superset

A) Dips: 5 x 10 reps. Add weight if needed.

B) Close-grip chin-up: 5 x 10 reps.

5) Superset

A) Dumbbell pullover: 5 x 12 reps.

B) Cable crossover: 5 x 12 reps.

TUESDAY & FRIDAY: LEGS WORKOUT

1) Barbell squat: 12 x 12 deep reps.

2) Superset

A) Leg extension: 10 x 12 reps.

B) Leg curls: 10 x 12 reps. On the last set of both exercises, use the stripping method.

C) Standing calf raise: 10 x 10 reps. Use the five-count method on at least three sets.

WEDNESDAY: ARMS WORKOUT

1) Superset

A) Barbell curl: 5 x 12 reps, then six super-slow reps using the five-count method.

B) Skullcrusher: 5 x 15 reps.

2) Superset

A) Dumbbell hammer curl: 5 x 12 reps. Use the run the rack method on the last set.

B) Straight bar pushdown: 5 x 20 full reps and 5 x 20 partial reps using quarter-rep method.

3) Superset

A) Incline alternating dumbbell curls: 5 x 6 reps, then five-count twist at bottom, then four more reps.

B) Overhead rope press: 5 x 15 reps from the bottom.

4) Superset

A) Concentration curl: 5 x 12 reps.

B) One-arm kickback: 5 x 12 reps

SATURDAY: SHOULDERS WORKOUT

1) Standing overhead shoulder press: 4 x 5-6 reps.

2) Arnold press: 10, 8, 6, 6 reps

3) Barbell upright row: 3 x 8-10 reps

4) Superset

A) Dumbbell lateral raises: 3 x 10-12 reps.

B) Dumbbell bent-over lateral raise: 3 x 10-12 reps. Use the running the rack method on the last set of both exercises.

Sunday: Rest

Nutrition plan

Meal 1 (2hrs later):

4 whole eggs

¼ cup oats 

Meal 2:

8oz grilled meat

3 cups veggies

1 serving almonds

Meal 3:

2 cups non-fat cottage cheese

1 serving almonds

Meal 4:

8oz grilled meat

3 cups veggies

Meal 5:

Before bed:

Arnold Iron Dream

POST-WORKOUT WRAP-UP

After this session you’ll have earned:

1. More muscle

2. Increased strength

3. Improved fitness

4. More cuts than a barbershop