ARNOLD SCHWARZENEGGER: THE ULTIMATE CUTS TRAINING GUIDE

BLUEPRINT TO CUTS PHASE TWO OVERVIEW

Use this as a quick reference to the Arnold Schwarzenegger Blueprint to Cuts. Cross the workout off as you complete them and track your own progress.

arnold schwarzenegger arms

PHASE TWO: WORKOUTS
MON TUE WED THUR FRI SAT SUN
 

WEEK ONE

 

 

Chest & Back

 

 

Legs & Abs

 

Shoulders & Arms

 

 

Chest & Back

 

 

Legs & Abs

 

Shoulders & Arms

 

 

Rest Day

 

WEEK TWO

 

 

Chest & Back

 

 

Legs & Abs

 

Shoulders & Arms

 

 

Chest & Back

 

 

Legs & Abs

 

Shoulders & Arms

 

 

Rest Day

 

WEEK THREE

 

 

Chest & Back

 

 

Legs & Abs

 

Shoulders & Arms

 

 

Chest & Back

 

 

Legs & Abs

 

Shoulders & Arms

 

 

Rest Day

 

WEEK FOUR

 

 

Chest & Back

 

 

Legs & Abs

 

Shoulders & Arms

 

 

Chest & Back

 

 

Legs & Abs

 

Shoulders & Arms

 

 

Rest Day

 

 

 

 

PHASE TWO: DIET & SUPPLEMENTATION
EARLY MORNING DURING WARM-UP POST WORKOUT MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5 BEFORE BED
MEAL  

Eggs, Oats

Grilled Meats, Veggies, Almonds  

Cottage Cheese, Almonds

 

Grilled Meat, Veggies

SUPPLEMENT ARNOLD IRON

CUTS and ARNOLD IRON WHEY

 

ARNOLD IRON PUMP

 

ARNOLD IRON WHEY

 

ARNOLD IRON PACK

 

ARNOLD IRON CUTS

 

ARNOLD IRON WHEY

 

ARNOLD IRON DREAM

 

 

Follow the rep ranges below unless listed otherwise

CHEST/BACK/ABS PHASE 2: MON / THURS                                                                                                                              

REMEMBER: Run 1-2 Miles as fast as possible 3-5 times per week Post-Workout

REST PERIODS: Take a drink of water (30-45 Seconds) between Sets

 

REP RANGES SETS NOTES
1 Decline Bench Sit-Ups:

3-5 minutes

3/4 The Way Down
2 Deadlifts:

10, 8, 6

Done on Monday Week 1, Thursday week 2.

Alternate days

3 Weighted Chin-Ups:

15, 12, 8, 6, 4

Incline Barbell Bench Press: 15, 12, 8, 5, 3

Super-Set:

5 sets

Incline Barbell Bench Press:

Use the Stripping Method on the last set

4 Bench Press: 15, 12, 8, 6

Chin-Ups: Til Failure

Super-Set:

4 Sets

Bench Press: On week 6, use the Max Effort Method
5 Dumbbell Flyes: 28 Reps

Bent Over Rows: 12 Reps

Super-Set:

4 Sets

Dumbbell Flyes:

28 Method

6 Dumbbell Pullovers:

15 Reps

Dips: Til Failure

Cable Crossovers: 15 Reps

Tri-Set:

5 Sets

Dips: Use Bodyweight
7 Abs: 1 Set, no rest Hanging Straight Leg Raises: 20 Reps

Hanging Knee Ups: 20 Reps

Crunches: 50 Reps

Seated Leg Tucks: 30 Reps

Stick Twist: 100 Reps

 

 

EXERCISE

  • DECLINE BENCH SIT-UPS 3/4 THE WAY DOWN
  • DEADLIFTS
  • SUPER-SET: WEIGHTED CHIN- UPS W/INCLINE BARBELL BENCH PRESS
  • SUPER-SET: BENCH PRESS W/ CHIN-UPS
  • SUPER-SET: DUMBBELL FLYES W/ BENT OVER ROWS
  • TRI-SET: DUMBBELL PULLOVERS, DIPS AND CABLE CROSSOVERS
  • GIANT ABS SET: HANGING STRAIGHT LEG RAISES, HANGING KNEE-UPS, CRUNCHES, SEATED LEG TUCKS, STICK TWIST

 

 Follow the rep ranges below unless listed otherwise

LEGS/ABS PHASE 2: TUES / FRI                                                                                                                                    

REST PERIODS: Take a drink of water (30-45 Seconds) between Sets

 

REP RANGES SETS NOTES
1 Decline Bench Sit-Ups:

3-5 minutes

3/4 The Way Down
2 Leg Extensions: 12 Reps

Squats: 20 Reps

Super-Set:

5 sets

Use 1/4 Rep Method on Last Set
3 Front Squats: 12 Reps

Leg Curls: 12 Reps

Super-Set:

4 sets

4 Leg Press: 15 Reps

Leg Curls: 1-10 Method

Super-Set:

3 Sets

5 Straight Leg Deadlifts:

6 Reps

3 Sets Done once a week
6 Donkey Calf Machine:

15 Reps

Standing Calf Machine:

