Arnold blueprint to cut phase pdf download

Here's how you'll train for ultimate definition on the Blueprint to Cut program! Is your goal to lose weight or get completely shredded? Here's the Arnold-approved nutrition program that will help you do it! Supplements won't replace hard training or clean nutrition, but they can support your shred. Learn which of Arnold Schwarzenegger's products can support your lean-physique goals!

Your eight weeks of training will be split into two four-week phases. If you find you're having trouble fitting all the volume into your customary workout time, consider trying two-a-day workouts, where you train the big-gun muscles during the morning or early in the day, and do detail work like calves, abs, and arms at night. This is how many of the golden-age greats did it, and it works just as well today.

When you jump into Week 1, you'll quickly notice something missing. That's right: There's no programmed ab training for the first four weeks of the program. You can add a little if you feel you must, but it's not necessary, so keep it minimal and really consider leaving it out as recommended.

You'll get plenty in Phase 2, and your body's recovery ability will already be tested throughout by the added volume and intensity techniques. You're looking at just one rest day a week throughout the program, so expect to work hard. That said, on many days you'll just be working small muscle groups like arms or shoulders, so not every day is a bloodbath. However, it's worth emphasizing on the front end that this is a serious program for serious lifters. It can work for you, but only if you truly love intense training and are willing to prioritize it.

That means your goal of getting cut has to determine how you approach your nutrition, sleep, any supplements you take, and how you schedule your day for the next eight weeks. No, it won't always feel like "fun," but on the other hand, there's a reason that hundreds of thousands of Bodybuilding. The schedule for The Blueprint to Cut is different than The Blueprint to Mass, but the muscle groupings are pretty familiar.

When I was in my prime, I could train all day at a high level and at a great pace, and I liked to hit each muscle group three times per week. Throw in your meal and supplementation plan, and the results are going to get even better.

The volume, short amount of rest and huge number of Super-Sets and tri-sets make it really happen when it comes to the workouts. This type of training really clicked for me and I think it will do the same for you. The choice is yours and the sky is the limit. I also added some new twists to help shock your body even more and open yourself up to more growth. The key to utilizing these methods is subbing them in at the proper time.

I had a similar set up and split for years, but when I needed a boost or when I needed to jump-start some muscle growth, I would sub in one or two of these methods. It kept things fresh, gave me a great pump, kept me motivated and intense in the gym, and yielded some news gains as well.

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. You'll get plenty in Phase 2, and your body's recovery ability will already be tested throughout by the added volume and intensity techniques.

Intensity techniques Over the course of the next eight weeks, you're going to encounter a number of Arnold's favorite intensity-boosting techniques. Some will be familiar if you followed the Blueprint to Mass trainer. Others might be new. Remember, Arnold advocated using an even greater number of shock methods when cutting than he did while building! A triset or giant set is any series of exercises greater than two performed without rest between exercises. Arnold's contest-prep training was incredibly efficient.

He was rarely resting, choosing instead to perform supersets that forced one muscle to rest—and gave it a stretch—while another was working.

One well-known example was his barbell bench press superset with wide-grip chin-ups. Phase 1 of the cut trainer is almost entirely comprised of supersets, while Phase 2 adds in abdominal giant sets and—one of Arnold's favorites—a triset finisher during chest workouts. 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. Then, with no rest, keep repeating this process. Reduce your weight, lift, reduce again, lift, and continue until you're down to the bar.