Barbell Curl – 5 sets x 12 reps + 5-count method for last six reps (no rest).EZ Bar Skullcrusher – 2 sets x 10–15 reps (no rest).Barbell Curl – 2 sets x 10–15 reps (no rest).Standing Calf Raise – 10 sets x 10 reps (60 seconds rest).Seated Leg Curl – 10 sets x 10 reps + strip set (60 seconds rest).Leg Extension – 10 sets x 10 reps + strip set (no rest).Barbell Back Squat – 8 sets x 12 reps (60 seconds rest).(Warm-Up) – Barbell Back Squat – 2 sets x 5–10 reps (60 seconds rest).Cable Crossover – 3 sets x 12 reps (60 seconds rest).Bent-Arm Dumbbell Pullover – 3 sets x 12 reps + run the rack (no rest).Chin-Up – 4 set x 10 reps (60 seconds rest).Seated Row – 5 sets x 8 reps (60 seconds rest).Dumbbell Fly – 5 sets x 12 reps + run the rack (no rest).Lying T-Bar Row (1 ¼ rep) – 5 sets x 8 reps (60 seconds rest).Barbell Incline Press – 5 sets x 8 reps (no rest).Barbell Bench Press – 1 set x 30 reps (no rest).This is week one of the Blueprint to Cut routine: Blueprint to Cut: Week One Workoutsīlueprint to Cut is just as “out of left field” as its brother program, Blueprint to Mass, except there are three times as much training variety. Now that we’ve completely over-complicated weightlifting, we’ll talk more about the workouts of Blueprint to Cut’s week one. 28-method: The 21-method with a few extra steps - 7 reps, 7 very slow reps, 7 top-half reps, and 7 bottom-half reps.5-count method: Lifting and lowering the weight for five seconds in each phase.Run the rack: Ending a set, picking up the next lightest dumbbell available, and repeating until you’re out of energy.1 ¼-rep method: Completing the entire rep, raising the weight about a quarter of the way, and lowering it back down to finish the rep.Strip sets: Finishing the required sets, removing weight, performing 5–10 additional reps, and repeating until it’s just you and the bar.1–10 method: Lifting for one rep at maximum intensity, dropping the weight, lifting for two reps, and so on until you hit ten reps.

Tri-sets: Adding a third exercise to a superset with no rest.Supersets: Pairing two exercises back-to-back with no rest in-between.Here’s a closer look at the not-so-typical training styles you’ll come toe-to-toe with in the next eight weeks: The further you venture into Blueprint to Cut, the more variety you’ll experience. It’s a pretty big contrast to BodyFit’s most popular cutting program, Shortcut to Shred.Ĭheck out week one of Blueprint to Cut below! Blueprint to Cut Training Techniques That includes near-daily 1–2-mile runs, six 90-minute weight training sessions per week, no required ab work in phase one, and a twice-a-week frequency in phase two. Getting absolutely shredded with Blueprint to Cut means trimming away your body fat through two, four-week phases, including 3–5 weekly cardio sessions and high-volume training. Goal: Reveal definition & strip away body fat.Here’s a sneak peek at this old-school “cutting up” program: It’s one week less than James Grage’s Rewired Program, but I’m sure it’s still plenty effective *wink* This eight-week routine combines Arnold’s classic (and out-of-the-ordinary) training techniques with a low-calorie diet and cardio to turn a bulky physique into a stage-ready one. Arnold Schwarzenegger’s Blueprint to Cut Overviewīlueprint to Cut is Arnold Schwarzenegger’s 2020 follow-up to the ever-popular Blueprint to Mass, designed to “undo” the fat gained while bulking and uncover God-like definition for a modern physique. squat, 22” arms, and family-friendly roles in flicks like Jingle All the Way - that make him an eternal bodybuilding legend. But it’s his incredible feats - like his seven Mr. Schwarzenegger is the namesake of the legendary exercise, the Arnold press. Olympia in history (aged 23), the Austrian Oak captivated audiences in the 1975 docu-film, Pumping Iron, which followed Schwarzenegger on his trek to ousting - spoiler alert - Lou Ferrigno to win his sixth consecutive Mr. About the Creator – Arnold SchwarzeneggerĪrnold Schwarzenegger walked so future bodybuilding legends like Ronnie Coleman and Lee Haney could run. Olympia Arnold Schwarzenegger’s Blueprint to Cut for sculpting a stage-ready physique in just eight weeks. Blueprint to Cut remains one of the most popular ways to strip away body fat and uncover aesthetic muscle definition in the 2020s.īulking season is officially over (*audience boos wildly*). If the Golden Age of Bodybuilding taught us anything, classic old-school methods still work (not where you thought that one was going).

Arnold blueprint to cut phase 1 pdf