10 Reps

Seated Calf Machine: 15 Reps

Tri-Set:

3 Sets

Use the 5-Count Method on All Sets
7 Hanging Straight Leg Raises:

20 Reps

Hanging Knee Ups: 20 Reps

Crunches: 50 Reps

Seated Leg Tucks: 30 Reps

Stick Twist: 100 Reps

Giant Set:

1 Set

No Rest

 

 

EXERCISE

  • DECLINE BENCH SIT-UPS
  • SUPER-SET: LEG EXTENSIONS W/ SQUATS
  • SUPER-SET: FRONT SQUATS LEG CURLS
  • SUPER-SET: LEG PRESS W/ LEG CURLS
  • STRAIGHT LEG DEADLIFTS
  • CALVES TRI-SET: DONKEY CALF MACHINE, STANDING CALF MACHINE, SEATED CALF MACHINE
  • GIANT ABS SET: HANGING STRAIGHT LEG RAISES, HANGING KNEE-UPS, CRUNCHES, SEATED LEG TUCKS, STICK TWISTS

 

 

SHOULDERS/ARMS PHASE 2: WED AND  SAT                                                                                                                                                                      

REST PERIODS: Take a drink of water (30-45 Seconds) between Sets

 

REP RANGES SETS NOTES
1 Decline Bench Sit-Ups:

3-5 minutes

3/4 The Way Down
2 Barbell Press:

12 Reps Each Way Cable Side Laterals: 12 Reps

Lying Side Laterals:

12 Reps

Tri-Sets:

4 Sets

Barbell Press: Alternate Front and Back, Front and Back equals one rep

Lying Side Laterals:

Use  5-Count Method

3 Front Dumbbell Raises:

10 Reps

Rear Delt Raises 10 Reps

Super-Sets:

4 Sets

Front Dumbbell Raise: Use Running-the-Rack Method on last set Rear Delt Raises:

Use The 1/4 Rep Method

4 Barbell Curls: See Notes Close Grip Straight Bar Push-Downs: 10 Reps Super-Sets:

4 Sets

Barbell Curls:

Use 1-10 Method or 28 Method

5 Preacher Curls: 12 Reps Skullcrushers:

28 Reps

Reverse Preacher Curls:

12 Reps

Tri-Sets:

4 Sets

Skullcrushers:

Use the

Running-the-Rack Method on the last set

6 Concentration Curls:

12 Reps

Standing One-Arm Rope Push-downs: 12 Reps

Super-Set:

4 Sets

Standing One-Arm Rope Push-downs: Hold at Bottom for 2 Seconds Each Rep
7 Reverse Wrist Curls:

15 Reps

Regular Wrist Curls:

15 Reps

Super-Set:

3 Sets

 

 

EXERCISES

  • DECLINE BENCH SIT-UPS

SHOULDERS

  • TRI-SETS BARBELL PRESS, CABLE SIDE LATERALS, LYING SIDE LATERALS
  • SUPER-SET FRONT DUMBBELL RAISES, REAR DELT RAISES

ARMS

  • SUPER-SET BARBELL CURLS W/ CLOSE GRIP STRAIGHT BAR PUSH-DOWNS
  • TRI-SET PREACHER CURLS, SKULLCRUSHERS, REVERSE CURLS ON PREACHER CURLS
  • SUPER-SET CONCENTRATION CURLS W/ STANDING ONE-ARM ROPE PUSH-DOWNS

FOREARMS

  • REVERSE WRIST CURLS W/ REGULAR WRIST CURLS

arnold blueprint to cut

ARNOLD BLUEPRINT TO CUTS:

DIET & SUPPLEMENTATION

When I was in my prime, there certainly weren’t the vast amount of supplements available to lifters today. In fact, they were pretty basic, but they were still divided up into the same categories (pre-workout, post- workout, protein, etc.) and there were some that I really relied on to be successful.

These days, supplements have really advanced to impressive degrees, and we’ve really put forward a great deal of resources to make sure our supplement line is both safe and effective. Endless trials and studies have proven this, and when implemented properly – especially during a cutting phase – they can play a major role in getting leaner and preserving (or even building) muscle.

For my own contest prep, I wanted to make sure I could reveal all the hard-earned muscle I had achieved in the gym. I spent a great deal of time and pushed my body to the brink to put on quality muscle, and I didn’t want it disappearing during contest prep because I wasn’t taking the right supplements or I wasn’t getting the most out of my diet.

Through the years, I’ve found what has worked and what hasn’t through endless trial and error, and I’m excited to pass those successes on to you.

This supplement regimen is vastly different from the old days, and that means it’s vastly improved as well. When utilized and timed correctly, these supplements and this diet plan can yield outstanding results, getting you lean, keeping you muscular and taking your body to new levels. Don’t worry about any of the guesswork of what to take, when to take it, what to eat or any other questions you may have. That’s all been removed with this plan. All you have to do is follow along and the benefits will come.

This supplement regimen is a huge improvement from what I had, and I have the highest level of confidence that your body will look decidedly different if you fully dedicate yourself to this program. Everything is presented to you here and now it’s up to you to attack it with an incredible fury.

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