Arnold Blueprint for Mass – An Old School Plan for Mind Blowing Size

Arnold Blueprint for Mass – An Old School Plan for Mind Blowing Size

Today’s bodybuilding sport is heavily influenced by many modern innovations. The nutrition research and the various workout programs had a significant impact on this unique sport. However, the element of the old school is still present. Many beginners in this sport look at the old school bodybuilders as a role model. One notable name that revolutionized the bodybuilding is the great Arnold Schwarzenegger. The 7 times Mr Olympia is still to present day, a prominent figure in the world of bodybuilding. His influence on today’s modern weightlifting can be observed through many different aspects. But, one area for which Arnold showed even more greatness is his workout plans.

Vince Gironda’s Influence

Many of Arnold’s workout programs are inspired by his legendary coach, Vince Gironda. After all, it was Gironda that converted the raw talent of Arnold into the greatest bodybuilder of our time. Gironda’s training philosophy was based on nutrition, optimal muscle stimulation and recovery. The same applies to Arnold Blueprint for mass. Moreover, most of the Iron Guru training concept included a high-intensity workouts. Therefore, Arnold Blueprint for mass is the perfect combination of old school and modern bodybuilding. Gironda believed that it is imperative to have a well-balanced body physique and equal development. The Blueprint for mass can provide that.


A Demanding Workout Plan

The Arnold Blue Print for Mass is the perfect option for those who aim to gain mass. However, the workout plan is based on gaining lean muscle mass. Arnold states that this should be achieved in just 8 weeks. Well, that is challenging but certainly not impossible. Gaining serious mass requires serious exercise. Therefore, this plan is more physically demanding. Just look at Arnold workouts! He always trained with high intensity and to the breaking point. Therefore, it is important for beginners to start this program after being a gym regular for at least 6 months. That way, it will enable the body to gain strength and endurance to support demanding exercises.

The Exercise Blueprint

The Arnold Mass workout plan is well developed to enable the simultaneous growth of every major muscle group. This is because it is based on three workouts. They are done twice per day to allow enough time for growth and recovery. Therefore the total is six training days per week. This can also be demanding. And according to Arnold, it is important to develop strong stamina before starting this plan. The workouts are based on a combination of Chest, Back and Abs. Then day #2 includes Biceps, Triceps, Shoulders, forearms and abs. And day # 3 is a combination of Legs and Abs. Arnolds reasoning behind this plan is based on a high concentration of two to three muscle groups.

Day #1 Chest, Back and Abs

For example, when you work out your back and chest, you enable your body to grow from the front and from the back too. This Arnold strategy enables an all-around steady growth. Additionally, by training the chest and the back in the same day will result with the great upper body. If you take a closer look at Arnold back and chest, you will notice that there is a great balance between the muscle groups. Furthermore, the expansion in size is more than obvious. A classic Arnold style delts and pecs are something that will aim for.

Day #2 Arms and Abs

Arms days includes training of biceps, triceps, shoulders and forearms. Therefore, this training concept can develop massive but balanced arms. The general idea behind this is to provide strong resistance to all arms muscle groups. However, it is important to emphasize that you will need to pay attention to the triceps. This is because triceps are the main muscle group to expand the size of the arms. However, the aim for equal development. Also, Arnold himself always reminds us that it is imperative to train the arms from all angles. This is because they can be seen from every conceivable angle. Therefore, divide the specific muscles of the arms down into separate categories. If you follow the plan as it was written, you will develop massive arms quickly.

Day # 3 Legs and Abs

Day 3 of Arnolds Blueprint for mass consists of a leg and abs exercises. One of the common problems is that many people skip the leg day. And the result is a great upper body with the so “chicken legs”. Also, many modern bodybuilders have only 1 leg day workout per week. This might be a good strategy to avoid an extreme version of the chicken legs. However, in the long term, it will lead to an imbalanced body. That is why Arnolds argument is that you need at least two days of leg workouts. It is important to have thick and well-developed legs. It is beneficial for the overall posture. Also, it can enable the upper body to simulate additional growth.

The Arnold Methods

Another important segment of Arnold Blueprint for Mass are the different training methods. On the downside, the workouts are long. It can take from 1.5 to 2 hours in total time. However, this is an indivisible part of the process of building mass. Also, to achieve the goal in 8 weeks, you will need to follow Arnold's methods.

Method #1 - Max Efforts

The first method is pretty simple but effective in the same. Go with one exercise and do the pyramid concept. Starting with the 20, repetitions, then 10, 8 and 5. With the 5 with the heaviest weight, you can lift.

Method # 2 – The Reverse Effect (1-10)

Start with the weight that you can perform only 1 repetition. Then continue with a lower weight where you can perform two repetitions. Follow this concept until you reach 10 repetitions. Additionally, it is imperative to have only short rest between sets.

The Nutrition Part

The nutrition aspect of Arnold Blueprint for Mass is one of the main catalysts for building muscle. Moreover, it is imperative to have a solid calorie sufficient. However, it is important to follow certain diet instructions. As Arnold states, protein-based meals are essential to support muscle growth. Additionally, Schwarzenegger advice the use of the various protein supplements product choices. A strong option is Redcon1 Isotope (link) or MRE (link) for gaining mass. This formula can enable muscle growth on the fast track and improved recovery.


The Arnold Classic workout plans have revolutionized the bodybuilding world. These workout formulas enabled many perspective bodybuilders to reach their fitness goals. And if you are one of those that want to build massive pectorals and deltoids like Arnold, then this is the plan for you.

Chris Hazen | @thechrishazen |


Isotope - Peanut Butter Chocolate

MRE Bar - Blueberry Cobbler