Program Description
Yo Mama
Program Overview
- LevelNovice
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 27, 2024 12:00
- Last EditedJun 18, 2025 11:04
Summary
Unleash your inner powerhouse with the Villain Arc 3.0, a comprehensive 12-week program designed for serious lifters. Committing just four days a week, you'll tackle a balanced mix of strength-building exercises, including weighted ab crunches, bench presses, and chin-ups, all aimed at sculpting your core, chest, back, and arms. This program is crafted to push your limits and maximize your gains, ensuring you emerge stronger and more defined. Get ready to transform your physique and embrace the journey!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
15-20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
15-20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
15-20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
15-20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
15-20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
15-20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
15-20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
15-20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
15-20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
15-20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
15-20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
15-20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Power Shrug
3
6-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Power Shrug
3
6-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Power Shrug
3
6-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Power Shrug
3
6-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Power Shrug
3
6-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Power Shrug
3
6-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Power Shrug
3
6-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Power Shrug
3
6-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Power Shrug
3
6-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Power Shrug
3
6-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Power Shrug
3
6-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Power Shrug
3
6-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-20 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
6-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Leg Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-20 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
6-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Leg Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-20 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
6-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Leg Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-20 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
6-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Leg Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-20 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
6-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Leg Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-20 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
6-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Leg Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-20 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
6-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Leg Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-20 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
6-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Leg Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-20 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
6-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Leg Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-20 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
6-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Leg Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-20 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
6-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Leg Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-20 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
6-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Leg Press
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Machine)
4
8-12 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Machine)
4
8-12 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Machine)
4
8-12 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Machine)
4
8-12 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Machine)
4
8-12 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Machine)
4
8-12 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Machine)
4
8-12 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Machine)
4
8-12 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Machine)
4
8-12 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Machine)
4
8-12 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Machine)
4
8-12 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Machine)
4
8-12 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Abs Crunch (Weighted)4 Sets
15-20 Reps
-
2
Bench Press (Barbell)4 Sets
6-12 Reps
-
3
Tricep Pushdown (Cable)4 Sets
12-15 Reps
-
4
Seated Shoulder Press (Dumbbell)4 Sets
8-12 Reps
-
5
Chest Fly (Machine)3 Sets
8-12 Reps
-
Day 2
1
Russian Twist (Dumbbell)4 Sets
12-15 Reps
-
2
Chin-Up (Weighted)4 Sets
6-10 Reps
-
3
Power Shrug3 Sets
6-12 Reps
-
4
Incline Curl (Dumbbell)4 Sets
8-12 Reps
-
5
Pullover (Dumbbell)4 Sets
8-12 Reps
-
6
Bicep Curl (Cable)3 Sets
8-12 Reps
-
Day 3
1
Abs Crunch (Weighted)4 Sets
12-20 Reps
-
2
Leg Extension3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)4 Sets
6-12 Reps
-
4
Overhead Press (Barbell)3 Sets
8-12 Reps
-
5
Leg Press4 Sets
8-12 Reps
-
Day 4
1
Russian Twist (Dumbbell)4 Sets
12-15 Reps
-
2
Lateral Raise (Machine)4 Sets
8-12 Reps
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3
Seated Row (Machine)4 Sets
8-12 Reps
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4
Incline Chest Press (Machine)4 Sets
8-12 Reps
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5
Skull Crusher (Dumbbell)3 Sets
8-12 Reps
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6
Preacher Curl (Barbell)4 Sets
8-12 Reps
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