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Villain Arc 3.0

by Dynoreadygo

Program Description

Yo Mama

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 27, 2024 12:00
  • Last Edited
    Jun 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
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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 Shrug
3 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 Extension
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
4 Sets
6-12 Reps
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4
Overhead Press (Barbell)
3 Sets
8-12 Reps
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5
Leg Press
4 Sets
8-12 Reps
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Day 4
1
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
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2
Lateral Raise (Machine)
4 Sets
8-12 Reps
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3
Seated Row (Machine)
4 Sets
8-12 Reps
-
4
Incline Chest Press (Machine)
4 Sets
8-12 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
-
6
Preacher Curl (Barbell)
4 Sets
8-12 Reps
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